Potentially Life-Saving Tips for Staying Safe While Running

The average pace of a runner is not just determined by their own personal experience or the distance they have run before, but it’s also influenced by other factors such as:

• How much training they’ve done; • Their body type; • Whether they are male or female; • Age group (younger runners tend to go faster); • Gender (men generally go faster than women).

It would seem that there are several ways to calculate the average pace of a runner. However, these methods all suffer from one major flaw: They don’t take into account the weather conditions.

In most cases, if the temperature is above freezing at night, then the average pace will be slower than normal. If it’s raining heavily during your run, then you’ll probably see a drop in your average pace. And so on…

So what does this mean?

Well, if you’re going to use any of these methods, you need to factor in the weather conditions.

If you want to get an idea of how fast someone is likely to go when they run, then you can simply count up the number of hours that they ran yesterday. For example, if I’m out running with my dog last night and she runs 3 miles in 4 hours and 45 minutes, then her average pace today will be around 6:00/mile.

But keep in mind that her pace yesterday was influenced by the fact that it was a little warmer than usual. If it was much colder, then she would have gone a little slower than average.

When you’re running a lot over a given period of time, it’s normal for your average pace to fluctuate up and down a bit. This is mainly because your body needs to get used to running long distances and the impact that this has on your joints.

The first time that you run for more than two hours at a time, your average pace will probably be slower than usual. And this is perfectly normal. Once you get used to running long distances though, then your average pace should even out.

It’s not uncommon for your average pace to increase over time. Especially if you’re training for a race or want to get faster in general.

The main reason for this is that you’re going to get in a lot more practice over time. And the more you do something, the better you’ll get at it. This is true in most areas of life, not just running long distances!

Potentially Life-Saving Tips for Staying Safe While Running - at GYMFITWORKOUT

When you think about it, this makes a lot of sense. If you want to get good at anything, then you need to put in the time and dedication to make it happen. No exceptions.

Now as far as average running speed for men vs. women is concerned, you should know that the average man can run anywhere from 15% to 25% faster than the average woman. So if a woman says she runs at an 8:00/mile pace, then you can assume that her male equivalent would be between 7:24 and 6:48.

And yes, I’m perfectly aware that there are some women who can run faster than some men. This is mainly because men tend to be bigger and heavier than women. If you want to compare the fastest runners of each gender, the difference will probably be even larger.

Anyway, now that we’ve got all that out of the way, let’s get into some real-world examples of running paces for various distances…

How Fast Should You Run?

The table below contains some of the most common running paces for men and women. As I already mentioned, you should use this as a rough guide rather than an absolute truth.

Keep in mind that this table is based on averages, which means it will differ from person to person. You might find that your own average running pace is slower or faster than what’s listed below. This can be for a variety of reasons.

The best thing to do is to simply know your own abilities. So if you know that you can comfortably run 5 miles at a 9:00/mile pace, then use this as a guide when setting out to run your next 5-miler.

Also keep in mind that there are other ways of measuring running paces other than time. If you prefer to use distance, then you might want to check out this Running Pace Converter that I put together.

Running Pace Chart – Men

Potentially Life-Saving Tips for Staying Safe While Running - gym fit workout

Running Distance: 8 Minute Pace: 7 Minute Pace: 6 Minute Pace: 5 Minute Pace: 4 Minute Pace: 1 – 2 Miles (Mi) 19 Min 20 Sec 18 Min 40 Sec 17 Min 50 Sec 16 Min 9 Sec 14 Min 30 Sec 3 – 4 Mi 18 Min 48 Sec 17 Min 18 Sec 16 Min 36 Sec 15 Min 24 Sec 13 Min 48 Sec 5 – 6.2 Mi 17 Min 28 Sec 16 Min 48 Sec 16 Min 10 Sec 15 Min 8 Sec 13 Min 28 Sec 6.2 – 12.1 Mi 16 Min 48 Sec 16 Min 18 Sec 15 Min 36 Sec 14 Min 24 Sec 12 Min 48 Sec 12.1 – 16.1 Mi 15 Min 52 Sec 16 Min 12 Sec 15 Min 0 Sec 14 Min 8 Sec 11 Min 24 Sec 16.1 – 24.1 Mi 15 Min 12 Sec 15 Min 0 Sec 14 Min 24 Sec 13 Min 48 Sec 11 Min 52 Sec 24.1 – 32.2 Mi 14 Min 36 Sec 15 Min 6 Sec 13 Min 48 Sec 13 Min 12 Sec 11 Min 36 Sec 32.2 – 48.3 Mi 13 Min 44 Sec 14 Min 28 Sec 13 Min 52 Sec 12 Min 40 Sec 10 Min 56 Sec 48.3 – 64.4 Mi 12 Min 56 Sec 13 Min 40 Sec 12 Min 0 Sec 11 Min 28 Sec 9 Min 52 Sec 64.4 – 80.5 Mi 11 Min 12 Sec 12 Min 0 Sec 10 Min 52 Sec 10 Min 40 Sec 9 Min 8 Sec 80.5 – 96.6 Mi 10 Min 24 Sec 11 Min 52 Sec 10 Min 8 Sec 9 Min 24 Sec 7 Min 48 Sec 96.6 – 112.7 Mi 9 Min 44 Sec 10 Min 28 Sec 9 Min 52 Sec 8 Min 40 Sec 7 Min 32 Sec 112.7 – 128.8 Mi 8 Min 56 Sec 9 Min 40 Sec 8 Min 4 Sec 7 Min 24 Sec 6 Min 16 Sec 128.8 – 145.9 Mi 8 Min 0 Sec 8 Min 16 Sec 7 Min 52 Sec 6 Min 40 Sec 5 Min 52 Sec 145.9 – 163.1 Mi 7 Min 12 Sec 7 Min 52 Min 6 Min 32 Sec 5 Min 24 Sec 4 Min 24 Sec 163.1 – 181.2 Mi 6 Min 36 Sec 6 Min 12 Sec 5 Min 52 Sec 5 Min 0 Sec 3 Min 48 Sec 181.2 – 199.3 Mi 5 Min 52 Sec 6 Min 0 Sec 4 Min 24 Sec 3 Min 28 Sec 2 Min 48 Sec 199.3 – 217.4 Mi 5 Min 0 Sec 5 Min 12 Sec 4 Min 24 Sec 3 Min 8 Sec 2 Min 16 Sec 217.4 – 235.5 Mi 4 Min 24 Sec 4 Min 48 Sec 3 Min 52 Sec 2 Min 40 Sec 2 Min 4 Sec 235.5 – 253.6 Mi 3 Min 52 Sec 3 Min 24 Sec 2 Min 48 Sec 1 Min 56 Sec 1 Min 12 Sec 253.6 – 271.7 Mi 3 Min 0 Sec 2 Min 48 Sec 1 Min 44 Sec 1 Min 0 Sec 54 Sec 271.7 – 289.8 Mi 2 Min 28 Sec 1 Min 52 Sec 1 Min 0 Sec 53 Sec 289.8 – 307.9 Mi 1 Min 56 Sec 1 Min 0 Sec 51 Sec 307.9 – 326.1 Mi 1 Min 12 Sec 55 Sec 326.1 – 344.2 Mi 0 Min 40 Sec 1 Min 0 Sec

Running Pace Chart – Women

Running Distance: 8 Minute Pace: 7 Minute Pace: 6 Minute Pace: 5 Minute Pace: 4 Minute Pace: 1 – 2 Miles (Mi) 23 Min 20 Sec 21 Min 4 Sec 19 Min 28 Sec 18 Min 8 Sec 16 Min 48 Sec 3 – 4 Mi 21 Min 32 Sec 20 Min 56 Sec 19 Min 40 Sec 17 Min 48 Sec 15 Min 56 Sec 5 – 6.2 Mi 20 Min 48 Sec 20 Min 0 Sec 18 Min 24 Sec 17 Min 16 Sec 15 Min 32 Sec 6.2 – 12.1 Mi 19 Min 56 Sec 19 Min 4 Sec 17 Min 32 Sec 16 Min 48 Sec 15 Min 0 Sec 12.1 – 16.1 Mi 19 Min 4 Sec 18 Min 8 Sec 16 Min 48 Sec 15 Min 52 Sec 14 Min 8 Sec 16.1 – 24.1 Mi 18 Min 16 Sec 17 Min 32 Sec 15 Min 56 Sec 14 Min 48 Sec 13 Min 20 Sec 24.1 – 32.2 Mi 17 Min 48 Sec 16 Min 56 Sec 15 Min 48 Sec 14 Min 40 Sec 12 Min 56 Sec 32.2 – 48.3 Mi 16 Min 52 Sec 15 Min 56 Sec 14 Min 52 Sec 13 Min 44 Sec 11 Min 56 Sec 48.3 – 64.4 Mi 15 Min 48 Sec 14 Min 40 Sec 13 Min 32 Sec 12 Min 48 Sec 10 Min 48 Sec 64.4 – 80.5 Mi 14 Min 32 Sec 12 Min 44 Sec 11 Min 56 Sec 10 Min 48 Sec 9 Min 32 Sec 80.5 – 96.6 Mi 13 Min 20 Sec 11 Min 40 Sec 10 Min 28 Sec 9 Min 20 Sec 7 Min 48 Sec 96.6 – 112.7 Mi 12 Min 24 Sec 10 Min 32 Sec 8 Min 48 Sec 7 Min 40 Sec 6 Min 16 Sec 112.7 – 128.8 Mi 11 Min 28 Sec 9 Min 4 Sec 8 Min 0 Sec 7 Min 16 Sec 5 Min 52 Sec 128.8 – 145.9 Mi 10 Min 20 Sec 8 Min 40 Sec 7 Min 24 Sec 6 Min 16 Sec 5 Min 0 Sec 145.9 – 163.1 Mi 9 Min 32 Sec 7 Min 56 Sec 6 Min 16 Sec 5 Min 24 Sec 4 Min 24 Sec 163.1 – 181.2 Mi 8 Min 40 Sec 7 Min 0 Sec 6 Min 12 Sec 5 Min 0 Sec 3 Min 48 Sec 181.2 – 199.3 Mi 7 Min 48 Sec 6 Min 12 Sec 5 Min 0 Sec 4 Min 24 Sec 3 Min 16 Sec 199.3 – 217.4 Mi 6 Min 32 Sec 5 Min 48 Sec 4 Min 24 Sec 3 Min 8 Sec 2 Min 48 Sec 217.4 – 235.5 Mi 5 Min 20 Sec 4 Min 56 Sec 3 Min 52 Sec 2 Min 40 Sec 2 Min 0 Sec 235.5 – 253.6 Mi 4 Min 8 Sec 3 Min 48 Sec 2 Min 44 Sec 1 Min 56 Sec 1 Min 12 Sec 253.6 – 271.7 Mi 3 Min 32 Sec 2 Min 48 Sec 1 Min 52 Sec 271.7 – 289.8 Mi 2 Min 20 Sec 1 Min 24 Sec 289.8 – 307.9 Mi 1 Min 12 Sec

Running Pace Chart – Youth

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