How Far Can the Average Person Run? A Comprehensive Guide

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Running is one of the best cardiovascular exercises. It can be either intense or light depending on how hard you push yourself. So, how far can the average person run? Well, it depends.

A beginner runner can run for 10 to 15 minutes without stopping. On the other hand, a marathon runner can run for hours. 

You can increase the amount of time you run with consistent training and practice. The first thing you need to focus on is increasing your endurance and stamina. 

It can be very challenging to increase your run time, but it is completely possible. 

Many people make the mistake of overdoing themselves and getting frustrated. Sound familiar? The best way to increase your endurance is to do it gradually and never push yourself too hard. 

With that in mind, let’s dive headfirst into this guide.

What you will learn

How Far Can the Average Person Run?

woman running in rough road

Even though running sounds like an easy task, it isn’t. 

Running requires discipline, and you must have good posture and learn proper breathing techniques in order to cover long distances.

On average, a person can run for 10-15 minutes, but you can raise this distance with proper training. 

So, if you want to run for a longer period of time, you will need to step up your game and undergo vigorous training. 

You need to be consistent when it comes to running — your body requires enough strength and stamina to pull off such a feat.

Training regularly will help you increase your endurance and stamina. 

If you want to run longer, you will need to run slowly. That’s because running at a faster pace drains you out quicker. 

Usually, a trained person can run more than 50 miles. In contrast, an average healthy person can roughly cover about 15 miles if they are pushing themselves to their limit.

Food intake also plays an important role. 

A person fasting, for example, will not have a lot of energy, and they will quickly become tired. This will negatively affect their running speed. 

You have to take numerous factors into consideration to understand how far the average person can run. 

How Long Can a Healthy Person Run Without Stopping? 

black man sprinting

A beginner runner can efficiently run for 10-15 minutes without stopping. It might sound like a challenging task, but it is doable. 

If you think about it, 10 minutes is nothing. You can listen to 3 songs in that amount of time, and you’ll be done with your run when you finish those songs. 

The key to running is maintaining an average pace and not overexerting yourself. When you run at a faster pace, your body consumes more energy. 

You should have your goal be to run for 20 minutes without stopping if you are a beginner and want to increase your speed. This will help you grow your endurance and stamina. 

Should Amateur Runners Run Without Stopping?

couple running in the park

If you are an amateur runner, you should take it slow and not force yourself to run without stopping. 

Just because experienced runners run without a break doesn’t mean you should also do the same. Remember that in order to run for a long time, you must practice interval training. 

It’s best to combine running, jogging, and walking when you start your fitness journey. We strongly recommend carrying a water bottle while running.

Use your walking time to hydrate and regain some energy. Hydrating yourself is essential when you’re involved in a cardiovascular fitness activity. 

There are many benefits to cardio workouts. Learn what these benefits are by clicking on this link.

What Average Speed Can a Person Run At?

A male runner can run at an average speed of 8 miles per hour. Contrary to that, female runners can run at a speed of 6.5 miles per hour. 

Advanced runners who have been running for months can run at 12 miles per hour. A professional athlete can run at an average speed of 14-17 miles per hour. 

These runners go through months of high-intensity interval training to achieve this pace. 

No one can run for 15 miles without stopping if they’re a beginner.

Factors That Determine Your Average Speed

couples wearing the right running attires

Certain aspects can easily mess up your average speed and stop you from covering a long distance. You must understand these factors so that they don’t hamper your running. 

Wear the Right Shoes

It’s essential to wear excellent running shoes that properly fit you. You can develop sore feet and blisters when you wear the wrong size. 

Type of Terrain

Running up a hill, for example, requires you to put in significantly more effort. 

When you run downhill, you’ll be much faster. Additionally, compared to running up an elevated hill, running downhill is much easier.

Wear Running-Specific Apparel

When you are running, it is vital to wear lightweight clothes. Heavy clothes can block proper airflow. 

We recommend you wear a tee that’s made of polyester or nylon.

How to Become an Amazing Runner

It’s not an easy task to become a fantastic runner. The fastest runners in the world have had to undergo very intense training to become the best. 

Maintain Your Weight

You can’t be too heavy if you want to cover a long distance quickly. Because of this, maintaining the ideal weight range for your height and age is vital.

Maintain a proper diet and keep track of what you eat. Intaking adequate nutrients is also essential.

Know Your Breathing Techniques

You need to maintain the right amount of oxygen when you are running. There are special breathing techniques you can use during intense cardio activities. 

The breathing technique you use varies from one activity to the other. For instance, the breathing technique for a sprint will differ from running long distance. 

Your breathing technique should allow a large amount of oxygen to flow to your lungs and brain. 

Increase your Leg Strength

Working out to increase your leg strength is vital. You need to have strong legs to carry your body weight easily. On that same note, when your legs are stronger, you will be able to run faster. You can grow your legs’ strength by running daily and lifting.

Curious about other ways to strengthen your legs? Check it out here.

Always Hydrate Yourself.

Hydration is essential, especially when you are running. Long-distance running can make you dehydrated very quickly. 

Dehydration can cause problems such as cramps, headaches, and an increased heart rate. When your heart rate increases at an abnormal level, you can collapse. 

Always drink an energy drink or a glass of water before running. 

What Are the Advantages of Running?

senior woman running

Running can help solve many physical problems as well as mental ones. People who run regularly tend to be healthier than those who don’t.

The following are some benefits of running:

Risk of Heart Disease Is Reduced

Heart disease and cardiac arrest are common causes of death. 

Running is one of the best ways to get your heart pumping, and it helps enhance blood flow and keep you healthy. 

Running regularly also helps to maintain good blood pressure and reduce high cholesterol. Bad blood pressure and cholesterol levels are the main reasons for heart disease. 

Relieves Stress

Running can also help relieve mental problems and stress. 

With time and proper training, you get used to running daily. Once you start running regularly, you might find that you feel less anxious.

When you run, you’re able to forget about your problems, sweat it all out, and reset your mind.

Helps to Burn Calories

If you want to lose weight, running as a cardio activity is a great idea.

Plus, running doesn’t require you to spend money, and it is super simple.

The average person can easily burn more than 100 calories per mile. 

Increases Your Lifespan

To live longer, healthy practices such as regular exercise and running are crucial. 

As we grow older, our bones also get weaker. Luckily, running helps strengthen bones. 

Running daily will also keep you mobile and more flexible at an older age. 

Closing Thoughts

How far can the average person run? An average person who is pushing themselves to the max could run 15 miles without stopping. But realistically, an untrained person could run for about 10-15 minutes before stopping.

If you want to increase these numbers, you’ll need to go through intensive training. 

As far as amateur running goes, don’t try to cover long distances. Avoid running at a fast pace, and remember to take breaks while you run. Consistency and discipline are key. 

Running contributes a lot to our health both physically and mentally.

If you think running is too much, try jogging or combine walking, running, and jogging. Let us know which technique works the best for you.

Can’t decide on a running shoe? Here are the best running shoes in 2022.