What is a good average running speed?

Running is one of the most popular forms of exercise. When you start running, it helps you strengthen your muscles and reduce stress. You may wonder what a good average running speed is. People keep overtaking you, and you overtake others. How fast should a person actually run? In this blog, we explain the average human running speed and how fast you need to run to reach your goal, whether you want to lose weight, build muscle, or build fitness .

Normal average running speed

Keep in mind that this is different for everyone. There is no exact rule for which running speed is best, and the fact that you run at all is already very good. The right running speed depends a lot on your age, gender, fitness level and body type. The average human running speed is 10km/h. At this speed, you run about 5 km in 30 minutes. But the fact that you put on your running shoes and want to reach a certain goal is already great! When we look more closely at a good average running speed, we look at the speed you need to reach a specific goal.

Average running speed per goal

There are different goals that can be your reason for running. You can run because you want to lose weight, because you want to build muscle, or simply because you want to keep your fitness up. Below, we explain the average running speed for your goal and give you a tip to reach it faster.

Lose weight

If your goal is to lose weight by running, don't focus only on your average running speed. How long you run and how intense it is, for example with interval training, help you burn fat. To lose weight, you can repeatedly hold an average running speed of 10-12 km/h for 1 minute. Then you go at an easier pace for a minute. This kind of interval training is very good for losing weight.

Build muscle

Is your goal to build muscle? Then you don't necessarily need to look at your running speed. To reach this goal, hill training is very effective. You don't need a high speed, but you ask more of your muscles to get up that hill.

Build fitness

If your goal is to build fitness, it's important to run long distances at an easier pace. The average running speed is around 10 km/h, but try to hold a pace of 6-8 km/h. This way, you can improve your endurance and your heart health.

Your average running speed combined with SportMeals

Running is simply very good for your health, but it's also important to mention that the right nutrition is very important for reaching your goals. Getting enough protein supports your muscle recovery and growth, and you need carbs for energy. That's why it's important to eat healthy, nutritious food.

At SportMeals, exercise combined with nutrition is very important. Because the two go hand in hand, we offer you our sports meals to get the best results. This way, you can reach your goal. Whether you want to lose weight or build muscle. We're here for you!