One mile might sound easy if you go for a run every day, but it takes more than just speed to win this race.
If you aspire to challenge yourself as a runner to run a mile, several factors affect your success.
Whether you are a beginner or an elite runner, there are a few things you should know about how long it takes to run a mile.
So I took it upon myself to compile all that there is to know about how long it takes to run a mile and a few tips for improving your average timings!
What are the Factors Impacting Your Run?
According to statistical data from more than 300 million runs of 2018, represents an average running time of 9 minutes and 48 seconds (9:48), for people around the world.
Look, it is evident that when you are trying to run a mile. There are more than a few factors involved that can affect your average time.
The average time it takes for an adult to run one-mile ranges between 8 to 10 minutes. However, trained runners run substantially quicker, with mile times ranging from 6 to 8 minutes, with the top elite runners clocking in at under 4 minutes.
Let’s be honest; you can go for a run daily consistently, and still can’t run a mile uphill or in the scorching heat. This is because of few factors involved like:
- Altitude
- Sex
- Age
- Fitness level and Genetics
- Terrain
- Climate
Now that you know about these factors, it is time you understand this in more detail so that you can run a mile easily.
Does Altitude Affect Your Average Mile Time?
Altitude is one of the many factors that can indeed have an impact on your overall speed. It is pretty simple! Altitude can influence how your body consumes oxygen.
Imagine running at an elevated altitude like a hill, the height makes it more difficult for you to breathe, and your average time will suffer as a result. On the other hand, running on a track or a park will make it easier to consume oxygen and allow you to run a little faster because of the sea-level altitude.
Who has better average mile time – Men or Women?
Your sex is another important factor in determining your average speed, which is why we rarely see male vs female competition.
Male runners are generally faster than female runners. Although, we can see exceptions here as there are times when women outperform men in athletic events.
According to a research study, the average man can expect to run a mile in around 8 minutes, while the average woman will likely run a mile in approximately 9 minutes.
A common reason why male athletes often have a lower mile time compared to female athletes is because of the muscle mass. To run at a faster pace you need to have strong legs with fast-twitch muscles.
However, when it comes to running a longer distance, women win this one.
Based on a scientific study, males are more likely to slow their pace throughout a marathon than females. And according to researchers, the reason behind this might be the physiological and decision-making differences between men and women.
Does Age Affect Your Average Mile Time?
As much as we would like to be young all our lives, age still takes its toll. For instance, age can influence how long it would take to run a mile. Most runners reach their fastest speed between the ages of 18 and 30.
To give you a better outlook on the difference in mile time based on age groups, I provide you a table of a study that would give you a better understanding of this.
| Age | Men (Minutes Per Mile) | Women (Minutes Per Mile) |
| 16–19 | 9:34 | 12:09 |
| 20–24 | 9:30 | 11:44 |
| 25–29 | 10:03 | 11:42 |
| 30–34 | 10:09 | 12:29 |
| 35–39 | 10:53 | 12:03 |
| 40–44 | 10:28 | 12:24 |
| 45–49 | 10:43 | 12:41 |
| 50–54 | 11:08 | 13:20 |
| 55–59 | 12:08 | 14:37 |
| 60–64 | 13:05 | 14:47 |
| 65–99 | 13:52 | 16:12 |
Fitness Level And Genetics Affect Mile Time?
The average time at which you can run a mile is determined by a variety of factors, including your fitness level and genetics.
More active people can have an edge when it comes to running a mile within an average time. This is because they are already engaging in physical activities that give them a stronger, healthier, and energetic body. Furthermore, it also makes your cardiovascular system more efficient for better blood flow. Also, you can include sports like cycling in your regime to have a more active lifestyle.
You need the strength to complete this run. The good news about this is you can continue to develop this endurance regardless of your age or gender.
Certainly, increasing your stamina and training consistently improves your speed and timings, but genetics is also an important factor. Although this is controversial, several scientific studies have indicated otherwise. The fact that 98 spot holders in the top 100 marathons are runners of East African descent can speak for itself.
Does The Terrain Affect Your Average Mile Time?
The terrain of the area you run that one mile on will significantly impact your overall performance.
For instance, imagine running on mountainous terrain. Of course, you would have a lot of difficulties because of gravity and low oxygen. If you want to keep track of your average mile track, I would recommend you stick to your plain terrain.
Does Climate Affect Your Speed?
Undoubtedly, the climate can have a considerable effect on the time to complete the run, as it can cause you health problems. Several studies prove the claim that when you run outside of a temperate zone of 30 to 70 degrees, your timings and pace are affected. Any value lower or higher than this will most certainly influence your performance and cause you to slow down.
When it’s cold outside, the correct attire can help you go a little quicker, but it’s nearly impossible to escape the weather when it’s scorching hot.
All of these factors have a significant effect on how long it takes to run a mile. Moreover, other factors like running shoes, nutrition, and caffeine will also impact your mile time. Now that you know the factors, we can now move on to some tips that would help you run a mile with confidence.
Tips To Improving Your Mile Time
Doesn’t matter whether you are a beginner looking for tips to run your first mile or a professional to lower your average time to cover a mile. Either way, these tips would be helpful to you.
- Go slow
Yes, you read that right! Go slow! Most people get over-motivated and tire themselves at just the beginning of the run and hardly make it halfway through.
One of the best ways to ” go slow” is to maintain your weekly distance. Then, you can follow the infamous 10 percent law for gradual but steady progress as it suggests you increase 10 percent your mileage every week.
- Warm-up
Running a mile in an average of 9 to 10 minutes is a high-intensity activity. If you skip your warmup, then chances are you would get muscle cramps which can come in your way to finish that one mile.
To avoid that, you should include a 5-minute walk or stair climbing in your workout routine. I would recommend you even get some stretching exercises in your regime to give a more flexible edge.
- Cool Down
Even though many of you do warmups before your run, you might skip doing any kind of exercise after you finish your run.
Towards the end of the run, your blood pressure, as well as your heart rate, falls slowly. The cooldown exercise, such as stretching, will help your body normalize in less time.
- Hydrate
When you plan to run a mile within 8 minutes, you would need to keep your body hydrated. This is because running for such a long distance will not only remove toxins from your body but also the water content.
To avoid dehydration, you must drink sufficient fluids throughout the day, especially before and during your run. You can even opt to drink caffeine before your run to give you a boost of energy.
- Include endurance workout
It is crucial to develop your strength and give an incredible performance in your race. To achieve that include longer distances in your weekly running plan.
You should incorporate different forms of running exercise in your training sessions, such as easy runs, interval runs, and more. Strategically plan your training sessions so that you balance your workouts and build up your strengths. I would suggest you take expert advice when it comes to this.
- Breathe
An uneven breathing pattern is not ideal for running a mile or any other distance. It can be challenging to keep track of your breathing properly, but the best way to do it is to ensure your breathing hits an equal beat in and out.
Practice inhaling for four seconds and exhaling for four. This way, you can balance your breaths and not injure yourself. However, when you run at a certain speed or climate/terrain, it can get windy, making it challenging to keep it counting. So I would suggest you keep them evenly throughout.
- Consistency
Consistency is the key to making it to a mile and improving your average speed.
Maintaining your consistency builds up your endurance, stamina and gives a strategic outlook to finish your run. You will be faster if it is easier for you to run greater distances. If you want to decrease the average time you need to finish the race, you need to run for more than a mile regularly, ideally several times each week. You can even run a longer distance if your body allows it as it can be very beneficial for you.
Now that you have these tips on how you can improve your overall performance, you can implement these in your training process and see amazing results. Of course, you also need to have proper running gear and a healthy diet to keep yourself in shape. If you are just a beginner, this must be overwhelming, but worry not! If you follow these tips, you will be just fine.
What Are The Precautions You Should Take Before Running A Mile?
When it is all said and done, you should take several precautions before you run to avoid injuries and accidents.
Whether you are training for your run or just doing your daily workout, you need to be careful not to push your body too hard or fast. Keep in mind these few precautions, and you are ready to go:
- When running on the road, avoid using headphones. You must be able to hear and be aware of your surroundings at all times.
- Run against the traffic.
- Run in well-lit, well-protected areas.
- Wear reflective and protected gear while you run.
- Bring water with you while you run, or run on a route where there is water, so that you can stay hydrated while training.
- Cross-train at least twice a week to keep yourself ready and active.
- Wear sunscreen when you are running outside or in an arid area.
- Wear proper running shoes which are comfortable and suitable to run a mile.
- Protect your joints while you run.
- As much as it is important to work hard to achieve your mile, it is more crucial to rest.
- Do yoga to keep your body flexible, as it normalizes your breathing rate.
- Practice your run on an inclined area that will help you build up your core and leg strength.
- Keep note of your posture and stride when you run.
- Push your limits but do not overdo it as it can cause soreness, muscle cramps, and more.
- Keep yourself hydrated at all times.
- Don’t forget to check out the terrain, weather, and altitude of the area where the race will take place.
Summing Up
By taking note of the factors affecting your average mile time, you can get an overview of what you will need to consider before you go for the one-mile run.
Moreover, by following the tips I have recommended in this extensive guide, you can build up your endurance and eventually lower your average run time. Thus, you can build up your pace and successfully run a mile with the right motivated mindset and precautions.
