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Have you ever wondered, ‘How fast can an average human run?’ This simple question leads to much discussion about the human body’s limits regarding speed. Running is one of the most common forms of exercise, but there is a lot to learn still.
Athletes like Usain Bolt and Eliud Kipchoge have created impressive running records, but what can an average human achieve?
This article will give you all the information to help you know and break your limits. Let’s get into the details and find out more;
How Fast Can An Average Human Run?
The average male has a running speed of about 13 km/hr, while females averagely run at 10km/hr.
This means an untrained adult can run a mile in between 10 to 12 minutes depending on their size, sex, and levels of previous physical activity. Average recreational runners can run the same distance in about 7 or 8 minutes or less if they train or run consistently.
How To Become A Faster Runner
Running is fun; you can increase your speed quickly if you want to be an above-average runner. Speed and cardiovascular fitness are some of the easiest things to change about the body. There are many guides on improving speed, but here are the best general tips;
1. Increase Strength
We could define running speed as the power your leg muscles have t repeatedly push your body forward. This definition means you need more power in your legs to get faster, which translates to strength training.
Running regularly and working out in the gym will help build leg muscle strength and improve your top speed. Specific drills will target the fast-twitch muscles that will improve your takeoff and top speed.
2. Maintain Weight
Lighter people have an easier time running than heavier people. Your body will adapt to your weight, but the heavier you are, the more oxygen and energy you need to run. Too much weight will tire you faster and slow you down.
Stay in a healthy range for your age, gender, and height, and the best way to do this is to watch what you eat.
You can have cheat days when there is something to celebrate, but in general, replace red meat with fish and chicken, avoid drugs and alcohol, and reduce sugar intake.
3. Stay Hydrated
Water is crucial to training; you need much of it to run faster. Running will take a lot of water, and you are at risk of dehydration if you dint replenish it.
Having a lot of water in your system also makes it easier for the body to endure and recover from workouts.
Water is the only choice for hydration, not sodas or other beverages since they have sugars that will increase your weight.
4. Stretch and Recover
Stretch your muscles before running to prepare them for explosive movements. This will prevent injuries and help you run longer.
Good stretches for running include standing squats, calf stretches, lateral squat stretch, and other dynamic movements.
You must also stretch and massage sore muscles after running to make recovery easier. Get enough sleep and rest before your next workout, and skip a day or two if the drills are intense.
Your body needs time to adjust to the new workouts, so don’t push yourself too hard if you are only beginning.
5. Breathing Exercises
When running, your body needs enough oxygen to provide energy and eliminate lactic acid in the muscles. Therefore, you must learn the best breathing exercises for cardiovascular activity to keep your oxygen levels up.
The breathing technique might vary depending on whether you sprint or run long distances. Breathe through your nose and mouth from deep within your diaphragm.
Most people follow a 3-2 breathing pattern alternating between foot strokes. You may use different breathing techniques when running a sprint than running a long distance.
6. Improve Your Form
Your form determines how much energy you burn while running. The proper form allows you to efficiently use your energy, improving your overall speed. Leaning slightly forward will improve your momentum and give you a few extra seconds.
Understanding The Benefits Of Running
Running is a popular physical activity and is often the first choice for people trying to get fit. It offers many benefits that make it the first suggestion from most doctors, second only to dietary changes. So what benefits can you get from running? Let’s find out.
1. It helps burn calories.
Running is a simple and cost-effective way for people to lose weight since it is an exercise that engages all body parts. Depending on the terrain and speed, you can burn about 100 calories for each mile you run.
You will need several miles to lose weight if you don’t have a proper diet, but if you introduce sprints and intervals, you can burn about 200 calories in just over 2 minutes.
2. It alleviates the risks of heart disease.
Heart disease is a leading cause of death in the United States due to the high amount of junk food Americans consume. Running is a fantastic way to keep blood pumping through your heart and keep it strong to avoid heart failure.
Running ensures good blood pressure and cholesterol levels, improving your heart health.
3. Improves Mobility
Our bones start to atrophy as we age, so you must run to keep them strong. This will help them support your weight so you can walk well into your old age. Running also trains the body to move constantly, making you mobile in your old age.
4. Relieves Stress
When you run, you release tension from your body and muscles so that any stress you have leaves you for a while. You will feel lighter and less stressed, leaving you in a position to deal with your issues more effectively.
Sweating from running triggers the release of endorphins that can improve your mood and contribute to better mental health.
Safety Tips For Running And Jogging
Running is a fun activity, but you need to take precautions, especially if you are running outdoors. Safety precautions will keep you from getting injured while running, so you can do it for the rest of your days. Here are the most essential tips to keep in mind;
- Choose a well-lit park or running route that has a lot of people. Running in the woods or where you are isolated puts you in danger of being kidnapped or hurt by a wild animal. Getting help in areas with other runners or families will be easier.
- If you run at night or early in the morning, you must ensure drivers can see you. Wear reflective materials to make you out as a person from a distance to avoid accidents. Use the right paths and stay off roads with many vehicles or heavy trucks.
- You should run with a friend, a dog, or a group of people since there is safety in numbers. If you go alone, inform several people of your route, and when you intend to return so they look out for you.
This will make it easier for them to report to the authorities if you go missing.
- Carry your mobile device or smart watch that you can use to contact emergency services in case of an accident. A phone with GPS could help you find your way back home if you get lost and save you from a dangerous situation.
- Most joggers like listening to music while they run, but this isn’t the safest choice. Don’t wear headphones so that you hear everything around you, including car horns and animal snarls.
- Work with your current fitness level, but dint push too far beyond what you are comfortable with. Create a plan and gradually increase your distance and intensity over a few months to ensure your body can keep up.
- When running, start at a slow pace where you can talk without being breathless. Run at this pace to warm up your muscles before upping the speed to a more intense pace. This will prepare your muscles to help you run longer with less fatigue.
- Don’t run during the hottest part of the day in summer since you could get heatstroke or sunburn. The best times are the evening or mornings when the sun is on the horizon, and the temperatures are friendly.
Conclusion
Considering the question, ‘How fast can an average human run?’ opens up an exciting topic on human capability. Humans can run 10km/hr without training on average, but they can go much faster than this with the right plan.
Usain Bolt is one of the fastest runners in history, and he achieved an impressive speed of 37 km/hr thanks to genetics and a lot of training. With the right nutrition and training drills, you can double your speed and reach your full potential in a few months.
