In this blog post, we will be answering the question “how far should the average person be able to run?”
Determining the right distance to aim for can be a challenge when you’re a beginner runner. In this post, we will take a look at various factors that can impact running ability. We’ll provide some tips on how to improve stamina and endurance so that you can answer the question, “how far should I be able to run without stopping?
Additionally, we will explore what a good running distance is for beginners. So, whether you are a seasoned runner or just starting out, this post will provide valuable information to help you achieve your running goals.
How Far Should the Average Person Be Able to Run
As we look at the running ability of the average person, we should ask ourselves why we are asking the question in the first place.
To take a positive outlook on the question, I assume the reason people ask, “How far should I be able to run without stopping?” is to find a physical ability watermark to plan out their physical regiment.
The average individuals running ability can be seen as a watermark starting point, but we should look beyond the average. We need to figure out what running distance ability is right for us.
The average person should aim for a goal of being able to run without stopping for 10 minutes.
That’s a starting point. That’s not an end goal nor a requirement nor a perfect number. Again, it’s a starting point.
The running ability is going to be highly different for someone starting a weight loss journey compared to someone who already hits the gym five days a week.
So, why should either person think about the average ability when their ability dictates something far different than the average?
Finding Our Own Running Ability
I want to walk you through determining your running ability pulling you out of the comparison mindset.
Start by asking yourself, “Why do I care about the average persons running ability?”
If you answered that question with something like, “I want to be better than the average,” I’d suggest reevaluating your perspective and goals. The only person any of us should be comparing our physical abilities to is ourselves. We should work from where we are, not from where others are, to where we want to be.
If you answered the question with something like, “I’m just starting out so I need a starting point,” then I’d suggest setting a goal of running or jogging for 10 minutes straight. Click here to take the 15 Minute Running Ability Test.
“Yeah, but is that the average.” It doesn’t matter what the average is.
Pulling away from the comparison mindset allows you to focus on action versus failure.
My goals and abilities are far different than yours for better or worse. I’m on my own running journey so I want to build to my abilities and goals.
Circling back to the original question of “How far should the average person be able to run?”, the average person might be able to run 10 minutes straight. Maybe it’s 5 minutes. How about 15 minutes.
Hopefully, you’re starting to see where I’m going with this. It doesn’t matter how far the average person should be able to run without stopping.
All that matters is calibrating to our ability then developing an endurance and stamina plan that fits our abilities.
Understanding Your Current Running Ability
Before you can start improving your running stamina and endurance, it’s important to understand your current running ability.
I know your ultimate goal is to run further without stopping. Let’s get there based on our ability.
This includes knowing your current running distance and pace, as well as the factors that impact your ability to run.
Factors That Impact Running Ability
There are several factors that can impact a person’s running ability, including:
- Age: As we get older, our bodies naturally lose some of their ability to perform physical activities, including running. That’s not meant to discourage, but to help you bring about realistic goals.
- Fitness level: A person’s overall fitness level, including their cardiovascular and muscular strength, can impact their ability to run. If all you’ve been doing for 10 years is hitting the weights hard with zero cardio, your first run is not going to allow you to run without stopping for long. Same applies if you’ve been sedentary for 1o years.
- Weight: Carrying extra weight can put additional stress on the joints and muscles, making it more difficult to run. Feel free to check out our post Transform Your Life with a Running Plan for Obese Beginners.
- Health conditions: Certain health conditions, such as arthritis or asthma, can make it difficult to run. Always consult a doctor before taking on a new physical fitness regiment.
- Environment: Running in hot, humid weather can be more challenging than running in cooler weather.
Determining Your Current Running Distance and Pace
To determine your current running ability, it’s important to track your running distance and pace. You can do this by using a running app or wearable device, or simply by timing yourself as you run a set distance.
How to Know Your Running Ability in Less Than 15 Minutes
The following is a completely unscientific approach, but what I would do if I was starting out running.
There’s not a ton of mathematical equations and scientific fueling needed to get a good understanding of our running ability.
For each of these, have a running app track your pace and distance covered.
- Get on a Treadmill or Find a Relatively Flat and Straight Distance.
- Jog/Run for 2 Minutes
- Rest for 1 Minute
- Jog/Run for 2 Minutes
- Rest for 2 Minutes
- 8 Minutes Comfortably Jog/Run/Walk
How to Analyze the 15 Minute Running Ability Test
The first aspect I want to look at is how the second jog/run interval went.
Why? Ideally we want the second interval pace as close to the first interval as possible.
If on your second 2 minute interval you were way slower, that tells us your stamina needs improvement and/or you just went out far too fast on the first interval which will tell us we need pacing practice.
If you second 2 minute interval you were way faster, that tells us you have good stamina to build from.
The 8 minute interval should be judged by how you interpret your ability immediately after finishing.
What does that mean? Ask yourself these questions:
- Could I have ran further/faster?
- Am I struggling to breathe?
- At what pace could I have ran with a different mindset?
There’s NO right or wrong answer.
The goal of the test and the questions is to determine how we build moving forward no matter where we thought we were before starting.
Once you have a baseline of your current running ability, you can start setting realistic goals for improvement.
It’s important to remember that progress takes time. It’s better to set achievable goals that you can gradually work towards, rather than trying to push yourself too hard too quickly.
Understanding your current running ability is an important first step in improving your running stamina and endurance. By knowing your baseline, you can set achievable goals and track your progress as you work towards becoming a stronger and more efficient runner.
Improving Running Stamina and Endurance
Now that you have a baseline for your running ability, let’s look at ways you can improve your running stamina and endurance.
The following are the top ways you can build upon where your running ability stands. There are others, but these are a great endurance-boosting start.
3 Top Ways to Build Endurance & Stamina as a Beginner Runner
- Consistency | The central theme throughout Runner Checklists is consistency. The more you stick to a consistent schedule, the faster you will be stamina and endurance.
- Interval/Fartlek Training | Once I implemented speed workouts, the paces during easy and longer runs didn’t feel so hard. The body adapted to thinking things might get a little faster, so an easy day pace wasn’t so hard anymore. Think about it this way. You run every single run at 8:30 pace. Your body feels like that is our threshold. However, you start throwing in some true threshold workouts here and there, now your body doesn’t feel the 8:30 easy days being so hard. Check out this page for more guidance around interval and fartlek workouts.
- Fuel | The better the fuel, the better the performance. Happy hour the night before a run will probably impact your stamina and endurance. An electrolyte mix like LMNT consumed throughout the previous 48 hours will ensure fully hydrated and thus increased stamina.
Through implementing these 3 Top Ways to Build Endurance and Stamina, you will find the length of time you run without stopping dramatically increasing within weeks.
FAQ’s
Many of the following FAQ’s below are answered above in much more detail. We advise circling back to areas like the running ability test for more information.
How far should I be able to run?
- The answer to this question depends on many factors, including your fitness level, age, weight, and overall health.
- For a beginner, running a few blocks without stopping may be a challenge, while others may be able to run several miles without taking a break.
- It’s important to set achievable goals based on your current abilities and work towards gradually increasing your running distance.
How far should a beginner run?
- As a beginner, it’s important to start with a manageable running distance and gradually increase it over time. What that distance is will be unique to you to take the 15 Minute Running Ability Test to determine your starting point.
- Running a few blocks or a mile or two is a good starting point for many beginners.
- The key is to listen to your body and not push yourself too hard, too quickly. Starting out too quickly equals injuries and a sense of failure.
How far should the average person be able to run?
- The exact distance can vary greatly depending on individual factors such as fitness level, age, weight, and overall health.
- A good running distance for the average person is one that they can comfortably run without stopping, and gradually increase over time as they build up their stamina and endurance. See our 15 Minute Running Ability Test above.
What is a good running distance?
- A good running distance is one that is achievable for you based on your current abilities and that you can gradually increase over time as you build up your stamina and endurance.
- For many people, running for 20 minutes is a good starting point, but the exact distance and time can vary greatly depending on individual factors such as fitness level, age, weight, and overall health.
- The key is to listen to your body and set achievable goals that you can work towards, rather than pushing yourself too hard, too quickly.
The following is an additional outside resource that might help as well.
How Far Will You Run
In conclusion, how far the average person should be able to run is a complex question that depends on many factors, including fitness level, age, weight, and overall health. It’s important to set achievable goals based on your current abilities and to gradually increase your running distance over time as you build up your stamina and endurance.
Remember, consistency is key when it comes to running. It’s better to start with a manageable running distance and gradually increase it over time, rather than pushing yourself too hard too quickly.
Incorporating interval and resistance training, focusing on proper nutrition and hydration, and taking time for recovery and cross-training can also help you build up your running ability.
Whether you’re a beginner or an experienced runner, the most important thing is to listen to your body and set achievable goals that you can work towards. By focusing on gradual improvement, you can enjoy all the benefits that running has to offer for your overall health and wellness.
