The speed of running of humans and animals has long been the subject of much interest. Some humans can achieve significant speed and have improved after a period of practice. So what is the average running speed for humans?
1. How will you feel when you run?
Running requires more effort and must be faster than your walking speed. You may not be able to say more than a few words while running. The ability to run depends on your fitness level and level of training.
On t-machines, running is less laborious. The machine moves your body for you and has fewer variables, like the resistance of air. With less air resistance indoors, you don't have to work against that additional drag. So on a tinger, you can travel at speeds of 4 to 6 mph (6.4 – 9.6km/h) without as much effort as when you run outdoors.
A form of running may be more suitable for you depending on your needs, but both outdoor running and machine running have their benefits. And both are great cardiovascular exercises. Your heart can even tell you how fast you can achieve.
2. Running speed based on heart rate
Heart rate can help you determine your average running speed and measure the intensity of your workouts. The harder you exercise, the more your heart beats every minute. This is because your heart needs to pump more oxygen-rich blood to the active muscles.
Depending on your workout, your heart rate will increase by a certain percentage. This is called your target heart rate.
According to the American Heart Association, running is a strong physical activity. To achieve a strong workout intensity, your target heart rate must be equal to 70 to 85 percent of your maximum heart rate. 70 – 85% of which is your target heart rate area.
Your target heart rate area has upper and lower limits. Your maximum heart rate is calculated by taking 220 minus your age.
For example, a 35-year-old has a maximum heart rate of 220 – 35 = 185 beats per minute.
When jogging, they should exercise hard enough to raise the heart rate to 70-85% of 185 beats per minute. This equates to 130 to 157 beats per minute.
You can check your heart rate during workouts. This will help you determine if you are in your target heart rate area. You can use a heart rate meter to be able to automatically measure your heart rate.
It is also possible to measure your heart rate without a heart rate meter. You can use your finger and stopwatch. If you have a smartphone, you can use the stopwatch feature.
To check your heart rate manually, you need to do the following:
- Stop jogging.
- Place your index and middle fingertips on a point in your neck or wrist where there is a pulse.
- If you are examining the circuit in your left wrist, hold your left finger into a fist. Gently press the fingers of the right hand to the circuit on the left hand.
- Set a 60-second timer and count your heart rate during this time period.
3. What is the average human running speed?
In general, the average running speed of a person is 4 to 6 mph, it is faster than walking. When you're jogging, you may need to stop to rest and regain your breath before chatting.
If you like walking, then running is a great way to challenge yourself. Walking can also be a forererity of running habits. But regular running can help you achieve physical activity levels every week.
4. What factors affect the average human running speed?
Some factors can affect your running speed. Consider these as you take steps to be able to run faster.
4.1. Your clothes
The clothes you wear can affect your running speed. For optimal running performance, consider investing in lightweight clothing that fits and is weather resistant.
Choose high-quality sweat absorbent fabrics to keep your body cool and dry. These include nylon, polyester and bamboo. Other options include spandex, polypropylene and wool. You should also invest in padded socks to use when jogging.
4.2. Your shoes
Lightweight sneakers provide comfort and support that can help prevent injury. As in what was in point in a 2019 study, certain types of running shoes can also help you achieve higher speeds by improving your form and running techniques. You can learn about some of the best running shoes for women and men.
4.3. Your weight
Body weight is a factor that affects your running speed. The heavier you are, the more energy it takes to be able to push your body forward.
This has a lot to do with gravity. Every time you lift your leg off the ground, you are having to fight the force. The difficulty increases with the volume that your legs are suffering.
If you gain extra weight, it can also affect VO2max, which in early part can affect your running performance. VO2max is the maximum speed (V) of oxygen (O2) that your body can use during exercise.
4.4. Strength and durability
Endurance and speed training is an important component of a running program. A healthy body makes it easy to use your muscles correctly and improves endurance, both of which help speed up your running.
Strong legs create more force while the upper body and strong core help you maintain energy while using the right form.
Exercise to stay active along with body weight exercises, weight training, HIIT exercises. Includes pace running, steep runs, and sprints. To increase endurance, do at least one long run per week.
5. How to increase average running speed
If you're new to running or want to improve your running speed, here are some things to keep in mind:
- Talk to your doctor: If you don't exercise for a long time, talk to your doctor before running. This is even more important if you have a chronic disease or the wound is healing. Your doctor can give instructions so you can start a new exercise routine safely.
- Warm up and cool down: Before jogging, start for 5 to 10 minutes. Walk gently to circulation blood and warm the muscles. You can also perform jumping or arm spinning. After jogging, cool down by walking slowly and stretching your shoulders to relax. doing so will improve performance and reduce the risk of injury.
- Slow start: You should not suddenly increase the intensity of your workouts. If you are just starting to exercise, start with the walking habit. Try running after you get used to walking. You can also alternately walk and jogge during the same training session. Once you have gradually adapted to the intensity of the workout, you can gradually increase the running time.
- Pay attention to the position: Keep your torso straight, but not stretch. Slightly tilted forward without a man. Relax your hands, arms and shoulders.
- Drink water: Your body needs enough fluid to function normally. However, you will lose water when you exercise and sweat. Drink water before, during and after you run. Drink more water on hot days and sweat more.
- Use the right workout gear: Wear shoes that fit and some assists. Visit a store so you can try on sneakers. Avoid wearing old shoes because it can increase the risk of injury and pain as you run. It is recommended to wear light, airy clothes for greater comfort when running.
These tips can help you achieve the highest efficiency during your running. For further guidance, talk to your personal trainer. Your trainer can provide running guides tailored to your age, physical level and goals.
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