Ever wonder how fast a human can run? You’re not alone. It’s cool to think about the body’s capabilities, especially when it comes to physical feats like Eddie Hall’s amazing 1,102-pound deadlift and Usain Bolt’s mind-boggling 9.58-second 100-meter dash.
Use Water In and On Your Body
During runs, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. Good spots to splash cold water are your head, the back of your neck, and under your arms.
Wear light and loose gear
Light-colored, loose-fitting clothing will help your body cool itself down naturally
Use the Run/Walk Method
For many new runners, this is the easiest way to build endurance with less stress on the joints and a manageable intensity level.
- Start by alternating one minute intervals of running with one minute of walking, and then try to increase the time spent running.
Cross-Training
Mix other activities into your training regimen to balance different muscle groups, prevent overuse injuries, and mix up your workout routine so that you don’t get bored
Cold Weather Running
While we can all wish for perfect, temperate running weather all year long, there will be plenty of times when the weather conditions will be less than ideal for running.
Practice Good Posture
Keep your posture upright and head lifted, back long and tall, shoulders level but relaxed
- Maintain a neutral pelvis
- Rounding the shoulders too far forward tends to tighten the chest and restrict breathing
- Focus on the ground about 10 to 20 feet in front of you
- Swing your arms naturally back and forth from the shoulder joint
Proper Hydration
Pay attention to your thirst level and drink when you feel thirsty
- In general, you may want to take in four to six ounces of fluid every 20 minutes during your runs.
- If you don’t have access to water on your running routes, you’ll have to carry your own fluids with you.
How to Become a Faster Runner
Increase stamina and endurance along with speed by engaging in different types of training
- Tempo runs: This type of running helps you develop your anaerobic or lactate threshold
- Interval runs: These include segments of fast running followed by segments of easy running or walking to develop speed and stamina simultaneously
- Fartlek runs: Similar to interval runs, but based more on feel
- Hill runs: Run up and down hills to strengthen your legs and lungs
- Trail runs: Varying your terrain can make you a faster runner on smooth roads
- Distance runs: Sprintering in a few long runs here and there will significantly impact your endurance, which will make it easier to run faster for shorter distances
- Sprints: All-out efforts represent one surefire way to get stronger
- Easy runs: Take some days easy to increase your running speed
Get Medical Clearance
If you’ve been sedentary for over a year, check with your doctor before you start a running program.
- While your doctor will most likely support a new exercise habit, he or she may offer some advice and precautions.
- Ask if there are special guidelines you should follow.
Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body.
Motivation
Join a running group or find a running buddy
- Run with music
- Start a running journal
- Fill your home, workspace, or social media feed with motivational running quotes
- Inspirational running quotes can be both uplifting and inspiring
Invest in shoes and gear
Visit a specialty running store to get fitted for the right type of shoes for your foot and running style.
What Affects Your Running Speed?
Many factors influence how fast you can run, and your running speed may change from day to day. Some things that affect your speed include: your effort, your shoes, your training volume, your experience with running, your genetics, and physical factors such as how long your legs are.
Monitor Your Footstrike
The way that your foot hits the pavement is called your footstrike.
- Different ways your foot may approach the road
- Toe runner or heel striker
- Some research has indicated that forcing yourself to run with a mid- or forefoot strike does not improve running economy, eliminate an impact at the foot-ground contact or reduce the risk of running-related injuries
Trail Running
For those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option.
Benefits of Running
The majority of people who run casually do it for the physical, social, and mental benefits it brings
- It’s one of the most efficient ways to achieve aerobic fitness
- Running can be a smart strategy for weight loss
- An excellent stress reliever
- A sport that can bring families together
Running Nutrition
What you eat before, during, and after a run has an effect on your performance and recovery.
- Before a run, eat something light that is high in carbohydrates but low in fat, protein, and fiber
- Aim to finish eating 90 to 120 minutes before you start running
- Every runner is different, and it may take some time to work out the best routine
Don’t Push Your Pace
Hot and humid conditions are not the time to try to push your pace
Proper Form
Proper running form can help you become a more efficient runner
Don’t Overdress
Dress as if it’s 10 to 20 degrees warmer outside than it really is
Overview
Running may seem so simple, but by learning a few basics about the sport you can increase your enjoyment and make your training more effective.
Treadmill Running
An alternative to running outside
- Most treadmills allow runners to change their pace, incline, and resistance so they can simulate outdoor running and vary their workouts to prevent boredom
- The vast majority of people enter races not to win, but to set a personal goal and achieve it
A Word From Verywell
Running can be a great way to work out, get outside, or explore your own neighborhood
What is the Maximum Human Running Speed?
Some scientists believe humans may be capable of running at speeds of up to 40 miles per hour.
- Based on the pounds of force human muscle fibers can withstand before breaking, the world’s fastest humans might not be running as fast as they actually can.
How Fast Can the Average Human Run?
The average human running speed might surprise you.
- According to a massive RunRepeat study based on more than 34 million race results, the average running times are approximately 35 minutes for a 5K, 1 hour and two minutes for an 10K, 2 hours and 14 minutes for half-marathon, and 4 hours and 26 minutes for full marathon
- However, this data is only from race results and should be taken with a grain of salt since it is based on self-reported data and theoretical concepts from computer models
Track Running
Track events include shorter distance races such as the 50-yard dash, 100, 200, and 400-meter sprints, hurdles, and others.
- On a track, you don’t have to worry about cars, cyclists, or animals, and it’s easy to measure how far you’re running.
Ultramarathon
These grueling races often cover 50 miles or more (sometimes up to 100 miles) and many take place in challenging heat and on varied terrains. These events require serious training and sometimes necessitate the help of support staff on race day.
Stay Safe
Take measured steps to keep your body safe and free from injury
- Do a warm-up before you start running
- Follow running safety advice, such as going against traffic when running on roads
- Carry an ID when going out for a run so that you can be identified quickly in the unlikely event of an accident
Race Training
Once you’ve established your running program, you might become interested in participating in a running event.
- Running races are timed events where you usually wear a bib number and a timing chip.
- Fun runs are often charity runs or runs organized to celebrate a common cause. These runs encourage participation but not necessarily competition.
Types of Running
Most runners engage in one or more of the following types of running: road running, trail running, off-road running, and cross-country
- Road running is the most convenient and most common form of running. It is also the easiest to start a running program.
