Running is a very important exercise that helps in keeping us physical fit and healthy. If you want to try running as an exercise, it is important to go for an outdoor running. This is the most effective and healthy type of exercise as it exposes you to varied terrains. Running has a lot of benefits to your health if done consistently. Have you ever thought of the simplest natural way to reduce your weight and become fit? Try running; it will give you amazing results.
Most people who go for outdoor running always time themselves. This is important because it helps you to know your pace and also helps you to observe when there is a need for improving on your speed. If you decide to go for an outdoor run, say a distance of one mile, you actually may have a desire to know how long it takes to complete the distance.
Average Time to Run a Mile
So how much time do you need to run a mile?
The time required to complete this distance varies depending on the speed and strength of the runner. Sometimes gender can also be a determining factor. Generally, in most cases, males run faster and have more strength than females. There is no specific amount of time agreed on scientifically to be taken to complete running a mile because the time depends on the specific runner.
Most anecdotal evidences have shown that for an average runner going at an average speed it takes an average time of ten minutes to run a mile. The time required may be shorter by about seven minutes depending on the runner’s age, gender and fitness level.
Elite Running Times vs Beginner Times
Some well fit people have managed to break a record of completing a mile in less than five minutes. This requires proper training and a greater level of fitness. The last publication of the world record is three minutes and forty-three seconds held by El Guerrouj Hicham. Most runners in practice may go at a slower pace to build endurance resulting in the completion of a mile in a time of between 12 and 15 minutes. Runners should be comfortable to complete a mile within 7 to 9 minutes.
Factors That Influence Running Speed
The following are some of the factors that influence the speed at which one completes a one-mile race. Although in some cases the speed of a person may be the one biologically inherited or may depend on the geographical area of practice. For example, individuals who practice in mountainous regions have more strength.
Age
Most runners will always reach their peak speed at an early childhood stage. Their fastest speed for a mile run should be at the ages of between 18 and 30. In most cases, even the elite runners usually experience their speed reducing with age.
Gender
Gender also affects the runner’s speed, and even in cases of equal levels of fitness, a female runner will always take the longer average time to complete a mile. This is why different race categories are always separated by gender and age to create a fair competition.
Distance Pacing
Speed also depends on the matter of choice. If for example, you are an average runner who is well fit and runs for only a mile, you may finish the race in only 7 minutes. But if you are running a marathon; the speed would always be decreased to 9 minutes per mile or even more. This is because the runner should conserve energy to complete the rest of the distance.
In a case of building endurance and distance, runners would train at varying speeds depending on their personally set goals, levels of fitness and environment.
Safety Measures for Running
In order to successfully complete a particular race, there are some things you have to consider for safety. The following are some of the safety measures to take while going for a race.
Proper Footwear
The running shoes should be those shoes with low heels and flexible soles. The shoes should be the ones that when you wear, they can easily bend and twist when running to avoid the struggling of feet and shines. They must also be the right fit for comfortability. They should fit you snugly but not too tight.
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The socks should also fit you snugly. Some socks are specially designed for runners. They are made of high-tech fibers which prevent blisters by keeping the foot condition dry.
Proper Clothes
Clothes you wear should be those that are comfortable and have a loose fitting to allow for maximum movement while running. Depending on the weather, sometimes you may need clothes that prevent cold while if it is sunny and hot, you will require lighter clothes to prevent overheating.
Dealing with Shin Splints
Sometimes you may feel shin splints when you start running. Here is the best way to avoid shin splints during your race or even practice. Do not over stride and ensure your shoes are soft and flexible. While running avoid rough places along the way and try to run on softer places.
Pro tip: The right running shoes can significantly reduce shin splints. Check out detailed shoe reviews and recommendations at shoeexpert.net to find the perfect pair for your running style.
Training and Exercises
Make sure you incorporate training and exercise to boost your speed and muscle strength. Do squats, bent overs and step ups to work on your flexibility and strength. This will help to improve your flexibility and even increase your speed.
Health Benefits of Running
When you run consistently as an exercise, you will experience several health benefits. Some even do running in order to lose weight are some other forms of fitness. The following are some of the benefits.
Strengthens Muscles
Running tones your leg, abdominal muscles and arm muscles as you pump them while running. This helps to increase your range of motion and shifts the pressure and weight from your muscles and joints. While this happens, the strength of your muscles increase.
Helps to Reduce High Blood Pressure
Running helps to lower the risk of getting high blood pressure by a greater percentage. Being that running is an aerobic type of activity; it helps to open up your veins and thereby reducing the high blood pressure.
Leads to Better Brain Performance
Being that running is an exercise, it helps to raise heartbeats hence increasing the flow of blood rich in oxygen to all of the body parts, the brain included. This therefore increases your brain performance.
Creates Positive Mood
Most of the runners have always attested that this is very true. Running will always make you feel positive and also boost your spirits. This will help to make you feel jovial if, for instance, you had a bad day.
Contributes to Strengthening Your Knees and Bones
Running helps to increase your bone mass. Several studies have shown that by running your knee bones become strong and healthy.
Conclusion
The time taken to complete this race usually varies, so if you happen to take a long time to run a mile, you should not be worried. This is because you will be able to take a shorter time if you do routine running. To complete a mile while running is a good exercise and this is the reason why it will make you experience greater health benefits. As you run, you should always consider the safety measures for you to make your race successful.
Remember: Having the right running gear, especially proper footwear, can make a significant difference in your mile time and overall running experience. For expert advice on choosing the best running shoes for your needs, visit shoeexpert.net.
