How fast you need to be able to run a mile at any age

New runners, hear: there is a dangerous trap awaiting you – the loop of scary injury.

Easy is easy to push too tightly, very quickly and end up damaged, looking at your fitness goals. And it’s not just beginners – even experienced athletes can fall into the habit of tracking old speeds as they grow old.

Experts say the key is starting small and resisting the request to sprinkle immediately from the gate. But what is the speed and distance to shoot?

Giuseppe Caronna, running coach at Life Time Sky in Manhattan, recommends setting your footage in a mile, but your pace will depend on factors such as gender, age, fitness level, and even those you had for breakfast.

“A 9-10-minute mile rhythm gains respect among recreational runners,” Caronna Post told. “Competitive runners target sub-7-minute miles, and elite athletes constantly reach sub-5-minute runs.”

What is a “good” speed considered? Faster than you can think of.

On average, Caronna said the time when it takes intermediate runners to finish a mile varies according to the age group.

• Age 20-30: Men on average 6:37, women 7:49.
• Age 30-40: Men on average 6:47, women 7:49.
• Age 40-50: Men on average 7:14, women 8:17.
• Age 50-60: Men on average 7:50, women 9:11.

If your head is rotating by seeing those times, thinking that there is no way those who are realistic, Neal Levy, tall coach at North Shore high school in Long Island, said they are – but not for people who go for random jogging several times a week.

“You have to be more than just a casual runner to reach those times, you have to train 4-5 days a week,” Levy told The Post.

He added that “no matter” what kind of form you are. “If you take 100 people and train 4-5 days a week, they would be able to do it.”

Jill Brown, a 57-year-old certified Health and Food Food, also thinks this rhythm is realistic-“for people who are already capable and are experienced runners”. Although she notes that people may need more ways if they develop hip and knee or arthritis injuries while aging.

Caronna, meanwhile, echoed Levy’s feelings. “If you can’t run a mile at a” good “speed, it just means you have to work in your cardiovascular gym and improve the overall level of physical activity,” he said.

If you just start, Caronna recommends alternating between running for two or three minutes and walking for a minute or two to recover. Do it for 15-30 minutes and build from there.

Other strategies to enhance your pace include perfecting your shape, adding hills to your running, and working in patience. It also suggests mixing in other types of exercises, such as swimming, cycling and strength training, in your training routine.

Mental strength is also essential. Caronna recommends staying concentrated, stirring properly and taking a day off for recovery.

Above all, “Listen to your body – there is always tomorrow,” Caronna said. “If you experience any pain, stiffness, pain or anything that can change your run, just stop. It’s not worth trying to be a hero when you can easily start again another day. “

The power of the pavement hit

Active staying is one of the best ways to increase your overall health, especially when you grow old. Running is widely regarded as one of the main cardio exercises you can do.

“Running enhances the cardiorespiring gym by working both the heart and the lungs. It strengthens the cardiac muscle by making the heart pump more efficiently and increases the capacity of the lungs, ”Caronna said.

“Over time, this results in a lower heart beat at rest and lowering blood pressure – the main indicators of better cardiovascular health.”

But the benefits do not stop here. Direction engages muscle groups throughout your body, improving strength, balance and durability, also reducing your risk of damage.

It can even increase the bone density and strengthen the joints – despite the myth running on the knees. In fact, Stanford University researchers no longer found rehearsals of dress and tears at runners’ joints compared to non-vary for a 21-year period.

Running can also help reduce the risk of your cancer. A large study among young people showed that regular aerobic exercise such as jogging can reduce the risk of nine types of cancer, including those affecting the stomach, prostate and lungs.

Want to fight the brain fog? Research suggests that regular running can help fight age -related cognitive decline and even remove neurodegeneous diseases. One study found that people who ran 15.3 miles a week had a 40% lower risk of dying from Alzheimer’s than non-vary.

Plus, running is a powerful strengthening of mental health. Reduces stress, relieves mood and relieves symptoms of depression and anxiety. It is also associated with better quality and duration of sleep.

And while you cannot overcome aging, experts agree that regular exercise can help delay the effects of the father’s time. A 2023 study found that running only 75 minutes a week can add 12 solid years to your life.