is a 9 minute mile good for a woman

Racing can lead to injury if you haven’t been running regularly. How often do you resist signing up for a race because you don't want to finish close to the back of the pack or think your body could never make it that far? Beginner runners might be unsure of how to track progress, especially if gains are small at the beginning. According to Professor Pearson's tables, a woman of 40 falls into the 50th percentile of runners in her age group if she maintains a 1-mile pace of 9 minutes. The exercise you do in your 40s is highly relevant to your heart disease risk in your And staying active -- which only 20 to 30 percent of all adults do, according to a 2004 "British Journal of Sports Medicine" article -- can increase your lifespan by up to two years and decrease mortality up to 25 percent. It takes more energy to run a bigger engine -- which is why the more you weigh, the more energy you use. Everything you need to know to get started with this high-fat, low-carb diet. From the study data, Dr. Berry calculated that a man in his 50s who can run a mile in 8 minutes or less, or a woman who can do it in 9 minutes or less, shows a high level of fitness. Elite marathon runners average a mile in around 4 to 5 minutes. Reviewed by: Aubrey Bailey, P.T., D.P.T, C.H.T. It should not be “When you try to boil down fitness, what does fitness mean?” said Dr. Jarett D. Berry, assistant professor of internal medicine and cardiology at Southwestern Medical School and a co-author of both papers. You'll also burn 11 calories or more per minute, depending on your size. could be translated to average mile times, offering a simple formula for doctors and individuals to rate their fitness level at midlife and predict long-term heart risk. to go out and run a mile as fast as he can.”. Age grading gives older adults a more level playing field in races. Using the mileage rate to track progress isn’t a bad idea since it can help you measure your increased speed over time. If a 10-minute mile seems out of reach, start with a 12-minute mile and then work downward. The average mile time for individuals who begin a running program differs. Shape may receive compensation when you click through and purchase from links contained on A 9-minute mile for a man and 10:30 for a woman are signs of moderate fitness; men who can’t run better than a 10-minute mile, and women slower than 12 … Women run around 10 percent slower than men, on average, due to lower testosterone levels and less muscle mass, according to a 2008 "Time" article. After using this for many months in an indoor pool, 2-3 times a week, thought it might be useful to update my experience. “If you’re physically inactive, if you sit 18 hours a day, if you get exhausted walking up a flight of stairs. There’s an App for That. Terms of Use The larger issue, he said, Perkins also has extensive experience working in home health with medically fragile pediatric patients. boil this down into practical implications, it’s the speed at which you can run. “The principal finding of these studies is that your fitness level when you’re young is highly predictive of heart disease risk 30 to 40 years later,” he said. Your mileage rate is more of an average; for example, if you run 3 miles in 24 minutes, the rate is eight minutes per mile. Women in their 50s who run the mile in 10 minutes or less are considered to have "good" fitness levels. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Get Well's Running email for practical tips, expert advice, exclusive content and a bit of motivation delivered to your inbox every week to help you on your running journey. , Can You Safely Lose Weight While Breast-Feeding? The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. diagnosis or treatment. And both women and men run more slowly as they get older. Active Adults”. A 10-minute mile is also good for beginners; the goal is to complete 3 miles in 30 minutes. Every mile and every minute count. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. But he agreed that exercise experts needed to come up with a better way to communicate exactly what fitness represents. Copyright © There is no definition for what a good beginner mile running rate. this link is to an external site that may or may not meet accessibility guidelines. If you are not looking to qualify for Boston, you may just want to find a … Six minutes is pretty decent, depending on your age. Adopting running as a new hobby can have important benefits, including increased cardiovascular health and the potential to drop unwanted weight. If a 10-minute mile seems out of reach, start with a 12-minute mile and then work downward. In 2016, the average American woman using the Strava app ran 4.6 miles per workout with an average pace of 9:55 minutes per mile. Dr. Berry agreed that mile-time benchmarks might not be good indicators for every individual, given that some highly fit people have physical limitations that prevent them from running fast. What Is the Average Time for a 10K Run for a Beginner? That's right-if you're running 10-minute miles and never cross the 5-mile mark, you're right in there with basically every other female runner in the country. The U.S. Army has devised standards for runners based on age and experience. in the original study. A 9 minute mile would put you in the top 3rd...and a 10 minute mile would put you at about the middle of the pack in terms of RUNNERS (if you count walkers, much higher, of course). “What is fitness? Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Women ages 40 to 60 years old must run a 26.2-mile distance in three hours forty-five minutes to four and a half hours to qualify for the Boston Marathon. A registered nurse with more than 25 years of experience in oncology, labor/delivery, neonatal intensive care, infertility and ophthalmology, Sharon Perkins has also coauthored and edited numerous health books for the Wiley "Dummies" series. Yeah, thought so. Dr. Timothy Church, a professor at the Pennington Biomedical Research Center in Baton Rouge, La., said more research was needed to validate the notion that a person’s mile time correlates with the risk categories Men who complete a mile in less than seven minutes and women who complete a mile in less than 8 minutes, 31 seconds, are considered the most fit. Our team periodically reviews articles in order to ensure content quality. Over all, the research showed that Age-Graded Women's Paces. Read more: How Fast Should You Run a Mile? The Training Time to Progress From a 5K to a 10K, Mayo Clinic: "How Fit Are You? is that most people don’t have a clear sense of where they fall on the fitness spectrum, and don’t appreciate the risks that poor fitness poses for overall health. I don't know how long you've been running, but if you are running 10 minute miles - especially if you can keep that pace over a 10K, you are doing pretty well. Try to reach between 20 and 30 minutes of running, three to five times a week, to accrue the positive benefits associated with this fitness activity. Beginners can create their mile benchmark by running a committed but not overzealous mile. A version of this article appeared on page D5 of the Science Times on Tuesday May 24, 2011. You'll also burn 11 calories or more per minute, depending on your size. Coming soon. Andrea Boldt has been in the fitness industry for more than 20 years. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Your health questions answered by Times journalists and experts. Which Type of Exercise Is Best for the Brain? Other factors, such as your general health, age, chronic conditions such as arthritis, the distance you're running and your degree of fitness can also impact your pace. Use of this web site constitutes acceptance of the LIVESTRONG.COM ), The Secret Science of Solving Crossword Puzzles, Racist Phrases to Remove From Your Mental Lexicon. Your running pace -- the number of minutes it takes you to run 1 mile -- can change as you get older. Leaf Group Ltd. “You know whether you’re in the unfit category,” he said. Between the ages of 10 and 14, the average girls' mile time improves from 11 minutes and 22 seconds to 10 minutes and 6 seconds. Even so, Dr. Church noted that most of the health benefits of exercise come with moving from low fitness to moderate fitness, and the challenge is finding a way to communicate with and motivate people in the low-fitness The average mile time, or 50th percentile for girls depends on the age of the female, but varies between 10 and 11 minutes. advertisements are served by third party advertising companies. “I’m nervous about people testing fitness on their own,” he said. may earn compensation through affiliate links in this story. Don't beat yourself up if you can't meet the average running pace for your age.

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