Running News Daily

Plus, how to pinpoint the pace that works for you. 

Getting started with a new walking or jogging routine can be exciting and a little nerve wracking. It’s only natural after a walk or two to wonder, “Am I doing this right? Am I walking fast enough? Should I be jogging or running, instead? How do I compare to other walkers and joggers? What even is the average walking speed?”

Before you get too caught up in the comparison game, remember that any walk or jog you do is better than doing nothing at all. In fact, increasing your daily step count (regardless of pace) can help improve overall health and reduce the risk of chronic diseases like heart disease, diabetes, and even some cancers. So you’re doing your body good no matter your speed or intensity. 

That said, knowing how to gauge your progress and make improvements to your walking and jogging speed over time can lead to more advantages. So here’s what you need to know about the average walking speed and jogging speed, as well as when and how to change up your own pace. 

The average walking speed and jogging speed in the United States

First and foremost, it’s important to recognize that “average walking speed” and “average jogging speed” are just that—the average. That means some people go faster, and others slower. So when you’re just starting out, it’s important to pay attention to how you’re feeling on your walk or jog, rather than getting caught up in what you should be doing based on averages.

Also, it’s important to note that averages are different for males and females, and that average walking speed and jogging speeds tend to slow with age. In other words, a 20-year-old man is likely to walk faster than a 60-year-old, and may walk faster than his 20-year-old female counterpart, as well. 

What the research says about average walking speed

In a 2011 study published in PLOS ONE, researchers used accelerometer data to measure the walking speed of participants in their day-to-day life. The results found that participants walked between 2.3 and 4.6 miles per hour, with a median walking speed of about 2.8 miles per hour. Of course, this is just a single study, and it measured walking in everyday life, which could vary from ambling slowly from the couch to the refrigerator to speed walking to an elevator to catch it before the door closes. 

A systematic review and meta-analysis published in 2021 in the journal Sports Medicine, researchers looked at outdoor walking speeds across 35 different studies. Based on the results, researchers broke the average speeds down into categories of slow, usual, medium, and fast, with results averaging 1.8, 2.9, 3.3, and 3.8 miles per hour, respectively. 

So if you’re using national averages to assess how fast you should aim to walk while exercising, anything from about 2 to 4 miles per hour is a good goal, depending on your fitness level and age. 

What the research says about average jogging speeds

When it comes to jogging, judging averages is a little trickier simply based on the idea of “what are we averaging?” Most people don’t just jog around in daily life, unless they’re trying to run to catch a plane, stop their child from running into the street, or the like. So the information available is largely gathered from compilations of data found on fitness and running apps. This means it’s from people who are jogging (or walking or running) for distance on a regular basis, biasing the sample size toward those who are more consistently training for distance running, rather than an average that includes all possible demographics (like perhaps the less-competitive newbies). 

This is further confused by the fact that “jogging” and “running” are technically two different things. Jogging is typically considered speeds between 4 to 6 miles per hour (a 10- to 15-minute mile), while running is considered anything faster than 6 miles per hour (a 10-minute-per-mile pace). 

That said, based on stats released by Strava in 2017, the average speed to complete a mile was 9:48—that’s slightly more than a 6-mile-per-hour pace, which technically crosses over into the “running” category of speeds. In other words, this implies the data gathered skews more toward runners than joggers, further highlighting that it’s hard to pinpoint an “average” speed when it comes to lower-intensity jogging because it’s hard to find a good data set. 

The 2021 Strava report points to a similar average pace, based on the average run length and distance. So if you’re just getting into jogging, aiming for any speed between 4 to 6 miles per hour is a good bet. And if you gradually want to work your way into running at faster speeds, know the average pace tends to hover just above 6 miles per hour. 

How to find your ideal walk or jog speed

Averages mean very little when you, an individual, are starting a walking or jogging routine. It’s most important to find a pace that works for you, rather than to worry about what is or isn’t the “average.” And finding a good speed takes a little trial and error. 

Here’s how to help you find what works for you:

The “Halfway Test”

“My personal favorite tip for finding your perfect pace is the ‘halfway test,’” says Erin Beck, C.P.T., director of training and experience for STRIDE Fitness. “The first half of your walk should feel like, ‘Hey, I got this. I could keep this up for a while.’ Once you hit halfway (either of the time you’ve set aside for your walk, or your halfway distance), you should start to feel like, ‘Uh-oh, I may not have this. I’m going to need a break pretty soon!’”

This is essentially a reminder not to start out too fast and furious—it’s okay to pick a doable pace, as long as you do a mid-point check-in. “If you’re starting to feel tired halfway through, try to hold your speed for the second half. Or, if your heart rate is still fairly calm and you think you can increase your speed, go for it,” Beck says. 

If the “halfway test” feels a little nebulous to you, it’s not the only way to self-monitor your speed. In fact, there are a couple other good ways to do so, whether you’re walking or jogging. 

The “Talk Test”

“With my clients, I like to use a cue I call ‘conversational pace,’” says Heather Hart, RRCA-certified running coach and co-founder of Hart Strength & Endurance. “I tell them to imagine they’re running with a friend they haven’t seen in a long time, and they’re catching up with a conversation. They should be running (or walking) at an effort where they can speak in short sentences, without feeling winded or out of breath.” 

This is a particularly helpful way to gauge your intensity if you are, in fact, walking or jogging with a buddy. Without having to clock your speeds or pay attention to distances or times, you can determine whether you’re maintaining a reasonable pace. 

Rate of Perceived Exertion (RPE)

To determine a good walking or jogging speed for you, Hart also suggests considering your personal rate of perceived exertion, or RPE. This is a sliding scale of exertion based from 1 to10. “One is fast asleep in bed. Three is a super fast walk to try and get to your gate on time at the airport (but there’s no need to run). Seven is ‘this is a pretty hard run, but I can keep going for a little longer.’ Ten is running for your life from a bear,” explains Hart. That basically means your “sweet spot” for a walk or jog should range from a 3 to 6, and if you’re jogging, specifically, “a good easy pace to build endurance is usually around a 4 to 5,” says Hart. 

Increasing your average walking or jogging speed—the right way

Maybe you want to walk faster, or maybe you want to gradually move from a walking workout to a jogging routine—either way, there are two factors that play a role. This includes when you should increase your speed, and how you should go about doing it. 

When to increase your walking or jogging speed

One of the best ways to end up injured is to start doing too much, too soon when it comes to your workout. Increasing your speed, distance, or even the number of workouts you’re doing each week before your body is ready for it won’t do you any long-term favors. 

“I prefer to have my new clients build up to the point where they’re comfortable with three to four workouts a week, for around six to eight weeks, before incorporating speedwork,” says Hart. And while she’s referring specifically to jogging or running clients, she emphasizes that the same parameters apply to walkers. “This allows the client time to begin making the physical adaptations necessary before adding the increased stress of speed. It also gives them time to work on fine-tuning other aspects, such as finding the right shoes, becoming familiar with pacing and effort, and feeling comfortable with form.” 

If, after six to eight weeks of consistent walking or jogging workouts, you’re starting to feel like your workouts are getting easier, and you’re getting better at gauging your effort, you might want to consider adding some speed sessions to your weekly schedule to help bump up your personal average pace. 

How to safely increase your walking or jogging speed

Once you’ve determined you’re ready for speed work, embrace the mantra, “slow and steady.” 

“When clients are ready to start speedwork, we start small,” emphasizes Hart. How she does that: “One speed workout per week that includes a sufficient warmup and focuses on shorter, faster intervals. This workout does not have to be long or taxing.” 

It’s important to remember “speedwork” and “faster intervals” are all relative to your starting point. “For beginners, it’s a great idea to just start by incrementally increasing the amount of time you set out to jog (or walk faster) versus your standard pace. The faster intervals should still be at a fairly easy pace. When you start to feel winded, it’s a good idea to switch back to your original speed, until you feel ready to speed up again,” says Serena Marie Hunt, RD and RRCA-certified running coach. 

If you need a little more guidance on how to go about implementing intervals, Hunt suggests a loose form of Fartlek training. “Fartlek runs (or walks) can be done by simply choosing a point in the distance and speeding up to reach it. You should feel tired but not totally exhausted when you complete your interval,” she says. You repeat that push to a tree, car, or other landmark a few times throughout your workout, allowing recovery intervals in between, before you wrap it up. 

The benefit of adding “bursts” of speed to your walks or jogs

Keep in mind: More speed isn’t necessarily better, and small, consistent changes will really pay off, both for your performance, and your health. In fact, even if you’re having a hard time meeting walking goals related to distance or time (like 10,000 steps per day, or 30 minutes of activity per day), implementing occasional bursts of increased walking speed may carry many of the same health benefits, according to a study published in the journal JAMA Internal Medicine and another in JAMA Neurology. 

The first study focused on daily step count and walking intensity and the associated risk of incidence of cardiovascular disease and cancer, as well as mortality from these conditions and all-cause mortality; the latter focused on daily step count and walking intensity and its association with incident of dementia. Both examined UK Biobank data, which involves more than 78,000 individuals.

“Walking pace is tied closely with intensity, and this is tied to heart rate. Walking at a faster pace will lead to an increase in intensity. For adults who may not be very active, increasing walking intensity (pace) for short periods during the day can improve aerobic capacity,” explains Matthew Ahmadi, postdoctoral research fellow at The University of Sydney’s School of Health Sciences and an author on both JAMA studies. 

Ahmadi says the goal should be to walk a little faster than your comfortable walking speed. “This can improve your overall cardiovascular health which will lower your risk for cardiovascular disease, [it will] help maintain brain health by lowering the risk for vascular dementia, and [it will] improve body inflammation and immune responses, which can lower the risk for cancers,” he explains.

In other words, a little bit of effort, and a slow and steady approach to your walking or jogging program, can go a long way. 

The bottom line on average walking speed and jogging speed

While knowing the general population’s average walking and jogging speeds can help motivate you to move more, it’s smart to focus on your own average pace and consider working to improve upon that pace. The key, though, is gradually getting faster. 

“One of the biggest mistakes I see new exercisers making is making all of their workouts too difficult. It’s incredibly important to include recovery and ‘easy’ days, so that in turn, you can make your harder workouts hard enough. The recovery aspect of training is equally as important. Those who make the most progress are those who truly learn the discipline to go easy when they need to,” Hart says. 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.