How fast did i run

Develop and improve products. List of Partners vendors. Using a pace calculator can help you determine how long it will take you to walk or run a certain distance. Comparing this number over time can help you track your performance and see if your fitness efforts are paying off. You may also need to know your pace when registering for an event or race such as a 5K , 10K , half marathon , or marathon. You can use our pace and distance calculator or do the math yourself.

Your pace is expressed in minutes per mile or minutes per kilometer. This is the time it would take you to walk or run 1 mile or 1 kilometer. Race organizers use your pace to assign you to a start corral with others who will be racing at a similar pace. Note that many running races have a time limit equal to a minutes-per-mile pace. To calculate your pace, you will need to know the distance you have walked or run and the time it took you to do so. A pace may not be a round number of minutes, in which case you will need to convert fractions of a minute to seconds.

Multiply the fraction of a minute by For example, 0. Speed is the flip side of pace. It is the calculation of distance over time, expressed in miles per hour or kilometers per hour.

To calculate your speed, you will need to know the distance you walked or ran and the time it took you to do so. Or, if you have your pace, you can convert it to speed. Simply divide 60 by your pace. When you aren't using whole hours in the calculation, convert the number to minutes, then multiply the result by 60 minutes per hour to get miles per hour or kilometers per hour.

Below are some sample speed calculations:. You can use speed or pace to gauge the intensity of your exercise. For example, walking intensity-levels may look like this:. This has a lot to do with gravity. The difficulty increases with the amount of weight your legs are carrying. Strength and speed-endurance training is a key component of a running program. A strong body makes it easier to use correct body mechanics and improve endurance, both of which help to build speed.

Strong legs create more power while a strong upper body and core help you to maintain energy while using correct form. Do sports to stay active along with bodyweight exercises , weight training , and HIIT workouts. Include tempo runs, hill training, and sprints. While implementing all of these techniques at once may be extreme, you can certainly add a few to your routine every so often.

With the right approach, human beings have an amazing capacity to run quickly. Consider factors that will affect your running speed and make appropriate changes as you see necessary. Along with strength training, do high-intensity interval, hill, and tempo training. Always work within your limits and slowly build up the intensity of your workouts. Stop your running routine if you develop any pain or injuries. Running is a popular form of exercise linked with many health benefits, including weight loss.

This article explains how running helps you lose weight. Let's Run! Sign up for a running race near you. Got Your Calculated Pace? Are you sure you want to delete this family member? Find activities close to home. Activities near you will have this indicator. Within 2 Miles. Activities near you will have this indicator Within 2 Miles.

To save your home and search preferences Join Active or Sign In. To save your home and search preferences. Great merchants! Great products! Note that although lactate is also produced in aerobic conditions, it is used almost as quickly as it is formed at low levels of exercise, and only trace amounts leak into the bloodstream from the muscles.

Understanding aerobic exercise is particularly important when training for a long-distance activity such as a marathon. Determining a pace that can be maintained while using energy primarily derived through aerobic means, referred to as an "aerobic threshold pace," helps maintain a balance between fat and carbohydrate utilization.

This pace requires a relatively low level of intensity, and is usually maintainable for a few hours. Increasing aerobic threshold pace allows for a faster sustainable pace and is a large aspect of many marathon training programs. An anaerobic threshold pace is defined by some as the threshold at which glycogen, rather than oxygen, becomes the primary source of energy for the body. Note that while anaerobic training will result in a person becoming more fit overall, it is not necessarily ideal training for a marathon, since an anaerobic pace is not sustainable for long periods of time.

This is not to say that a person should not perform any anaerobic training, as training at or slightly above their anaerobic threshold the level of exercise intensity at which lactic acid builds up more quickly than it can be removed from the bloodstream can also be beneficial. Similarly to heart rate, the most accurate way to determine these thresholds is through testing within a lab setting. However, both aerobic and anaerobic thresholds can also be estimated using a number of different methods, some of which involve the use of a heart rate monitor.

According to a study, the most accurate way to determine anaerobic threshold outside of blood work in a lab is a minute time trial in which heart rate is monitored. In this time trial, a person must run at maximum effort, averaging their heart rate over the last 20 minutes of the run.