New runners, listen up: There’s a dangerous trap waiting for you — the dreaded injury loop.
It’s easy to push too hard, too fast, and end up injured, watching your fitness goals slip away. And it’s not just beginners — even seasoned athletes can fall into the habit of chasing old speeds as they age.
Experts say the key is starting small and resisting the urge to sprint right out of the gate. But what’s the right speed and distance to shoot for?
Giuseppe Caronna, running coach at Life Time Sky in Manhattan, recommends setting your sights on a mile, but your pace will depend on factors like gender, age, fitness level, and even what you had for breakfast.
“A 9-10-minute mile pace earns respect among recreational runners,” Caronna told The Post. “Competitive runners aim for sub-7-minute miles, and elite athletes consistently achieve sub-5-minute mile runs.”
What’s considered a “good” speed? Faster than you may think.
On average, Caronna said the time it takes intermediate runners to complete a mile varies by age group.
- Ages 20-30: Men average 6:37, women 7:49.
- Ages 30-40: Men average 6:47, women 7:49.
- Ages 40-50: Men average 7:14, women 8:17.
- Ages 50-60: Men average 7:50, women 9:11.
If your head is spinning looking at those times, thinking there’s no way they’re realistic, Neal Levy, longtime track coach at North Shore High School on Long Island, said they are — but not for people who go for the occasional jog a couple times a week.
“You have to be more than just a casual runner to achieve those times, you have to basically train 4-5 days a week,” Levy told The Post.
He added that it “doesn’t matter” what kind of shape you’re in. “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 master health fitness and nutrition coach, also thinks this pace is realistic — “for people who are already fit and are experienced runners.” Though she notes that people may need more leeway if they develop hip and knee injuries or arthritis as they age.
Caronna, meanwhile, echoed Levy’s sentiments. “If you can’t run a mile at a ‘good’ speed, it just means you have to work on your cardiovascular fitness and improve overall physical activity level,” he said.
If you’re just starting out, Caronna recommends alternating between running for two or three minutes and walking for a minute or two to recover. Do that for 15 to 30 minutes, and build from there.
Other strategies to boost your pace include perfecting your form, adding hills to your runs and working on endurance. He also suggests mixing in other types of exercise, such as swimming, cycling and strength training, into your workout routine.
Mental strength is key, too. Caronna recommends staying focused, fueling up properly and taking rest days for recovery.
Above all, “listen to your body — there’s always tomorrow,” Caronna said. “If you experience any pain, stiffness, soreness or anything that can alter your run, just stop. It’s not worth trying to be a hero when you can easily just start back up another day.”
The power of the hitting the pavement
Staying active is one of the best ways to boost your overall health, especially as you age. Running is widely regarded as one of the top cardio exercises you can do.
“Running enhances cardiorespiratory fitness by working both the heart and lungs. It strengthens cardiac muscles by making the heart pump more efficiently and increases lung capacity,” Caronna said.
“Over time, this results in a lower resting heart rate and reduced blood pressure — key indicators of better cardiovascular health.”
But the benefits don’t stop there. Running engages muscle groups across your body, improving strength, balance and endurance, while also reducing your risk of injury.
It can even increase bone density and strengthen joints — despite the myth that running wrecks your knees. In fact, Stanford University researchers found no more evidence of wear and tear on the joints of runners compared to nonrunners over a 21-year period.
Running might also help lower your cancer risk. A major study in young men showed that regular aerobic exercise like running can lower the risk of nine types of cancer, including those affecting the stomach, prostate and lungs.
Want to fight brain fog? Research suggests that regular running can help combat age-related cognitive decline and even stave off neurodegenerative diseases. One study found that people who ran 15.3 miles a week had a 40% lower risk of dying from Alzheimer’s than nonrunners.
Plus, running is a powerful mental health booster. It reduces stress, lifts your mood, and eases symptoms of depression and anxiety. It’s also linked to better sleep quality and duration.
And while you can’t outrun aging, experts agree that regular exercise can help delay the effects of Father Time. A 2023 study found that running just 75 minutes a week can add a solid 12 years to your life.
