Running Statistics You Need to Know

So if you’re one of those people lacing up their running shoes for a jog around the block (or are simply curious about those who are), here are some essential running stats you should know to keep you motivated and safe next time you’re pounding the pavement.

Running Health Statistics

It’s probably no surprise that running has some great health benefits. Even just a little bit of running each week makes a difference.

• Running 5 to 10 minutes each day is associated with a reduced risk of early death from all causes and cardiovascular disease.

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• Even people who ran fewer than 50 minutes a week were less likely to die from heart disease compared with people who didn’t run at all.

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• For a 155-pound (lb) person, running at a 12-minute-per-mile pace burns about 298 calories in 30 minutes.

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• Running at a pace of 8 minutes per mile burns about 465 calories in 30 minutes.

Running Statistics in the United States

• The average price of a 5K was $28.22.
• The average price of a 10K was $36.24.
• The average price of a half-marathon was $64.35.
• The average price of a marathon was $92.45.

Marathon finish times by state:

• Massachusetts has the fastest average marathon finish time at 4 hours and 4 minutes.

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• Washington has the second-fastest average time at 4 hours, 18 minutes and 9 seconds.
• Indiana has the third-fastest average time at 4 hours, 18 minutes and 57 seconds.

Global Running Statistics

• About 0.5 percent of Ireland’s population (about 24,500 people) run races, which is the highest proportion of race runners in the world, according to the International Institute for Running Medicine (IIRM).
• About 0.2 percent of the Netherlands’s population (about 34,600 people) races.
• About 0.2 percent of the United Kingdom’s population (about 133,300 people) races.
• Only about 0.1 percent of the U.S. population (about 328,200 people) races.
• The United States, the Philippines, and South Africa have the highest proportions of 5K runners, compared with other distances, according to the IIRM.
• Norway and Denmark have the biggest proportions of 10K runners in the world, compared with other distances, according to the IIRM.
• France and the Czech Republic have the highest proportions of half-marathon runners in the world, compared with other distances, according to the IIRM.
• Switzerland has the fastest marathon runners in the world, with an average finish time of 3 hours and 50 minutes.

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• The Philippines is home to the slowest marathon runners in the world, with an average finish time of 5 hours and 25 minutes.
• The fastest ultramarathon racers hail from South Africa, and they average 10 minutes and 36 seconds per mile.

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• Finland has the greatest proportion of female trail runners in the world, at 43 percent.

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Running Statistics by Race Distance

Because the 5K (3.1 miles) is one of the shortest race distances, it’s a great choice for beginners and seasoned athletes alike. So it’s no surprise this distance remains the most popular road race in the United States, according to the IIRM. However, the half-marathon (13.1 miles) is pretty close behind.

5K Race Statistics

• The most popular road race in the United States is the 5K, with more than 8.9 million registrants in 2022.

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• Annual 5K participation decreased by 13 percent from 2017 to 2019, despite being the most popular race, according to the IIRM.
• The average 5K time for women around the world is 40 minutes.
• The average 5K time for men around the world is 34 minutes.
• To place among the top 1 percent of 5K runners in the United States, you would have to finish faster than 18 minutes and 24 seconds.

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• To place among the top 10 percent of 5K runners in the United States, you would need to finish faster than 24 minutes.
• Out of all race distances, 5K runners around the world have the slowest average pace per mile, or mile split, because this is the most common beginner-level race, according to the IIRM.

• The average men’s 5K pace has slowed by 15.9 percent since 2009.
• The average women’s 5K pace has slowed by 10 percent since 2009.

10K Race Statistics

• There were about 1.8 million global participants in 10K (6.2 miles) races in 2019.
• The average 10K time for women worldwide is 1 hour and 14 minutes.
• The average 10K time for men around the world is 1 hour.
• To place among the top 1 percent of 10K runners in the United States, you would have to finish faster than 36 minutes and 37 seconds.
• To place among the top 10 percent of 10K runners in the United States, you would need to finish faster than 47 minutes and 17 seconds.

Half-Marathon Race Statistics

• Globally, there were about 2.1 million half-marathon participants in 2019, according to the IIRM.
• The average half-marathon time for women around the world is 2 hours and 15 minutes.
• The average half-marathon time for men around the world is 1 hour and 48 minutes.
• To place among the top 1 percent of half-marathon runners in the United States, you would have to finish faster than 1 hour and 10 minutes.
• To place among the top 10 percent of half-marathon runners, you would need to finish faster than 1 hour and 31 minutes.

Marathon Race Statistics

• There were about 1.1 million marathon (26.2 miles) participants globally in 2019.
• Less than 1 percent of the population in the United States has completed a marathon.

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• The average marathon time for women worldwide is 4 hours and 45 minutes.
• The average marathon time for men worldwide is 4 hours and 30 minutes.
• To place among the top 1 percent of marathon runners in the United States, you would have to finish faster than 2 hours and 49 minutes, according to RunRepeat.
• To place among the top 10 percent of marathon runners in the United States, you would need to finish faster than 3 hours and 24 minutes.

Top Marathons in the World

• Big Sur Marathon: 4:40:43
• Los Angeles Marathon: 5:20:10
• Baystate Marathon: 3:58:51
• Eugene Marathon: 4:02:04
• Kauai Marathon: 5:23:39
• Berlin Marathon: 4:11:30
• Banff Marathon: 4:48:47
• California International Marathon: 4:05:55
• Medoc Marathon: 6:14:00

Ultramarathon Race Statistics

Ultramarathon races cover distances beyond 26.2 miles, such as 50 and 100 miles.

• Ultramarathon running has increased in popularity by about 345 percent over the past 10 years.
• On average, 23 percent of ultra runners are women, compared with 14 percent 23 years ago.
• Women are actually 0.6 percent faster than men in races longer than 195 miles. For all other distances, men are faster than women.
• Across age groups, most ultra runners run at a pace of about 14 minutes and 40 seconds per mile.

Running Statistics by Age

Running is a great activity for all ages and fitness levels, but younger doesn’t necessarily mean faster. Generally, runners between the ages of 30 to 50 years old are the fastest on the road, according to the IIRM.

• The average age for 5K runners is 40.
• The average age for 10K runners is 39.
• The average age for half-marathon runners is 39.
• The average age for marathon runners is 40.

Consistently, runners over the age of 70 have the slowest reported finish times across race distances.

Peak performance and age:

• The fastest marathon finishers are within the 30- to 50-year-old age bracket.
• Half-marathon runners perform their best when they are between 35 and 39 years old.

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• Generally, women achieved their best half-marathon performance at an earlier age than men.
• Peak marathon performance among women occurs at the age of 32, whereas for men peak marathon performance occurs at the age of 34.

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• For 50K (31-mile) ultramarathon races, peak performance for women happens around 40, whereas for men peak ultramarathon time is generally seen at the age of 39.

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• Between 18 and 29: 17.8 percent
• Between 30 and 39: 23.3 percent
• Between 40 and 49: 20.1 percent
• Between 50 and 59: 13.6 percent
• Between 60 and 69: 5.8 percent
• Over 70: 1.5 percent

Running Statistics by Sex

• In 2018 — for the first time in history — women outnumbered men in races, with 50.24 percent of runners identifying as female.

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   That’s up from less than 20 percent in 1986.
• Both men and women (which is how this report categorized gender) run their fastest during half-marathon races, according to the IIRM.
• The average 5K pace is 7 minutes and 4 seconds per kilometer for men and 8 minutes and 18 seconds for women.
• The average 10K pace is 5 minutes and 51 seconds per kilometer for men and 6 minutes and 58 seconds for women.
• The average half-marathon pace is 5 minutes and 40 seconds per kilometer for men and 6 minutes and 22 seconds for women.
• The average marathon pace is 6 minutes and 43 seconds per kilometer for men and 7 minutes and 26 seconds for women.
• Generally, women tend to start and stop racing earlier in life. The median age of female runners is about 36, according to the IIRM.
• Male race participation usually peaks around 40 years old.
• Nearly 60 percent of 5K participants are women.
• Iceland has the highest percentage of female racers in the world.
• The United States has the second-highest, at 58 percent.
• About 75 percent of female runners run or jog for 4 or more hours each week.
• About 79 percent of male runners run or jog for 4 or more hours each week.
• About 54 percent of female runners have completed at least one marathon.
• About 68 percent of male runners have completed at least one marathon.

Running Groups That Promote Diversity

Information on running demographics around race and ethnicity is limited. These organizations are working to make the sport more inclusive:

• Running Industry Diversity Coalition
• Black Roses NYC
• Black Girls Run Foundation
• Black Trail Runners
• Fly Girl Collective

Running Injury Statistics

• Despite new shoe technology, the frequency of running injuries hasn’t seen a significant shift over the past 40 years.

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• The majority of running-related injuries occur in knees.

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• Women tend to suffer more running-related knee injuries than men.

• Plantar fasciitis
• Runner’s knee
• Iliotibial band (ITB) syndrome
• Achilles tendinitis
• Shin splints
• Stress fractures

The Takeaway

• Running is a great way to get fit and stay active — no gym membership needed.
• The health benefits of running include a reduced risk of early death from all causes and cardiovascular disease.
• About 15 percent of the U.S. population participates in some form of running or jogging. Consider joining them today for a great way to stay fit.