Many runners are curious about how their training stacks up against others, whether that means race results, workout habits, or total mileage. This doesn’t mean you should compare yourself to a highly trained athlete with years of experience and professional coaching. Instead, understanding where your average running distance fits within your age group can be a helpful way to set realistic goals and track progress. Looking at broader trends can offer motivation and perspective, especially if you’re aiming to gradually increase how far you run.
How Average Running Distances Compare Overall
To understand how runners measure up, data was collected from platforms such as MapMyRun, Strava, and Coros, along with race participation insights from Running USA. These sources provide a broad view of how far people typically run, taking into account differences in age groups and sex. When looking at averages and medians, the data helps smooth out extreme outliers, offering a clearer picture of what most runners actually log per run.
Typical Distance Per Run Across Platforms
Across all ages and sexes, the average distance per run varies by platform. MapMyRun users typically log between 1.9 and 4.5 miles per run, while Coros users average around 4.8 miles. Looking at median values, which better represent the middle of the data, Strava reports distances ranging from 3.2 to 3.7 miles. These numbers highlight how user demographics and training focus can influence reported mileage.
Average Running Distances by Age Group
A closer breakdown by age provides more detailed insight, including both per-run distance and weekly mileage. Each platform attracts slightly different types of runners, which is reflected in the data.
Goodbye to Old Licence Rules: Older Drivers Face New Renewal Requirements From February 2026
MapMyRun User Averages
MapMyRun describes its community as largely casual to moderate runners. Among female users, average distance per run increases steadily from the 20–29 age group at 2.9 miles to a peak of 3.7 miles in the 50–59 range, before tapering slightly in later years. Male users follow a similar pattern, starting at 3.2 miles in their 20s and peaking around 4.3 miles in their 50s.
Weekly mileage on MapMyRun also rises with age before leveling off. Female runners average from 5.4 miles per week in their 20s up to around 8.8 miles in their 60s. Male runners range from 6.0 miles in their 20s to just over 10 miles per week in their 50s and 60s.
Coros Running Data
Coros users tend to log higher mileage and often record marathon finish times between 4:19 and 4:50. Average distance per run increases gradually from 4.7 miles in the 20–29 age group to about 5.5 miles for runners aged 50 and above. Weekly mileage also climbs with age, ranging from 32.9 miles in the youngest group to 38.4 miles among runners over 50.
Strava Trends by Generation
According to Strava’s 2025 Year in Sport Trend Report, runners in Boulder, Colorado logged the longest average runs at 4.4 miles. When broken down by generation, Gen X runners recorded the highest median distance at 3.7 miles, followed closely by Boomers and Millennials at 3.5 miles. Gen Z runners reported a median distance of 3.2 miles.
Preferred Race Distances by Age
Data from Running USA shows clear patterns in race distance preferences across different age groups. Among runners aged 20 to 49, the half marathon is consistently the most popular choice. As runners move into their 50s and 60s, shorter distances like the 5K gain popularity, while marathon participation gradually declines. In the oldest age groups, the 5K becomes the clear favorite, reflecting changing priorities and physical considerations over time.
Smart Ways to Increase Your Mileage
For those starting from scratch, easing into running is essential. Before focusing on higher mileage or harder workouts, consistent training should be the main goal. Coach Holly Benner, cofounder of Metta Performance and a former professional triathlete, emphasizes that runners should feel happy, healthy, and motivated before increasing volume. Without physical and mental well-being, adding more miles can do more harm than good.
Once regular running becomes comfortable, Benner recommends following the 10 percent rule, increasing weekly mileage by about 10 percent at a time. For example, moving from 10 miles one week to 11 the next allows the body to adapt safely. More experienced runners who are already consistent and injury-free may increase by up to 15 percent. Beginners and seasoned runners will naturally follow different paths, with weekly mileage varying widely depending on experience and goals.
Another often overlooked factor is fueling. As mileage increases, so should energy intake. Focusing on nutrient-dense foods such as whole grains, fresh produce, protein, and healthy fats supports both performance and recovery, helping runners sustain higher training volumes safely.
