The answer to this question depends on many factors, such as your age, gender, fitness levels, and even the weather and running terrain. The first mile of a run is often the most difficult, but if you push through the initial discomfort, you will be rewarded.
On average, it takes about 12 minutes to run a mile. This means that it would take approximately 36 minutes to run 3 miles. However, keep in mind that this is just an estimate – your actual time may be faster or slower depending on the aforementioned factors.
Factors Affecting Running Speed
Age and Gender
One of the biggest factors in how fast you can run a mile is your age and gender. Generally speaking, younger people and men will be able to run faster than older people and women. This is because they have more muscle mass and less body fat.
However, there are always exceptions to every rule. Some older people are very fit and some women are naturally gifted runners.
Fitness Levels
Of course, another huge factor in how fast you can run is your overall fitness level. If you lead a sedentary lifestyle with little or no exercise, it will obviously take longer for you to build up your endurance and speed compared to someone who already exercises regularly.
Start slowly by working up to running 3 days per week for 30 minutes at a time before increasing your mileage or pace.
Weather Conditions
The weather can also impact how fast you can run a mile. Running in hot weather will make you sweat more and tire out quicker than running in cooler conditions.
If possible, try to avoid running during the hottest part of the day (usually late morning until early evening). And make sure to stay hydrated by drinking plenty of water before, during, and after your runs!
Running Terrain
Your choice of running terrain can also affect your pace. Running on flat surfaces like roads or sidewalks is easier on your body than rougher surfaces like trails or hills.
If you’re just starting out, stick to flat surfaces until you build up more mileage under your belt. Once you’re feeling confident with distance running, then challenge yourself by adding some hilly runs or trail runs into your training schedule.
Not only will this make you stronger physically, but it will also help improve mental toughness.
So how long does it take to run 3 miles?
The average person can expect to finish a 3-mile run in around 30 minutes. However, this will vary depending on a person’s individual fitness level.
A person who is just starting out may take closer to 40 minutes to complete a 3-mile run, while a person who is already in good shape may be able to finish in as little as 25 minutes.
There are a number of factors that can affect how long it takes to run 3 miles, including a person’s age, weight, and running experience.
The table below is a rough guide on how fast it would take to run 3 miles according to your age and gender.
| Age | Men (minutes) | Women (minutes) |
|---|---|---|
| 16–19 | 28:42 | 36:27 |
| 20–24 | 28:30 | 35:12 |
| 25–29 | 30:09 | 35:06 |
| 30–34 | 30:27 | 37:27 |
| 35–39 | 32:39 | 36:09 |
| 40–44 | 31:24 | 37:12 |
| 45–49 | 32:09 | 38:03 |
| 50–54 | 33:24 | 40:00 |
| 55–59 | 36:24 | 43:51 |
| 60–64 | 39:15 | 44:21 |
| 65–99 | 41:36 | 48:36 |
Benefits of running
Cardiovascular fitness
Regular running can help to improve your cardiovascular fitness. This improved fitness will help your heart to pump blood more efficiently around your body.
Additionally, running can help to lower your resting heart rate and improve your VO2 max (the amount of oxygen your body can consume during exercise).
Joint health
Running can also help to improve your joint health. This is because running helps to lubricate your joints and tendons and can help to strengthen the muscles and ligaments around your joints. This can help to reduce the risk of developing joint problems in the future.
Increased bone density
Running can also help to increase your bone density. This increased density will help to reduce your risk of developing osteoporosis (a condition where the bones become weak and fragile).
Running can help to improve your balance and coordination, which can help to prevent falls and fractures.
Increased muscle mass
Regular running can also help to increase your muscle mass. This increased muscle mass will help to improve your metabolism and burn more calories. Additionally, running can help to tone your muscles and improve your strength.
Improved mental health
In addition to the physical benefits, running can also help to improve your mental health. This is because running can help to reduce stress and anxiety levels this in turn will help to improve your mood and self-esteem.
Conclusion
If you are a beginner, it may seem like an impossible challenge at first, but you should keep in mind that running is something that can be learned over time and with practice.
The best way for beginners to start running is by setting a manageable exercise goal and gradually working up to longer distances. Eventually, your body will become accustomed to the routine and you should see a considerable improvement in your ability to run as well as your endurance levels.
So set a realistic running goal for yourself and learn from each run by asking yourself questions like: “Am I breathing too hard?” or “How did my heart rate change throughout the run?”. This way, you’ll be able to train smart and put those short-term running goals into long-term perspective.
