Did you know that as a female, my optimal running pace is 9-minute miles? And the optimal pace for a male is 7-minute miles?
Well, that’s according to a study I saw recently.
For the study, nine participants ran on a treadmill at six different speeds. Researchers measured each participant’s metabolic rate at every speed, using a device that provided a breath-by-breath analysis of oxygen consumed and carbon dioxide produced. Participants ran at all six speeds on five different days during a three-week period.
The optimal speed for women was typically slower than for men. The women averaged an optimal speed of 6.5 miles per hour (about a 9-minute mile), and males averaged an optimal speed of about 8.3 miles per hour (about a 7-minute mile). Researchers said the difference likely had to do with height and weight — the men were typically taller with longer legs — than with other gender differences.
No fair… I want to run 7-minute miles! Don’t hold me down, just because I’m a woman. (I’m only kidding, I’m a firm believer that we should respect the physical differences between genders as well. That’s not to say that women and men can’t be treated as equals, but when we start forgetting that we’re built differently, well that’s just being foolish.)
It was interesting to note that slower paces were noted as being very inefficient.
The slowest speeds, about 4.5 miles per hour (a 13-minute mile), were the least metabolically efficient. This could be because walking very fast and running very slow can be physically awkward.
What are your thoughts on this? I think that people probably do have set paces and that pace is faster than when they start out running, thus meaning we do have room for improvement from our starting point. And different individuals are going to be hard-wired to run at different paces, even if they are the same gender as the next runner. (Kara Goucher and I are both females of the same age, but she’d kick my pace to the curb any day of the week!) And the study results are based on only 9 participants?
In fact, the more I type out thoughts on this… the study doesn’t seem to have much validity because everybody is different.
Jill Will Run 
As a slower runner (a little faster than the 13 minute mile pace but not near the 9 minute mile pace), I find this a little offensive. First, I don’t think I’m inefficient. For my body type I’m doing pretty darn good. I also think their 9 participant study is inconclusive. Like you said, everybody is different. There’s also breath support and overall physical fitness that contributes to running. I think this study didn’t really help their case for evolution either… But that’s just me. 🙂
You’re totally right about the evolution case not being helped… Especially since they are touching on people getting taller as a supposed benefit. Yes, I have friends that are taller than me that run faster… but Deena Kastor is the same height as me and she runs faster than any of my friends (obviously).
Thanks Moe! I’m right there with you!!
This study totally disregards heart rate training, or one’s heart rate in general. If I busted out a 9-minute mile for an hour, my pulse would escalate into dangerous territory and I’d likely have a heart attack.
Another interesting point. People have different heart rates that has nothing to do with their exterior evolution!
i do feel ‘awkward’/off when i’m in cooldown mode (4.0-ish) on the ‘mill. to run would be like a bounce and walking is almost too stressful.
obviously men are going to, on average, be faster. i’ll give them that. i don’t like it, but that’s just how it is. i do think the ‘individual pace’ part is right on. everyone is different. and i would think they could be improved with time and dedication, just like when we strive for a pr.
i also agree with moe, 9 people does not seem like a valid sampling.
Yeah, that’s what I was thinking… 9 people equates to the whole world population? HA!
Very interesting. I was running on the treadmill yesterday and it wasn’t until I speeded up to 8:48/mile pace that my breathing felt easy. Before that, it felt a little off.
But, that study – based on only 9 participants? I don’t think that’s a very good sample!
And that pace felt right for you… but I know plenty of people for which that 8:48 would be too tough. It’s such a weird study that proves nothing! Research dollars being wasted!
I can run a 9 minute mile, if I run only one mile :-)…although I was getting close.
I do feel less efficient when I’m running slower than what I believe to be my optimal pace…but even that varies based on the distance I’m running….or shouldn’t it? Is this study saying that there is only one optimal pace and that distance doesn’t matter? What about age? Doesn’t that also matter, otherwise, why would there be different age-groups in races?
Yet another great comment… all good points. You’re right about age and distance also having a role in a person’s “optimal” pace!
Hi, I just found your website! It is awesome to see another local runner blogging about their running. I have been running by myself on the streets in Silverado Ranch for over a year now. I am looking for a group to train with now that I have completed my second half.(I did Vegas too) Feel free to email me about your training runs! Thanks!
I wish everyone would just SHUT UP about people running 10 minute miles or slower being SLOW. It pisses me off so much – everyone is different. Everyone has different body types, some of us have respiratory problems, like asthma, that affect us when we run, etc. I so wish I could write a column for a runner’s magazine or some of these websites!!
“SLOWER” runners unite!!