Running articles

Articles built on published data, each with a calculator to work out your own numbers.

• Running vs walking calories: what burns more and which to choose

  Running vs walking calories: over the same distance running burns about a quarter more, over the same time about 2.4 times more. Study data, what it means for weight loss, and whether running hurts your knees.

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• Zone 2 running: heart rate, pace and how to find your zone

  Zone 2 running is easy running at 60–70% of max heart rate. Zone 2 heart rate by age, how to calculate it with the Karvonen formula, the talk test, and why zone 2 pace feels so slow.

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• Average 5K time by age and gender

  Average 5K time by age: 35:22 for men and 41:21 for women across 2.6 million race finishes. Age-group table, percentiles, average pace and what counts as a good 5K time.

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