There are plenty of benefits to running, including improved cardiovascular health, increased muscle tone, and a boosted metabolism. And, of course, it’s a great way to shed some extra pounds. But how long does it actually take to run 4km?
On average it takes most beginners between 22 minutes and 35 minutes to run 4km. For more advanced runners 4km can be achieved around 16 minutes and 14 minutes for a professional runners.
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Average Time To Run 4km For Men
The average 4km run time for men is between 22.20 and 31.12 depending on their age and fitness levels. For a male that is aged between 30-34 you can expect a time of around 124.20 For someone that is 44-49 years old its around 25.04.
The answer, of course, depends on a number of factors. Your age, fitness level, and previous running experience will all play a role in how long it takes you to run 4km.
However, if you’re just starting out, don’t expect to be able to run 4km in 30 minutes right off the bat. It will take some time and effort to work up to that level. But with a little bit of patience and perseverance, you’ll get there eventually.
| Average Time to Run 4 km For Males | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 27:48 | 19:12 | 16:08 | |||
| 20-25 | 23:40 | 16:48 | 13:16 | |||
| 25-30 | 23:52 | 15:44 | 13:36 | |||
| 30-35 | 24:04 | 15:52 | 13:44 | |||
| 35-40 | 24:20 | 15:56 | 14:04 | |||
| 40-45 | 26:08 | 17:04 | 15:12 | |||
| 45-50 | 27:04 | 17:28 | 15:40 | |||
| 50-55 | 28:20 | 19:40 | 16:16 | |||
| 55-60 | 29:36 | 20:32 | 18:20 | |||
| 60-65 | 32:12 | 21:48 | 19:28 | |||
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The average time it takes for a man to run 4km will depend on his age, fitness level, and previous running experience. Generally speaking, however, most men can expect to run 4km in around 25 minutes.
Of course, if you’re just starting out, don’t expect to be able to run 4km in 25 minutes right off the bat. It will take some time and effort to work up to that level. But with a little bit of patience and perseverance, you’ll get there eventually.
Average Time To Run 4km For Females
The average 4km run time for a female is between 29.00 and 35.22 depending on their age and fitness levels. For a female that is aged between 30-34 you can expect a time of around 30.28 For a female that is 40-44 years old its around 30.36.
| Average Time to Run 4 km For Females | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 29:20 | 21:44 | 16:56 | |||
| 20-25 | 29:40 | 18:20 | 16:00 | |||
| 25-30 | 29:44 | 18:32 | 16:16 | |||
| 30-35 | 29:52 | 18:48 | 16:32 | |||
| 35-40 | 30:28 | 19:28 | 16:56 | |||
| 40-45 | 30:48 | 19:56 | 17:48 | |||
| 45-50 | 30:56 | 20:12 | 18:20 | |||
| 50-55 | 31:00 | 20:52 | 18:44 | |||
| 55-60 | 34:08 | 22:20 | 19:40 | |||
| 60-65 | 36:08 | 24:04 | 20:12 | |||
Check out my big running data analytics that contains every running distance by age and gender in a full comparison table for beginners and intermediates. You can compare your average running times against every distance in your age and ability group.
The average time it takes for a woman to run 4km is around 30 minutes. Females tend to be slower than males when it comes to running, but this doesn’t mean that they can’t reach the same level of fitness.
Typically we run our fastest time when we reach the ages of 25-35 years old. Our bodies are at their peak physical condition, and we have the most energy. After the age of 35, our bodies start to decline in physical condition slowly. Although not a drastic change, by the time we reach middle age, we will see a significant difference in our running times.
Other Running Distances You Might Find Interesting To Know
How Many Calories do you Burn Running 4km?
On average, you will burn around 300 calories running a 4km. This number obviously goes up if you weigh more, run faster or go further. For example, a male that weighs 200lbs can burn around 316 calories. For a female that weighs 170lbs, it is 266 calories.
| Weight | Calories Burned Running For 4km |
| 160lbs | 254 calories |
| 170lbs | 266 calories |
| 180lbs | 284 calories |
| 190lbs | 298 calories |
| 200lbs | 316 calories |
| 210lbs | 330 calories |
| 220lbs | 346 calories |
| 230lbs | 364 calories |
| 240lbs | 378 calories |
| 250lbs | 396 calories |
The number of calories you burn running 4km will depend on your weight, age, and level of fitness. However, most people can expect to burn around 300 calories by running 4km.
If you’re looking to lose weight, then running is a great way to do it. Not only will you burn calories, but you’ll also improve your cardiovascular health and increase your muscle tone.
If you’re looking to lose weight, then running is a great way to do it. Not only will you burn calories, but you’ll also improve your cardiovascular health and increase your muscle tone. But our bodies will acclimate to running, and your energy expenditure will change.
This means you won’t burn as many calories if your start to run regularly. So if you want to keep burning calories, make sure to mix up your running routine.
Can I Run 4km Every Day?
Yes, you can run 4km every day if you want to. There are plenty of benefits to running, including improved cardiovascular health, increased muscle tone, and a boosted metabolism. Plus, it’s a great way to shed some extra pounds.
Of course, if you’re just starting out, you don’t have to run 4km every day. Start with a shorter distance, and then gradually work your way up. And be sure to listen to your body – if you’re feeling tired or sore, take a day or two off.
Most health experts recommend that adults get at least 30 minutes of moderate to vigorous exercise every day. This could include walking, running, biking, or swimming. And it’s important to mix things up – your body will benefit from a variety of different exercises.
So if you’re looking to get in shape, running 4km every day is a great way to do it. Just be sure to listen to your body and take a break if you need to. And remember, consistency is key – the more you run, the better results you’ll see.
Can I lose Weight Running 4km Every Day?
Yes, you can lose weight running 4km every day. In fact, running is one of the most effective ways to lose weight and keep it off. It takes around 3500 calories to burn 1 pound of body fat, so if you’re running 4km every day, you can expect to lose around 1 pound of weight per week.
Of course, weight loss is not just about burning calories. It’s also important to eat a healthy diet and make sure that you’re getting enough sleep. But if you’re looking to lose weight, running 4km every day is a great place to start.
Tips for running 4km
1. Start with a warm up: Before you start running, it’s important to warm up your muscles. This will help prevent injuries and make your run more efficient. A simple warm-up could include walking for 5 minutes, followed by some light stretching.
2. Choose the right shoes: Wearing the right shoes is essential for any runner, but it’s especially important if you’re just starting out. Make sure to get fitted for a pair of running shoes at your local sporting goods store and buy your shoes online, they are typically cheaper. Here’s a link to the running shoes I use. For females here’s the ones my wife uses.
3. Find a running buddy: It can be helpful to find a friend or family member who is also interested in running. This way, you can motivate each other and stay on track. Alternatively, join a running group or park run club.
4. Set realistic goals: When you’re first starting out, it’s important to set realistic goals. Don’t try to run 4km on your first day – start with a shorter distance and work your way up. Burnout is a real thing, and if you start off with long distances, you won’t make it past the 2nd week.
5. Stay motivated: There will be days when you don’t feel like running. That’s normal. But it’s essential to find ways to stay motivated. Set small goals, reward yourself for hitting milestones, and keep a positive attitude.
6. Drink plenty of water: It’s important to stay hydrated when you’re running, especially if you’re running in hot weather. Make sure to drink plenty of water before, during, and after your run, around 2.5 – 3.5 litres a day. Here is my favourite running water bottle and the electrolytes I put in my drink to stay hydrated.
7. Take rest days: It’s important to give your body a rest, especially if you’re just starting out. Take one or two days off each week, and focus on other forms of exercise such as walking, biking, or swimming.
8. Post-run Nutrition: What you eat after your run is just as important as what you eat before. Try to consume a mix of protein and carbs within 30 minutes of finishing your run. This will help your muscles recover and prepare for your next run. Here’s my favourite post-run protein shake that contains everything you need.
What’s the best investment you could make in your running performance? To discover the exact running gear and why it has significantly improved my running, read this post.
Average Time to Run 4 km Summary
Running 4km every day is a great way to improve your health and lose weight. However, it’s important to listen to your body and take a break if you need to. And remember, consistency is key – the more you run, the better results you’ll see. Thanks for reading!
