Trends in running: New data shows how Garmin runners hit their stride
From mileage and pace to resting heart rate and VO2 max, here’s how Garmin runners are performing.
If you run with a Garmin smartwatch, you probably spend a few minutes (OK, more than just a few) looking at your performance data when you get home from a run. How far did you run? What was your pace? And if you’ve been running for a while, you’re probably peeking at that VO2 max number too. You get all that and so much more when you run with Garmin.
But where does your data fit in with users across the globe? We can help you figure that out. We looked at Garmin Connect™ app data from runners — all over the world — to find trends.
Here are a few highlights:
- The average run distance for all users was about 8km, but the age group logging the longest average run might surprise you.
- European locales clocked the fastest average pace, with Ireland leading the way at about 3 minutes per kilometre pace.
- Garmin runners are all committed to beating yesterday. Runners under 40 saw the biggest upticks in running activities, and athletes over 60 made big strides as well.
- Strength training is gaining traction: We found a nearly 25% increase in users who recorded a run and a strength activity in the same week.
- The average VO2 max for all Garmin runners was 50.
- Garmin runners tended to record a better sleep score compared to non-runners. Plus, the average resting heart rate1 of Garmin runners decreased as they ran farther.
How many kilometres do Garmin users run?
The average distance on a run for all users was 7.75 kilometres. The average distance on a run for Singapore runners was 6.48 kilometres.
Those ages 50–59 ran slightly more per activity on average at 8.2 kilometres. Those ages 20–29 tended to run slightly less at 7.4 kilometres per run.
No matter how many miles you’re putting in, it’s important to pay attention to how your body restores itself. That’s where your recovery time, powered by the Garmin Human Performance Lab, comes in. This feature provides scientifically personalized insight into how long it will be before you are fully recovered so you know when you’ll be ready to gain the maximum benefit from your next hard workout.
What month and day of the week were the most popular?
August was the month of the year with the most miles run. Garmin users recorded the most miles on Saturdays — we love a Saturday long run too.
If you’re venturing out on a long run, you don’t have to worry about battery life when you run with Garmin. Our long battery life — and we mean long — means you should get up to 1 week of battery life in smartwatch mode at a minimum on most outdoor and fitness watches.
How many kilometres did users run each week?
Now, how much did Garmin users run in a week? The sweet spot is between 6–10 miles per week on average with nearly 40% of runners falling in that category, while 28% of runners hit their stride between 11–20 miles per week.
Only 7% of users ran between 21–30 miles a week and just 3% ran more than 31 miles each week.
Compatible Garmin smartwatches can help you manage the impact of running on your body with the running tolerance feature.
Powered by the Garmin Human Performance Lab, this feature offers the insight you need to manage that impact while you build and maintain mileage.
How long does it take to run a mile?
The average pace per kilometre was 3:00 for men and 6:20 for women.
As you might expect, the younger age groups ran a bit faster than the older ones, with an average speed of 5:45 per kilometre for those 20-29 compared to 6:48 per kilometre for those over 70.
These locales ran the fastest on average:
- Ireland (5:41 minutes per kilometre)
- Portugal (5:43 minutes per kilometre)
- Italy (5:44 minutes per kilometre)
In Singapore, the average run pace was 6:32 minutes per kilometre.
If you’re wondering just how efficient you are while clocking those miles, check the running economy feature on a compatible Garmin smartwatch, such as Forerunner 970.
This uses your long-term running volume, stride length and step speed loss to measure your overall energy efficiency — when paired with the HRM 600 monitor.
How much time do Garmin users spend running?
On average, Garmin users spent 46.3 minutes on a run.
When broken down by age, those ages 60–69 ran 50.8 minutes, 50–59 ran 50.7 minutes, over 70+ ran 49.9 minutes, 40–49 ran 48.5 minutes, 30–39 ran 45.9 minutes and 20–29 ran 42.6 minutes.
For runners in Singapore, Garmin users clocked an average of 41.5 minutes per run, other runners in Asia took:
- Malaysia (44 minutes)
- Indonesia (45.5 minutes)
- Taiwan (45.7 minutes)
- Chinese Mainland (53.2 minutes)
- Japan (43.8 minutes)
- South Korea (46.2 minutes)
To power your long training sessions, select Garmin smartwatches are packed with features for the elite runner.
Determine how hard you can push yourself on a run by looking at your real-time stamina that tracks and manages your exertion, while your endurance score helps track your progress after workouts as you strive to become a better endurance athlete.
Plus, with dynamic round-trip routing, you can tell your watch how far you want to go and it will suggest return routes.
How much more are Garmin users running?
The number of running activities increased across the board for Garmin users on a per- capita basis. Indoor running activities increased 12.6% per capita in 2025 compared to 2024, while outdoor running activities went up 3.2%.
The 30–39 age group recorded the largest year-over-year increase of average activities per user, followed by those ages 20–29, 60–69, over 70+ and 40–49.
When it comes to specific types of runs, South Korean users recorded the most activities per user for running, track running and treadmill running. Users in France recorded more trail running activities per user than those in other locales.
Whether you’re running on city streets or densely covered trails, the built-in maps on compatible Garmin smartwatches provide full-color maps and turn-by-turn navigation to keep you on track.
If you wake up wanting to go for a run but don’t know how hard you should push yourself, consider the daily suggested workouts feature on select Garmin smartwatches. You’ll get run recommendations each day based on your training history, fitness level and recovery time.
How well did runners sleep?
Sleep is essential to your recovery — and runners tended to sleep better than those who didn’t run. The average sleep score of all Garmin runners — 73 if they ran between 0-10 miles, or 74 if they ran between 11-30 or more — was higher than non-runners who had an average sleep score of 70.
How did running affect resting heart rate?
Getting that cardio in can be good for you. There’s no surprise there. We know that Garmin users who spend more time being active — whether they love running, biking or swimming — tend to have lower resting heart rates.
The resting heart rate of non-runners sat around 62 bpm. The more miles a user committed to running, the lower that number dropped.
A user who ran 0-8 kilometres per week had a resting heart rate of 59 bpm, while a user who ran more than 50 kilometres a week had a resting heart rate of 55 bpm.
What is VO2 max? And what was the average best VO2 max for Garmin runners?
Your VO2 max is a number that defines your cardiovascular endurance; the Garmin Human Performance Lab embedded in compatible Garmin smartwatches estimates your VO2 max by analyzing and interpreting performance data while you run.
A higher VO2 max, which means your body is better at taking oxygen from the air and using it in your muscles, is better than a lower one.
The average VO2 max for all Garmin runners was 50. If you’re having trouble increasing your VO2 max, focusing on high-intensity efforts and increasing variety in those efforts — among other factors — could help.
But VO2 max varies significantly when it comes to gender and age. The below VO2 max chart shows how VO2 max differs between men and women and gradually decreases with age.
How are Garmin runners using strength training?
In our 2025 Garmin Connect data report, we found that all users have been loving their strength training regimen, but we wanted to look at runners in particular.
When comparing 2024 to 2025, we found a 23% increase of runners recording a run and strength training activity in the same week.
That makes sense. After all, research shows that strength training can be beneficial for runners.
And when you train with a Garmin smartwatch that supports Garmin Run Coach, you’ll also have the option of adding supplemental strength workouts into your plan — making it even easier to build the strength you need to keep your runs going, well, strong.
How did runners use Garmin Coach?
The most popular distance that runners trained for using Garmin Coach was a half marathon. And if you need help on race day, don’t forget about these free race day features on your Garmin running smartwatch.
If you’re a runner looking for structure, Garmin Coach provides dynamic training plans from the pros and adaptive training plans with Garmin Run Coach, so you’ve got great options for how to train. Whether you’re ready to train for a 5K or a marathon, Garmin Coach has your back.
Feeling inspired to pull on your running shoes? Just grab a Garmin smartwatch to get started. Whether you’re just starting to run around your neighborhood or you’re passionate about ultras, Garmin has the right running smartwatch for you.
And don’t forget to record your run on Global Running Day. You’ll earn a limited-time Garmin Connect badge. Plus, try out the transparent data and map overlays available in the Garmin Connect app to post and share your run.
1See Garmin.com/ataccuracy
2Assumes all-day wear with 3 hours per day outside in 50,000 lux conditions
