How to Calculate Running Speed

Knowing how to calculate your running speed when out and about on your runs can be really useful.

It doesn’t matter if you’re a leisurely runner, total newbie or experienced runner pushing to beat the clock, calculating your speed is a useful skill.

Whether you want to measure your fitness or just quantify your distance, the how to calculate running speed formula is easy to learn.

How to calculate Running Speed

Step 1: Know your distance

To find your running pace you need to know how far you are going.

So measure your route, be it using online software like Google Maps or on your smartwatch.

You can also just hop in your car and reset the distance clock to get a good estimate.

Or if you can’t do any of those, find your local track or certified course where the distance has already been calculated!

Step 2: Time your run

This is a crucial part of the process, so get your timer out.

If you want accuracy, timing your run is important and this can be done using a smartwatch, stopwatch or with the help of a friend.

It’s also so important for you to be honest with your time and distance, so no massaging those  numbers to make your ego feel better!

Step 3: Get out the calculator

Quite simply, how to calculate running speed is done by dividing your run distance by your run time.

So if you ran 10k and you ran for 50 minutes, you can 0.2k per minute.

If you want to calculate your running pace, flip the numbers.

50 minutes divided by 10k is a 5 minute per kilometre pace.

There’s a really useful online speed calculator right HERE.

Tips and Tricks

Owning a smartwatch can save you so much time and hassle when you are trying to calculate running speed.

We’ve got a really good collection HERE.

You can also check out our Top 5 Runner Review blog HERE. 

Typical Running Times

Below is a list of average running times across some of the more favoured distances to give you some pointers.

Average 10k Running Time

A 10k is one of the most popular runs for runners of all levels.

Not too difficult but it also presents a big challenge if you want to pursue it.

On average, a runner will complete a 10k between 45-65 minutes, maybe more.

The average male road racer completes their run in about 56 minutes, while the female just over one hour.

Amazingly, the most elite level runners from across the world are breaking 27 minutes!

Average 5k Running Times

Runners also love the 5k.

It’s short, snappy and will give you a serious workout.

An average runner will complete their 5k in 25-35 minutes.

While your male racers will go sub 17 minutes and female sub 20 and edging towards 19 minutes.

The world’s best can hit sub 13 minutes!


Whatever your ability on the road or track, we hope this guide on how to calculate running speed will help you.

If you’re wondering how the correct recovery after a run, check our our blog from Irish Long Distance Runner Grace Lynch. 

We love to run at Intersport Elverys, so make sure you check out our running category HERE or below.


how to calculate running speed

Guide to finding the best smartwatch for women

Ladies, if you think a smartwatch is designed solely for exercising, then read on and we’ll prove you wrong.

In fact, modern features on smartwatches make them just as beneficial to your general health and wellbeing than for exercising alone.

The newest generation of smartwatches can give you all the technology you need or want, along with all the panache that will make you stand out from the crowd, with slim profiles for smaller wrists, sleek designs and bold colour palettes. 


best smartwatch for women


With that in mind, this blog will take the hassle out of buying and help you find the best smartwatch for women, whatever your lifestyle or goals.

Plus, as well as all the exercise-focused features covered in our best smartwatch for running blog, our recommended watches boast useful features like:


  • Menstrual tracking 
  • Stress, heart rate and sleep monitoring
  • Breathing exercises 
  • ECH sensors and skin temperature readers
  • Electrodermal activity sensors 



As you might have read in our ultimate guide to choosing the best smartwatch blog, Garmin and Fitbits are a bit like Facebook and Instagram, built for the same purpose but appeal to two very different people.

At Intersport Elverys, we believe that Fitbits might just be the best smartwatch for women, but hey, that’s just our opinion.


If you value it, here’s why:


Best smartwatch for women (overall): Fitbit Versa

The Fitbit Versa is elegant, beautiful and packed full of wellness and exercise features to suit every budget and every need.

It’s also available in a variety of colours with interchangeable bands to match whatever outfit you choose – so don’t worry about your style being cramped!

And with a multi-day battery life, you won’t be wasting loads of time searching the house top to bottom for the charger on a regular basis!


best smartwatch for women

Versatility is the name of the game when it comes to the Versa; catering for your athlete with plenty of sports features, but really coming into its own with its wellness options:


  • Guided breathing sessions to help you find moments of calm throughout your busy day
  • Female health tracking to log periods, track your cycle and gauge ovulation 
  • 24/7 heart rate tracking
  • Google Assistant, and Amazon Alexa Built In plus built in music experience
  • Interchangeable straps allowing you to find a colour that suits your outfit
  • Fitbit Pay, allowing quick and easy contactless payments


Best smartwatch for women (premium): Fitbit Sense

While the Fitbit Sense is the most expensive watch of the brand’s range, it offers the best options for both fitness tracking and health and wellbeing features.

Not only does it have an FDA-approved ECG sensor and blood oxygen reading, but the Sense can also measure electrodermal activity and skin temperature too – amazing!

Plus, it has a built-in GPS if you decide to go for a spontaneous run and it’s waterproof if you decide to venture for a dip.


best smartwatch for women

There’s more too:


  • Stress management tools give a more holistic approach to your lifestyle
  • Your skin temperature sensors logs and tracks your results each night 
  • Heart rate notifications to inform you when your heart rate is high or low
  • Sleep Stage and Sleep Score to give in-depth sleep analysis 
  • Notifications for calls, texts, calendar events and apps
  • Voice assistant software and hands-free calling



Best smartwatch for women for value: Fitbit Inspire 

While not packed with the top-tech like its big sisters, the Fitbit Inspire is still punching way above its weight in terms of what it offers. 

As well as tracking steps, sleep and heart rate using the built in PurePulse sensor, it has accurate lifestyle features like menstrual and sleep tracking and a whopping 10-day battery life.

Plus, it has the neat little feature where it doesn’t have to be worn on your wrist and can be clipped onto your clothes instead.


What about these:

  • Menstrual health tracking 
  • Guided breathing sessions for daily mindfulness sessions
  • Friendly reminders to get up and move throughout the day
  • Smartphone notifications 
  • All day activity tracker, sleep score and swim tracker


Final thoughts

We hope you found this blog informative and goes to helping you pick the right smartwatch for you.

We’re also eager to hear your thoughts on what you think is the best smartwatch for women. So let us know if you’ve taken the plunge and purchased a smartwatch on

There’s a whole range of leading brands to choose from, and they’re almost guaranteed to change your life. So check them on the graphic below and find one that works for you.


best smartwatch for women

The best smartwatch for running?

    • If you’re reading this blog, then we’ll take it that you’re either serious about your running or looking to get serious.

Finding the best smartwatch for running will help you achieve that PB you’ve been aiming for all season. Or, it will help you get back on your fitness journey if you’ve fallen off the horse in recent months (don’t be worrying, it happens to us all!).

So, whether you’re that seasoned runner chasing those fine margins, or the person who enjoys a leisurely run just to clear the head, we hope this blog will help you and your fitness journey.

As discussed in our previous blog – our guide to finding the best smartwatch for you – Fibit and Garmin smartwatches cater for different people, with the latter being the preferred option for sportspeople. 


best smartwatch for running

If you’re wondering why, read on:

      • Highly accurate GPS monitors
      • Heart rate monitors that even work underwater
      • Water and swim resistant, if you want to cool down after a run
      • Lightweight
      • Long-lasting battery life 
      • Access to lots of running data, like VO2 Max

Here’s the kicker:

Garmin smartwatches might not have the aesthetic appeal of their Fitbit counterparts, but that’s not what they’re trying to do. These are all about arming you with the right features, be it pre-run, during your run, or post-run.

We know that running can benefit your health in so many ways, but you might not have know that a smartwatch can benefit your running.

So here’s our picks.


The best smartwatch for running: Garmin Forerunner 45 

Simple, elegant and affordable, the Garmin Forerunner can satisfy the beginners, bargain hunters and the more experienced runners. 

For less than €200, you get a sleek design with all the frills and spills needed for your running, as well as some neat features to help off the track or trails. 


best smartwatch for running garmin forerunner

Here’s the lowdown:

      • Built in GPS with optical heart rate from your wrist
      • Adaptive training plans, VO2 max as well as activity and sleep tracking
      • Body battery energy level monitoring, stress tracking, incident detection and music controls
      • Battery life that last up to seven days
      • Waterproof up to 50 metres and swim proof

In our humble opinion, the Forerunner is the best smartwatch for running, whatever your ability.


Best smartwatch for running (Elite): Garmin Venu

If you’re willing to splash the cash, then the Garmin Venu is for you.

It has a brilliant AMOLED display, impressive battery life and a full suite of fitness features that make it one of the best all-round fitness trackers on the market. 


best premium smartwatch garmin venu

It is definitely venturing more into the smartwatch territory, as opposed to the fitness trackers, but it’s sleek style allows it to float under the radar but still pack a massive bunch in terms of features.

Here’s what it packs:

      • Stainless steel bezel with Corning Gorilla Glass protecting its AMOLED display
      • Quick release bands
      • Water resistant up to 50m and swim proof
      • Body Battery Energy Monitoring that tracks your energy levels throughout the day and finds the optimum time for your workouts
      • Pulse Ox Sensor gauges your blood oxygen Saturday during and the day and during your sleep 
      • Stress, hydration and respiration tracking as well as advanced sleep monitoring
      • Built in sports apps, Garmin Coach, custom workouts, Garmin Pay and much more


Best smartwatch for running (novice): Garmin Vivofit

This everyday wear tracker proves that Garmin doesn’t just cater for serious athletes and offers a more affordable range which gives its users an everyday option instead.

While the Vivofit lacks some of the more high-tech features its more expensive cousins offer, it still has plenty of advantages such as solid activity tracking and an unbeatable battery life. It doesn’t, however, have a built in GPS, heart-rate sensor or touch screen, but it works perfectly with the Garmin Connect app. 


best budget smartwatch garmin vivofit

It’s also a band-style tracker, meaning the strap isn’t interchangeable. But because it’s small and subtle, it won’t cramp the style of your shiny timepiece that you might also want to wear.

Here’s the story:

      • Coin cell battery that last up to a year
      • Water proof and swim proof
      • Enough memory to store four weeks of activity data
      • Can track time, date, steps, distance, calories burned, weekly intensity minutes and weather through Garmin Connect
      • Boasts a ‘Find My Phone’ option


Final Word

At Intersport Elverys, we stock a full range of smartwatches, some of which you can check out in the visual below.


the best running smartwatch


While we focused on an athlete’s preference in this blog, there are so many more options available to you, so do you research.

If you’re out for a run this week, make sure to let us know your thoughts on the best smartwatches for running. And don’t forget to enjoy it too!

Let us know what you think in the comment section below.