Any mental health professional will tell you that comparing yourself to others isn't good for peace of mind. However, when it comes to retirement savings, having an idea of what others do can be good information.
It can be hard to determine exactly how much you'll need for your own post-career days, but finding out how others are planning—or not—can offer a benchmark for setting goals and milestones. The good news is that Americans have been making an effort to save more. The jump in the account balance size for Gen Xers could reflect the fact that these folks have logged a good couple of decades in the workforce, and have been contributing to plans that long.
The slightly larger contribution rate may reflect the fact that many are in their peak earning years. Savings-wise, it's now or never for this group. The fact that the contribution rate is as high as it is suggests that many baby boomers are continuing to work during this decade of their lives.
What should you aim for, savings-wise? Fidelity has some pretty concrete ideas. By age 40, you should have twice your annual salary. By age 50, four times your salary; by age 60, six times, and by age 67, eight times. If you compare these yardsticks to Fidelity's k average balance figures, it appears that most Americans are behind in saving for retirement—even if they have assets in accounts other than their k s. If that money were turned into a lifetime annuity, it would only amount to a few hundred dollars a month.
While these may seem like healthy amounts, all of these numbers are well below even the most conservative goals. Part of the problem, according to TransAmerica, might be a lack of financial understanding and education. How do you avoid that fate?
Sprint training: getting older, staying fast!
First, become a student of the retirement savings process. Learn how Social Security and Medicare work, and what you might expect from them in terms of savings and benefits. Then, figure out how much you think you'll need to live comfortably after your nine-five days are past. Based on that, arrive at a savings goal and develop a plan to get to the sum you need by the time you need it.
Start as early as possible. Fidelity Investments. Accessed Sept. Internal Revenue Service.I have a question regarding meter run times for average adult males. I am not a track athlete, or ever ran track in my younger days.
I like to know what are realistic times for men above 33 years old, who also are reasonably fit as well. There are too many variables to offer anything more specific than that, sorry. For starters, the average adult male is overweight and sedentary and there's no universal definition of "reasonably fit" for all males over 33 years of age. Therefore, I suggest you head to the track with a buddy and a stopwatch and, after a decent warmup, bust out your best m.
Please report back posthaste. Although I agree with Mikeymike about the question, I would suggest you take the time once you have it and then plug it into an age grade calculator google it. What "average" is is questionable, but an age grade will give you a good idea where you stand with respect to the "best".
Anyway I think for most of us hobby jobbers I'd think it will be somewhere between seconds. Not sure how average I am but I was once timed at 18 ishand about 38 second The was not an all out sprint was at the end of our interval workout as as BT90 says I was afraid of having to pick up my hamstrings off the track and I never did any sprint training.
With some focused training, I can probably get that 18 seconds closer to Since, you said you're past your 30's we'll assume you're 40, you're male and we'll use This gives an age grade performance of So, you're probably better then average, but there are likely to be plenty of people better.
How well you do will be highly dependent on who shows up well, that's always true - but the higher your score the less likely that is to happen. Thanks for that information. I plan on working on my speed. This is new to me, and there is a good chance I can improve on my time. High 14s would have got you second in the Women's Over 60, or second in the Men's Over Teddy Lo.
I look forward for your responses.How fast you can run one mile depends on a number of factors, including your fitness level and genetics.
Your level of fitness usually matters more than your age or sex. A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minuteson average. Elite marathon runners average a mile in around 4 to 5 minutes. The current world record for one mile is Age can influence how fast you run.
average 100m time for a 40 year old
Most runners reach their fastest speed between the ages of 18 and The average running speed per mile in a 5K 5-kilometer or 3. This data was collected in the United States in and is based on the run times of 10, runners. Differences between the sexes can influence running pace. One of the reasons why elite male athletes often run faster times than female elite athletes has to do with muscle mass. Having more fast-twitch muscles in the legs can result in a faster speed.
But at a longer distance, women may have an advantage. One large study found that, in a marathon, non-elite men were more likely than women to slow their pace throughout the race.
In a distance run, pace is important. Pace, or the number of minutes it takes to run one mile or kilometer, can influence how fast you complete the run.
For example, you might want to slow your pace down at the start of the run for the first few miles. This may help you conserve energy to run the last miles strong. Elite runners may keep a more conservative pace at the beginning of an event, picking up speed toward the end. To figure out your average mile pace, try out this fitness test: Map out one mile on a flat surface near your home, or complete the run on a track in your area.
Warm up for 5 to 10 minutes. Time yourself as you run one mile. You can use this mile time as a speed goal for your training. As you build up speed and endurance, return to the one-mile loop every few weeks and repeat the timed mile. Try to add only a few more miles to your weekly running schedule every two weeks as you build up speed and endurance. Many factors, including age and sex, can influence your running speed.
But increasing your fitness level and building up endurance can help you get faster.Age-Grading is a way of measuring your running performance taking into account your age and gender. It enables you to produce a percentage score for each run based on how old you were when you did the run. It also takes into account your gender so you can use the percentage score to compare your performance with other runners, regardless of both age and gender. The Good Run Guide Log Book also takes into account the hilliness of the run when calculating an Age-Graded percentage, so you can fairly compare your performance between runs, regardless of how hilly there are.
This means you can effectively score every run you do. The calculation uses data collated by the World Association of Veteran Athletics, to adjust your performance for age and gender. It takes World Record performances for each age and disatance, for men and women, and uses these as benchmarks. So, for example: if the World Record for a 40 year old man running 10 miles is and another 40 year old man runs 10 miles inhe has an Age-Graded performance of Use the following graph tool to see how World Record holder performances change with age for a given distance.
When calculating an Age-Graded percentage, an allowance is made for your age based on these profiles. Motivation - As we get older it is reasonable to expect that we won't be able to run at the speeds we achieved when we were young.
This can be demotivating for runners who are 'past their peak' even if they are running well for their age. So, rather than focusing solely on how fast you are running, it can be more motivating to focus on your Age-Graded performance.
Comparing with other Runners - By factoring out age and sex it is possible for two different runners to compare their performance for the same run on even terms, enabling people to compete with each other regardless of age and sex. You will often find that Running Clubs talk a lot about Age-Grading as it provides a way for Club Members to compare their race performances, irrespective of how old they are.
Long-Term Performance Tracking - Factoring out age enables you to see how good your performance is at any time given expected norms for your age. Using this you can track how your performance has changed over the long-term.
100 Meter Time for an average adult male (Read 204 times)
Predicting Race Times - You can use you current Age-Graded percentage as a method of predicting finish times for races. Age-Grade Calculator. Age-Grading your Running Performance An explanation of age-grading, how it works and why it is useful for runners. Bookmark this page Tell a friend about this page. Tour of the Site Contact Us Follow goodrunguide.The m run is a long sprint test, and a test of anaerobic capacity, which is an important fitness attribute for performing short intense bursts of effort.
Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course. See more details of pre-test procedures. Ensure that a good warm up is conducted before the test, including a jog, stretches and some short sprints.
To start, all participants line up behind the starting line. The table below lists ratings for the test for adult males.
The male world record for the m sprint is For women, Marita Koch ran There should be good reliability if these issues are addressed. If you do not have enough assistants to record the times, you may wish to split the subjects up into smaller groups. Share: Facebook Twitter. We have over fitness tests listed, so it's not easy to choose the best one to use. You should consider the validity, reliability, costs and ease of use for each test. Use our testing guide to conducting, recording, and interpreting fitness tests.
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Testing Extra We have over fitness tests listed, so it's not easy to choose the best one to use. How to Cite. PAGES home search sitemap store. ABOUT contact author info advertising.A 10K race, which is 6. Completing a 10K run is an accomplishment in itself, and you should be happy with your time no matter what.
Your age, cardiovascular fitness, and musculoskeletal health can all influence your individual performance, but the average 10K time is 50 to 70 minutes.
Continue reading to learn more about 10K averages and how you can build the speed and endurance needed to achieve your goal. Most runners who are reasonably fit and clock about 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes. More advanced runners will usually finish in about 43 to 50 minutes.
Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10 to 14 minutes.
Kenya has some of the fastest men, and China has some of the fastest women. Your musculoskeletal health also comes into play, so you should take steps to reduce pain, avoid injury, and run with proper form. Commit to your training program, and gradually work up to meeting your target finishing times.
Make sure your goals are realistic, and have a good sense of your limitations. Along with your fitness level and training regimen, age and sex are factors to consider when it comes to average 10K times. Below are the averages that you can use as signposts to determine roughly where you should be when starting out and what times you can strive to meet.
If this is your first race, begin with lighter running sessions. Slowly build up your endurance by increasing the length and intensity of your sessions.
Play it safe, and avoid injury by stopping anytime you feel pain or exhaustion. Balance out your running sessions with lighter workouts such as yoga, tai chi, or swimming.
During a 10K race, run at a pace you can maintain to prevent overexerting yourself too soon. Save your energy for the last part of the race. The average mile time for men running a 10K is a little under 9 minutes, whereas the average for women is about 10 minutes.
Beginners may take 12 to 15 minutes to finish a mile. Walkers who finish a mile every 15 to 20 minutes can complete a 10K in around 90 minutes to 2 hours. Incorporate a variety of running workouts to your routine and change it up often.
Give yourself credit for completing a 10K run in the first place, no matter what your time is. Listen to your body and take rest days when needed.
Commit to a fitness program and expect to see results over several weeks. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Average running speed can be affected by many variables, including age, sex, distance run, and fitness level. There are ways to increase your speed….Log in Join now for free.
Of all the physiological variables, speed seems to get written off most quickly as we age. In track, Carl Lewis, Frankie Fredericks, Linford Christie and Merlene Ottey are — or were — still winning titles well into their thirties and, in the case of Ottey, beyond. But can veteran athletes still put in speedy sprinting performances in their forties, fifties, sixties — and beyond? One significant factor is a decline in muscle mass and muscle fibre sarcopenia.
To illustrate this decline by example, the biceps muscle of a newborn baby has aroundfibres while that of an year-old has a mereAs we age, we also produce less growth hormonewhich leads to reduced levels of protein synthesis and, again, muscle atrophy. Unfortunately, the bad news keeps on coming! Fast-twitch muscle fibrethat most precious of commodities for speed and power, displays a much more marked decline than slow-twitch fibre as we age.
Speedsters, it appears, are not as blessed as endurance athletes in the ageing-and-performance stakes. To add another blow, creatine phosphate, that premium ingredient for short-term activity, also declines with age.
Flexibility, another important physiological variable for sprinting, also declines with age as our soft tissue hardens and our joints stiffen. What are the known effects on performance of these various reductions in capacity?
It gets worse! Numerous studies have indicated that stride length declines considerably with age. Unsurprisingly, his research team discovered a general decline in sprint performance with age, which was particularly marked for those aged Key to this decline was an accelerating reduction in stride length and an increase in contact time, with stride rate remaining largely unaffected until the oldest age groups in both genders.
Table 1: Master m world records by ascending age. The implication is that the oldest veteran sprinters may need to take almost twice as many steps in the m as their younger counterparts. More positively, though, this research group also found that stride frequency did not decline significantly with age 2. Take note of the phenomenal times recorded by master m sprinters; these indicate that it is possible to maintain a significant amount of speed with age.
Hill sprinting can reverse these negatives; the gradient will emphasis dorsiflexion a greater toe-up foot position on foot strike, which will, in turn, generate more work for the calf muscles on push off, enhancing stride length and reducing contact time on the level. Lower limb and ankle strength and power are crucial for sprinters of all ages, although they can be overlooked by coaches and athletes in favour of conditioning the quadriceps and glutes. One of the key factors contributing to the age-related decline in stride length is the action of the free leg as it leaves the running surface and the foot travels a curvilinear path beneath the body to a forward position in preparation for the subsequent foot strike.
This action relies on hip, glute and hamstring strength. For the oldest runners in the study, this meant that the lower part of the leg attained a right angle with the thigh at the point of maximum flexion, dramatically slowing free leg transition into the next stride. Hill sprints can play a key role in combating this lower leg lethargy; by creating a greater leg drive, they can increase the speed of the free leg through reaction to the ground and condition a much more effective and speedy biomechanical sprinting action.
Weight training is crucial for mature sprinters determined to hang on to as much zip as possible, particularly after 50 when muscle mass begins to decline more steeply.
Unfortunately, though, it has no impact on muscle fibre reduction, which is governed by an age-related decline in motor cells in the spinal cord. Weight training, by strengthening soft tissue, will also go some way towards protecting older speed merchants from injury. As mentioned above, stride length declines significantly with age, and plyometrics, like hill training, offers another significant training option for offsetting this decline.
Bounding and hopping are two very effective exercises for enhancing stride length. Exercise is known to stimulate growth hormone GH release, which is crucial for speed maintenance in later life 3. Growth hormone helps us hold on to more lean muscle mass, retain more energy and offset some of the general effects of ageing. The positive release of GH begins almost immediately after we start to exerciseand it seem that the higher the intensity of the exercise, the more GH will be released.
The first effort was completed against a resistance equal to 7. Blood samples were taken at rest, between the two sprints and one hour post exercise. Analysis of blood samples showed that the first effort elicited a much more significant serum GH response than the second. Note that, although both sprints generated the same peak and mean power outputs, the first allowed the cyclists to generate higher RPM scores — ie to pedal faster.