Jogging: How far should you be able to run, depending on your age?

Do you know the Cooper test? This scientific tool allows you to measure the amount of oxygen that your body uses during exercise, an amount that in medical jargon is called VO2 max. By performing this test, you will be able to know if your heart is working efficiently during exercise.

What is the Cooper test?

The Cooper test was developed by the doctor of the same name. Kenneth Cooper developed this test in 1968, originally to measure the aerobic fitness of American soldiers.

To perform this test, there is no need to run on a treadmill with sensors. Simply do a 12-minute run (or brisk walk) on a flat, hard surface, and measure the distance covered. The latter can be measured by a distance tracking application, in order to measure the number of meters traveled.

This test allows you to measure your VO2 max. The higher it is, the more efficiently your heart sends blood to your organs and tissues, which indicates how well it is functioning. According to various studies, people with a high score are also less likely to die from heart disease than others.

How far should you be able to walk at your age?

This Cooper test presents standard figures for distance traveled based on age and gender, up to 50 years old. (Beyond that, it is possible to calculate your score by following the formula for calculating VO2max).

Performances are ranked in five categories, from best to worst. Thus, a 30-year-old man should be able to travel 1.9 km on average. If he reaches 2.7 km, his performance and VO2 max will be judged as excellent. On the contrary, at less than a kilometer and a half, its result will be judged as mediocre. Between the two, a high average is between 2.3 and 2.6 km; the low average being between 1.5 and 1.9 km.

For women, the thresholds are a little lower. Generally speaking, all results between 1 km and 1.6 km are considered insufficient.

Here is the table summarizing the average distances to be reached, as well as the high and low maximums:

For men:

• between 20 and 29 years old : on average, they must reach between 2.2 and 2.4 km with a maximum of 2.8 km and a minimum of 1.6 km;
• between 30 and 39 years old : on average, they must reach between 1.9 and 2.3 km with a maximum of 2.7 km and a minimum of 1.5 km;
• between 40 and 49 years old : on average, they must reach between 1.7 and 2.1 km with a maximum of 2.5 km and a minimum of 1.4 km;
• At 50 : on average, they should reach between 1.6 and 2 km with a maximum of 2.4 km and a minimum of 1.3 km.

For women:

• between 20 and 29 years old : on average, they must reach between 1.8 and 2.2 km with a maximum of 2.7 km and a minimum of 1.5 km;
• between 30 and 39 years old : on average, they must reach between 1.7 and 2 km with a maximum of 2.5 km and a minimum of 1.4 km;
• between 40 and 49 years old : on average, they must reach between 1.5 and 1.9 km with a maximum of 2.3 km and a minimum of 1.2 km;
• At 50 : on average, they must reach between 1.4 and 1.7 km with a maximum of 2.2 km and a minimum of 1.1 km.

All you have to do is take the test to find out if you have a healthy heart or not!

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