Tinder Reveals the Perfect Pace to Keep for a Running Date

Running and dating might seem like an unlikely pair but according to Tinder, they’re quickly becoming the ultimate power couple.

That’s the thinking behind the Tinder SoleMates Run Club, a collaboration with the training app Runna, aimed at helping singles meet each other mid-stride.

It’s not as far-fetched as it might sound “running” has become one of the top-tagged interests on Tinder profiles, and mentions of “parkrun” in bios have jumped by a whopping 90% between March 2023 and March 2025.

Tinder’s latest research sheds even more light on why the idea of running as a first date is catching on.

Nearly 30% of Gen Z singles say they feel more confident during activity-based dates, and 45% think traditional sit-down dates feel too much like job interviews.

That said, 39% of people have confessed to faking a love for fitness just to win someone over so you might want to double-check those Strava stats before planning your run together.

So, what is the ideal pace for a run date?

To find the sweet spot, Tinder turned to Andrew Jones, a professor of applied physiology at the University of Exeter.

His task? Identify a pace that keeps the vibe fun, flirty, and sweat-free.

The magic number: 12.1 minutes per mile (or 7'30"/km).

According to Professor Jones, this moderate pace is perfect for keeping the heart rate elevated enough to trigger those feel-good endorphins without tipping into heavy breathing or drenched-shirt territory.

Basically, it’s fast enough to feel energizing, but slow enough to hold a conversation.

Why this pace makes sense

Tinder surveyed 2,000 singles in the UK aged 18–35, and the results reveal a shift in dating priorities.

Over 70% of respondents said they want to be their authentic selves from the very first meet-up. And 38% said they prefer activity dates over the usual drink or dinner.

Still, not everyone is sold on the idea. More than half of millennials admit they’re nervous about fitness-based dates, mostly out of fear they’ll look out of shape or uncoordinated.

But Professor Jones believes it’s time to rethink the standard date format. “Young people are putting more emphasis on wellbeing than ever before,” he said.

“With spring races and the running season in full swing, now’s the perfect opportunity to make first dates more dynamic.

Running lifts your mood, boosts your confidence, and if you get the pace right, it sets the stage for real connection.”

How they calculated the ‘date pace’

Let’s be honest this isn’t the most scientific metric ever created. But the logic behind the 12.1 minutes per mile number is pretty straightforward.

The researchers looked at average parkrun finish times, figuring that the kind of people willing to sign up for a singles 5K run date would have similar fitness levels.

On average, men aged 20–30 complete a 5K in about 29 minutes, while women average closer to 36 minutes.

Since a date should go at the pace of the slower runner and no one wants to be wheezing mid-flirt the researchers dialed back the intensity a bit.

That brought the average parkrun pace of around 11 minutes per mile down to a more conversation-friendly 12.1 minutes per mile.

Of course, this isn’t a hard rule. Some couples might click at a quicker tempo; others may take it easy.

Just remember if your date is panting while you’re rattling off your marathon times, it might not be your wit that’s taking their breath away. Maybe just ease up the pace a little.