When choosing your treadmill jogging speed, remember some important points such as safety, fitness goals, and your current physical condition.
While experienced runners can easily determine the best pace and time for themselves, new treadmill owners and those just starting an exercise program are advised to start slow before taking up jogging on a mechanical platform.
While a treadmill belt can typically reach top speeds of 10 or 12 mph, most people won’t ever crank the speed up that high. A typical treadmill jogging speed really depends on the comfort zone of the person rather than any universal set rate. For example, an average jogging speed is regarded to be around 6 mph while anything above 8 mph is generally defined as running. Yet, some people cannot brisk-walk a belt speed of 4.5 mph and must begin jogging at that lower speed. People with longer legs may need an even higher speed before they must begin the motion of jogging.
Rather than try to jog too fast and tiring yourself out after a few minutes, most trainers will recommend that you start a jog at a slower pace and try for duration rather than higher speed. Beginners can set goals for 10, 15, or 20 minutes and work their way up to 30 minutes of non-stop jogging. The jog pace should raise your heart rate to at least 60 percent of your maximum heart rate.
As your overall fitness conditioning improves, you can build up speed up to 6 mph, or mix up your workout intensity by trying a calorie burn cardio program installed on your treadmill. You can also add some incline to the deck which will simulate outdoor conditions such as hills. If you keep a distance journal as part of your fitness goals, keep in mind that jogging at 5 mph will equate to about a 12-minute mile.
By choosing an effective treadmill jogging speed you will improve your cardio conditioning as well as work towards your weight loss goals. On average, a person who weighs 160 pounds running at 6 mph for 30 minutes on a treadmill (with a 1% incline) would run 3 miles for a burn of about 400 Kcals. Again, results will depend on your age, fitness level, and other factors.
At the slower end, a speed of 4.5 mph can be a comfortable fast walk if you have long legs, or can feel like a slow plodding jog if the speed isn’t fast enough. It is up to each person to find their best comfort speed that feels natural and will give them an effective jogging workout. Keep in mind what the goal is: weight loss and cardio conditioning. If your heart rate is up, you’re doing good. When you match a comfortable treadmill jogging speed with your endurance level, you’ll reach your fitness goals that much faster.