Distance is also an important factor in jogging because the longer you run at a certain pace, the more calories you burn. So, if you are new to jogging or have been doing it for a while, you should start out with a much slower jogging speed. A lot of people who have been jogging for a while already know what jogging speed and distance feel like so they can already accept slower speeds to start with.
In order to determine your ideal jogging speed and distance, you must know what your target heart rate zone is and how fast you want your heart rate to go. Your target heart rate zone is the ideal rate that allows your heart to stay within a specific range during your workout so that you do not burn yourself out. If you jog too fast, you can get yourself out of shape very quickly. If you jog too slow, you can easily get tired and drop out of your workout too quickly. Knowing what your target heart rate zone is and how fast you want your heart rate to go can help you create a good jogging speed and distance routine.
You can determine your jogging speed and distance by using these simple calculations. First, figure out how long it takes for you to complete one mile of walking or jogging. If you complete this many minutes in one hour, then you are in your target heart rate zone. For example, if you complete one mile in an hour, then you are in your zone if you are jogging speed and running pace of 4 miles per hour. So, if you want to be in this zone, then you should jog nine miles per hour.
If you are jogging slower than this speed, then you are in your targeted zone of running or walking speed. You will burn fewer calories because you are burning more efficiently. Jogging at this speed will help you burn more calories but it will not help you burn calories like you would with an aerobic exercise. So, if you are a casual runner, you will be better off doing aerobic exercises like walking or jogging.
Five Miles Per Hour
Now, if you are jogging speed and have only been walking or jogging for a little bit, then you are ready for a little increase in your speed. You should start jogging at a rate of about five miles per hour, which will be a gradual increase in your walking or jogging speed. If you are serious about losing weight, then you need to find a jogging speed that is close to your target pace.
It takes a little time to get used to these different jogging speeds. It took you a little while to build up your speed by running several miles a day. Your body will adjust to the change rather quickly so start out slow and build your way up.
Three Miles Per Hour
Running two to three miles per hour works well. Once you build your endurance up to four miles per hour, then you can add some more miles per week. Try increasing your jogging speed every week until you hit ten or twenty miles per hour.
The next thing that you need to consider is the amount of calories that you are burning through your jogging speed. You should try to get this number as high as you can. If you are jogging at four miles per hour, you should aim for about five thousand calories per hour. You will probably be jogging slower when you first start. After a while, you can increase your jogging speed and calories burned.
If you run faster than you planned or are out of shape, you should consider jogging on an outside track. This can help to improve your running performance and can help you to lose weight at the same time. If you can only go for a short distance each day, you should make sure that you don’t overdo it. Your goal is to get your running into better shape before starting your regular routine. Starting out slow and building up your pace gradually is a good way to do this.