Jogging is a moderate-intensity exercise pace, faster than a brisk walk but slower than a full run. The speed that qualifies as a jog on a treadmill is not a single fixed number, which can make starting a new workout confusing. The definition of a “jog” depends heavily on how your body responds to the effort. This article provides the typical speed ranges and explains how to find the setting that is right for your personal workout.
Defining the Speeds of Walking, Jogging, and Running
Treadmill speed is typically measured in Miles Per Hour (MPH) in the United States, though some machines allow a switch to Kilometers Per Hour (KPH). A comfort walking speed generally falls between 2.0 and 4.0 MPH, allowing for an easy warm-up or a sustained, low-impact exercise session.
The speed range that defines a jog on a treadmill typically starts around 4.0 MPH and extends up to 6.0 MPH. A light, sustained jog often sits between 4.0 and 5.0 MPH, which is a pace where you are moving quickly but could still hold a conversation. Once the speed exceeds 6.0 MPH, the movement transitions into a run.
Running speeds begin at 6.0 MPH and can go much higher, depending on the individual’s fitness and goals. At this speed, both feet are briefly off the belt surface simultaneously during each stride, which is the technical difference from jogging. These numerical boundaries serve only as a starting point for customizing your routine.
Why Your Jogging Speed Might Differ
The suggested speed ranges are guidelines, not rigid rules, because your actual jogging pace is influenced by several individual variables. A person’s current fitness level, including cardiovascular capacity and muscle endurance, is a primary factor. For example, a beginner’s 4.5 MPH jog might be an intermediate person’s easy walk.
Body composition also plays a role, as body weight and leg length affect stride mechanics and the energy required to maintain a pace. A person with longer legs will naturally cover more ground with less effort at a given speed. The treadmill’s incline setting also directly impacts the effort level, as even a slight 1% incline increases the intensity to better simulate outdoor running conditions.
Finding and Maintaining Your Jogging Pace
To discover your personal jogging speed, begin with a brisk walk (around 3.0 MPH) after a dynamic warm-up. Increase the speed slowly, using the small increments available on the treadmill (typically 0.1 or 0.2 MPH). Continue increasing the speed until your gait requires both feet to leave the belt briefly, transitioning from a walk to a jog.
This pace should feel challenging but sustainable, allowing you to speak in short sentences without gasping for air, often referred to as the “talk test.” Maintaining this pace requires focus on your form, keeping your gaze forward and your shoulders relaxed. Consistent, rhythmic breathing is also important for sustaining the pace and ensuring adequate oxygen supply.
If the pace feels too easy, increase the speed by a small fraction; if you struggle to maintain the rhythm or feel out of breath, reduce the speed immediately. After your jogging session, perform a proper cool-down by walking at a slow pace, such as 2.0 MPH, for five minutes to allow your heart rate to return to normal. Gradual adjustments and listening to your body’s signals are the most effective ways to establish a safe and beneficial jogging routine.