What Is a Decent Treadmill Pace for Jogging?

Moderate-Intensity Jogging

• Moderate-intensity jogging is 4 to 6 miles per hour for many people, but it depends on your fitness level. It is a pace that allows you to talk while jogging, but not sing. The 2008 Physical Activity Guidelines for Americans recommends participating in 2.5 to five hours of moderate-intensity cardiovascular physical activity, such as jogging, each week. To achieve moderate-intensity physical activity, the Centers for Disease Control and Prevention suggests you exercise at 50 to 70 percent of your maximum heart rate. Your maximum heart rate, in beats per minute, is 220 minus your age.

High-Intensity Jogging

• Jogging at a high intensity means exercising at 70 to 85 percent of your maximum heart rate, according to the CDC. You likely will not be able to comfortably hold a conversation at this pace, but you should still be able to talk. If you choose high-intensity jogging, the 2008 Physical Activity Guidelines for Americans suggests achieving 1.25 to 2.5 hours of this exercise weekly.

Calories Burned

• The number of calories you’ll burn jogging at a comfortable pace on a treadmill depends on your jogging speed and body weight. Someone with heavier body weight will burn more calories jogging the same pace as a smaller person. For example, if you weigh 125 pounds, you’ll burn 240 calories in 30 minutes jogging at a pace of 5 miles per hour, while a 185-pound person will burn 355 calories in 30 minutes jogging at the same pace.

Concerns

• Jogging isn’t for everybody, especially those with knee or joint problems. Always chat with your doctor before beginning a new jogging program. If jogging is uncomfortable for you, try walking, walking uphill, biking, swimming or using an elliptical machine instead, all of which are easier on your joints but provide the same cardiovascular benefits.