How Much Jogging Per Day

I’ve always been a fan of jogging. There’s something about the rhythm of my feet hitting the pavement that clears my mind and fills me with a sense of accomplishment. But I’ve always wondered, how much jogging should I be doing each day to reap the maximum benefits?

After doing some research and consulting with experts, I’ve come to the conclusion that the ideal amount of jogging per day varies for each person. It depends on factors such as fitness level, goals, and overall health. However, there are some general guidelines that can help determine the right amount of jogging for you.


If you’re new to jogging or exercise in general, it’s important to start slow and gradually increase the intensity and duration of your runs. Aim for 20-30 minutes of jogging per day, three to four times a week. This will allow your body to adjust and prevent overexertion or injury.

Remember, it’s perfectly okay to walk or take breaks during your jogging sessions. Building up stamina takes time, and it’s better to go at your own pace than to push yourself too hard.

Intermediate Joggers

For those who have been jogging consistently for a while and have built up some endurance, aim for 30-60 minutes of jogging per day, five to six times a week. This can include a mixture of steady-paced jogging and intervals to challenge your cardiovascular system and improve your overall fitness.

It’s important to listen to your body and adjust your speed and distance accordingly. Push yourself, but also know when to take it easy and give your body the rest it needs to recover.

Experienced Runners

If you’re an experienced runner and have been jogging for years, you may be able to handle higher volumes of running. However, it’s still crucial to listen to your body and make sure you’re not overdoing it.

Some experienced runners may aim for 60-90 minutes of jogging per day, six to seven times a week. However, it’s important to incorporate rest days and cross-training activities to prevent burnout and reduce the risk of injury.

Individual Factors

It’s important to note that these guidelines are just that – guidelines. Each person is unique, and what works for one may not work for another. Factors such as age, overall health, and fitness goals should also be taken into consideration.

If you have any health concerns or are unsure about how much jogging is right for you, it’s always a good idea to consult with a healthcare professional or a certified running coach. They can offer personalized advice and help you create a jogging routine that is safe and effective for your specific needs.


In conclusion, there is no one-size-fits-all answer to how much jogging you should do per day. It depends on your individual goals, fitness level, and overall health. Whether you’re a beginner, intermediate jogger, or an experienced runner, the key is to listen to your body, start slow, and gradually increase the duration and intensity of your runs.

Jogging can be a great way to improve your cardiovascular health, boost your mood, and increase your overall fitness. So lace up your running shoes, hit the pavement, and find the right balance of jogging that works for you!