What Is The Speed Of Jogging

Jogging is a popular form of exercise that many people enjoy. It offers a range of health benefits, including improved cardiovascular fitness, weight loss, and stress reduction. But have you ever wondered what exactly is the speed of jogging? How fast should you be moving to consider it a jog and not just a leisurely stroll? Let’s delve into this topic and explore the intricacies of jogging speed.

Defining Jogging Speed

Unlike running, jogging is typically characterized by a slower pace. The exact speed can vary depending on factors such as fitness level, terrain, and individual preferences. However, as a general guideline, jogging is often considered to be between 4.5 to 6 miles per hour (mph) or 7 to 10 kilometers per hour (kph). It’s important to note that these numbers are approximate and can differ from person to person.

When I first started jogging, I found it helpful to use a fitness tracker or smartphone app to monitor my speed. These devices can provide real-time feedback on your pace, allowing you to adjust your speed accordingly. Setting a target speed can help you stay motivated and track your progress over time.

The Benefits of Jogging at Different Speeds

While jogging at a moderate pace of around 5 mph (8 kph) is a good starting point, experimenting with different speeds can bring various benefits. Here are a few examples:

  1. Slow Jogging: Jogging at a slower speed can be beneficial for beginners or individuals recovering from injuries. It allows them to build endurance and strengthen muscles without placing excessive stress on their bodies. Slow jogging also offers a low-impact workout, reducing the risk of joint pain or strain.
  2. Fast Jogging: Increasing your speed to the upper end of the jogging range, around 6 mph (10 kph), can intensify your workout and boost calorie burning. Fast jogging engages your cardiovascular system, helping to improve heart health and enhance overall fitness. It may also provide a mental challenge since maintaining a quicker pace can require more focus and concentration.
  3. Interval Training: Another approach to jogging is incorporating interval training, where you alternate between periods of higher intensity and recovery. For example, you could sprint for 30 seconds and then jog at a moderate pace for one minute. This type of training can help improve speed, endurance, and calorie burn.

Factors Affecting Jogging Speed

Several factors can influence your jogging speed, including:

  • Fitness Level: Your current level of fitness plays a significant role in determining how fast you can jog comfortably. As you become more fit, you may find that your speed naturally increases.
  • Terrain: Running on flat surfaces like a treadmill tends to be easier compared to outdoor running on varied terrain. Hills, uneven surfaces, and environmental conditions can affect your speed.
  • Age: Age can impact your jogging speed, with younger individuals often capable of running faster. However, it’s essential to listen to your body and adjust your pace accordingly, regardless of age.
  • Goals: Whether you’re training for a race or simply trying to improve your overall fitness, your goals can influence the speed at which you jog. Tailor your speed to align with your objectives.


Jogging speed is a personal preference, and it’s crucial to find a pace that feels comfortable and enjoyable for you. Remember that the most important thing is to keep moving and engage in regular physical activity. Whether you choose a slow jog or a fast sprint, the benefits of jogging extend beyond speed – it’s about taking care of your body and enjoying the journey towards a healthier lifestyle.