The average jogging speed depends on a single factor — your heart rate. The heart rate of individuals varies in age, height, weight and gender. These factors will similarly indicate your average jogging speed and the fitness target heart rate.

Your heart rate is the number of heart beats in a single minute usually called “BPM” (beats per minute). A jogger’s tempo is determined by BPM. Because running is a cardiovascular exercise, the fitness of your heart will determine your endurance to jog. For those who want to know if they are fit to jog, consider your heart rate. To figure out your target heart rate, use the following formula:

[220-(your age)] * 0.8 BPM (beats per minute)

For example, if you are 30 years old, your calculation should be:

(220-30) * 0.8 = 152 BPM

So your target heart rate is is 152 BPM

Your running speed should be adjusted to such that will yield a heart rate of 152, which can be the target fitness rate for your age. Achieving and staying at this heart rate lets you reap the optimum benefits of jogging.

Generally speaking though, the average jogging speed can be around 9-10 kmh or around 6 mph. Some people consider going beyond 8 mph or 12.8 kmh to be a run, no longer a jog. If you are beginning jogger, you can walk-jog so that you will gradually increase your pace. But going faster will take time. It’s a slow but sure process if you encourage yourself to build your endurance and strength. Here are some tips on how to condition your body to go faster.

Jog Regularly

Most people are advised to walk-jog during the first weeks of starting this exercise. This is to minimize putting stress on your bones and muscles that can result to injury. However, if you intend to increase your speed, start going short distances and push yourself to jog a little more distance. Frequent jogs at a steady pace will increase your stamina and enable you to jog for longer periods.

Work Out Your Upper Body Muscles

Jogging isn’t just about footwork. Even your chest, arms and back are part of the exercise. They need to be stronger to endure longer running periods.

Work Out Your Legs and Lower Body

To strengthen your legs, you can do squats, lunges, leg presses and calf exercises. You can also start jumping exercise such as box jumps or squat jumps. You can simultaneously do work-outs and jog.

Build Up Endurance and Strength

Keep going out for jogs. Soon you will notice a significant increase in your average jogging speed. Running outdoors is very healthy, especially when you do it in the morning. The quality of the air and the oxygen content in the surroundings can help in the cardio-pulmonary processes. The average jogging speed when you’re outdoors will only be slightly different from running on a treadmill due to the outdoor road quality. On the treadmill, you can also set it to a jogging speed of 5.0-6.0 mph. If you want to sprint, you can set it faster, like 8-10 mph.

Whether you opt for indoor jogging on a treadmill or the outdoors, one thing is certain; always make sure that the goal you have set for yourself is achieved. If you’re exercising to lose weight, track your progress and make sure you burn the extra calories in your body. If you’re exercising to increase your stamina and speed, monitor your speed and adjust it when you know you can still jog longer.