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3 Treadmill Jogging Workouts

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By Simon Gould

For those who are beginners to running sometimes jogging is all they can do. If you're overweight or older than others a good jog on the treadmill is a really good workout. It gets you fit and healthy and can burn plenty of calories. Jogging counts as vigorous physical activity by the CDC so you only need do 1 hour and 15 minutes of it per week for "important health benefits".

Jogging is 4.5 mph to 5.3 mph so it's a steady speed. We'll take 5 mph in our calculations and 30 minutes of jogging at this speed can burn 347 calories so you're looking at around 115 every 10 minutes. Here we've got 3 jogging workouts for you that will test your jogging abilities and give you some variation on a treadmill.

Jogging workout #1

As jogging is between 4.5 and 5.3 mph we'll give you some jogging harder and slower for this routine. It's called a pyramid where it starts easy and get's hard at the middle to where it's easy again. This is all wrapped around 5 minutes of a warm up and cool down.

  • 5 minutes warm up: 4.3 mph
  • 2 minutes: 4.5 mph
  • 2 minutes: 4.7 mph
  • 2 minutes: 4.9 mph
  • 2 minutes: 5.1 mph
  • 2 minutes: 5.3 mph
  • 2 minutes: 5.1 mph
  • 2 minutes: 4.9 mph
  • 2 minutes: 4.7 mph
  • 2 minutes: 4.5 mph
  • 5 minutes cool down: 4.3 mph
Treadmill Running
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Jogging workout #2

This one is going to be an interval workout. You'll be jogging slow for 2 minutes then fast for 2 minutes and then repeat. This will get you used to running a bit quicker for what is still jogging. After a few times of you doing this routine it will make you used to jogging a bit faster so it will be easy when you go to do it again.

  • 5 minutes warm up: 4.3 mph
  • 2 minutes: 4.5 mph
  • 2 minutes: 5.3 mph
  • Repeat the above 5 times
  • 5 minutes cool down: 4.3 mph

Jogging workout #3

Now finally one for the experienced joggers out there, this one you should only attempt if you can jog 30 minutes or more as we're going to up the length of time you're exercising for. This is still jogging pace but should represent a challenge to you. If it doesn't then extend the distance even further.

  • 5 minutes warm up: 4.3 mph
  • 1 mile: 5.0 mph
  • 2 miles: 5.3 mph
  • 1 mile: 4.8 mph
  • 5 minutes cool down: 4.3 mph

Summary

The 3rd jogging workout is quite a hard one because you're going for 4 miles. You can always adjust this to what you can do. Any running is good for you and 30 minutes should be your aim. If you're struggling to get jogging for a decent amount of time I have a couch to 5k treadmill plan. This is a routine to get from walking to running for 30 minutes over 9 weeks.

Remember speed is not important unless you run to win races. If you're looking to lose weight or get healthy then jogging is absolutely fine. When I was younger I could run a lot faster for a long period of time. I'm in my 40's now and jogging speed is just fine. When you start seeing results you'll appreciate what you're doing and there's no need to compare yourself to other runners.

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Meet The Author

Simon Gould

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.



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