The Ideal Treadmill Jogging Speed Is 4 mph to 6 mph

Treadmill Jogging Speed


By Simon Gould

Jogging is an ideal start to exercising on a treadmill. It’s slower than running so it’s easier to do. It has many benefits like weight loss and increases your life expectancy. Beginners often go too fast on a treadmill because they’re keen to get the benefits as quickly as possible. Here I’ll go through the ideal speed to jog on a treadmill.

Treadmill Jogging speed

Jogging is usually done by beginners and they especially want to know the speed that jogging is. The answer is that jogging is between 4 mph and 6 mph. This may seem fast and there is a big variation to what you can call jogging. As long as one foot lifts of the ground or treadmill in our case then you’re doing something more than walking.

The idea for jogging is not to go too fast. You’re jogging because it’s an easier form of exercise than outright running. If you’re exercising to lose weight and get healthy, then your speed should be 4 mph to 6 mph every time you get on the treadmill. I only go 5.2 mph and I lost 30 pounds doing that. You get the same benefits at jogging speed.

If you’re going from walking to jogging then a treadmill is perfect for this and there are many training routines that can help you achieve this. We’ve done a couch to 5k treadmill plan which is a walk/run routine to get you jogging for 30 minutes continuously after 9 weeks. This is designed for the treadmill and the speed you go is not important.

Ready to go faster? Check out this guide on how to run a 6-minute mile!

How jogging should feel

Jogging is easier than running, so it’s less strenuous. But you’re still propelling yourself by lifting your feet off the treadmill. It’s a tough exercise if you’re not used to it and you’ll need to build up to jog for a decent length of time. You should feel out of breath but not to the point where you have to stop and get your breath back.

If you do need to stop during your workout then do so using the handrails. If you’re new to jogging on a treadmill then start at 5 minutes, 3 times a week for the first week. Then go up 5 minutes every week until you reach 20 minutes or more. This is a sensible approach and one that most people of any age or weight should be able to handle.

Your heart rate will rise significantly and you’ll sweat. Make sure you look forward and not down to jog with the correct posture. Set the incline to zero, you don’t need to make it any harder and you shouldn’t jog on an incline for long periods. By jogging at 5 mph for 20 minutes, you’ll burn 248 calories and cover 1.6 miles.

Benefits of jogging

The difference between walking and jogging is the intensity. Walking is classified as moderate physical activity whereas jogging is vigorous. This means you can do half the amount of jogging as walking to get the same benefits. This is what the World Health Organization says. They recommend we do 1 hour and 15 minutes of jogging per week.

Regular exercise can make a big difference to your life and if you have a treadmill, there’s no excuse not to use it. Here are some health benefits:

  • Helps you lose weight
  • Strengthens your immune system
  • Reduces insulin resistance
  • Helps you deal with stress
  • Helps with depression
  • Keeps your spine flexible
  • Keeps your heart healthy
  • Decreases your risk of many cancers and cardiovascular diseases

The benefits start after a few weeks and peaks at 6 weeks. They remain as long as you keep doing it regularly for 75 minutes per week. You should spread those minutes throughout the week with a minimum of 10 minutes chunks. This may represent a big lifestyle change and it does require a commitment. But a change like this soon becomes a regular habit.

Some tips for jogging on a treadmill

  • You still need running shoes even though you’re on a treadmill. That’s the only gear you need.
  • It doesn’t matter what time of day you choose to jog. Just fit it in with your lifestyle.
  • Don’t eat directly before your jog otherwise you’ll get stomach cramps.
  • Don’t do it every single day of the week, your body needs recovery days.

Final thoughts

Jogging on a treadmill has excellent health benefits and is a choice for many who want to lose weight. Just stick to 4 mph top 6 mph and you’ll burn 248 calories in 20 minutes. Make sure you have your favorite music playing while you jog or watch a favorite TV show. This actually helps performance and keeps you motivated. You’ll be doing yourself the world of good by jogging.

Thinking of buying a treadmill? Here’s my favorite, I always recommend it when asked.

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