The speed that you jog on the treadmill affects the calories you burn, the amount of cardiovascular training you receive and the muscles that you work. The proper jogging speed for each person is unique, and factors such as your current fitness level, fitness goals and available workout time must be considered.
Beginner
People new to the treadmill must be careful not to overexert themselves. When choosing your jogging speed on the treadmill, you want to select a speed that will allow you to run somewhere between 50 and 60 percent of your maximum heart rate. This is called your target heart rate. To find this number, run at your maximum speed for 30 seconds and then count your pulse. Your jogging program should have you running at a pace that halves your heart rate.
An example of a beginner's jogging routine is the All About Abs website's 11-week 30-minute program, which has a blend of power walking and jogging that averages around 4.5 mph.
Advanced
Runners with more experience on a treadmill should raise their running speed until 60 to 85 percent of their maximum heart rate is sustained during the workout. The American Heart Association advocates building up to 75 percent over several weeks and not moving up to 85 percent until you have been doing your exercise program for at least six months.
For advanced runners who want to combine cardio with calorie burning, Fitness magazine advocates its 20-minute, 300-calorie treadmill cardio challenge. Though the workout begins slowly with a speed of 3.5 mph, it rapidly builds up and has you running between 4.5 and 6 mph for nearly 10 minutes to quickly burn calories.
Time Frame
The Treadmill Talk website notes that "one common mistake with treadmill exercise is simply stepping on and walking or jogging at the same speed." Interval training is the key to keeping your body operating at its maximum performance level. Any workout you undertake should have a warm-up period of moderate speed, a full exertion period of higher speeds and a cool-down period of lower speeds.
Significance
The most obvious benefit of running faster on the treadmill is that you increase the amount of calories you burn and your lung capacity. However, running faster also allows you to open your stride more, thus working muscles that you may not normally engage at lower speeds. Adding fast-paced intervals in the middle of your workout will help you reach your potential faster than an even pace throughout.
Considerations
Your age, pre-existing health conditions and general fitness level should all be considered when choosing a maximum treadmill speed. If you plan to add incline training into your routine, you will not need to run as hard as you run on a flat surface. If you can only run for a limited amount of time, you may want to run faster to reach your target heart rate sooner. A physician or physical fitness expert should be consulted before beginning any new workout program.
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