Jogging for health, or as part of a training regimen for a competitive event, improves cardiovascular fitness and can help measure progress toward your fitness goals. By knowing how far you go, you can plan your training progression and avoid injury by not increasing your weekly mileage by more than 10 percent over the previous week. To calculate the weekly total, many runners track their mileage using a variety of tools.
Step 1
Monitor a GPS-enabled watch or smart phone to track your distance during a run. GPS data is the most accurate method, particularly if you are running on trails. Many GPS devices also include a stopwatch, so you can measure the time it took you to cover that distance and have a cumulative time at the end of the week.
Step 2
Consult online mapping software to plan your run, or to determine the distance you covered after you completed your run. Online maps often allow you to draw your route on the map and will provide you with the route distance.
Step 3
Drive the route in your car and track the distance on your odometer. This method is particularly convenient if you are running on roads in urban and suburban areas.
Step 4
Count the number of laps you run on a track. Most U.S. tracks are standard quarter-mile or 400-meter tracks. Four laps on an older cinder track equals one mile. Four laps on a newer track with a rubbery surface like that found at most high schools and colleges equals 1,600 meters, or 0.994 mile.
Tips and Warnings
- Use the method that is most convenient for you and most appropriate for your goals. If you are competing in a triathlon or running race, the more accurate you are in tracking your mileage, the more intelligent you can be when you plan training.
References
- "Galloway's Book on Running;" Jeff Galloway; 2002
- "Complete Book of Running;" Amby Burfoot; 2004
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