Jogging is the dynamic middle ground between walking and running. It’s not shocking, therefore, that the amount of calories you burn when you jog between averages for walking and running.
The number of calories burned in a simple jog will vary between 223 and 400 or more in 30 minutes. Factors such as body weight are part of the variability in this category, but also the fact that “easy” can mean things for different people.
How fast are you jogging?
At its root, jogging is slow–but’ slow run’ and’ quick jogging’ can mean very different things for various people.
Your own size will change as your fitness improves; what’s daunting may begin to feel “low” or “quick” when you have daily jogging under your belt for a few weeks. So if you look for a reliable assessment of how many calories you will burn during a simple jog, this helps you learn a certain amount of jogging specificities.
If you don’t know how fast your pace is, you can measure it with a smartphone GPS application. Another choice is to tim yourself on a track of established distance while you jog on a sidewalk path that you calculated using your car’s odometer.
Step-trackers and other forms of pedometers could be useful in calculating speed, but note that if they are GPS-enabled, podium meters can only provide a rough estimate of the distance you have walked–and therefore your velocity. This is because they measure distance by counting each step, and not only do others have a somewhat different step length, but your own step length often varies depending on the speed and terrain on which you are.
Burn Calorie Estimates
When your jogging speed is determined, you will start to predict how many calories you can burn with quick jogging in 30 minutes. Harvard Health Publishing offers a handy table of figures for how many calories you can consume in various steps to walk, ride and jog. Also, note that a slow jog is a fast way for some and that a faster run may be a fast jog for somebody else— so watch more the speed than the verbiage it follows.
According to the estimates from Harvard, how many calories would you hope to burn if you weigh 155 pounds and jog in the following amounts in 30 minutes:
- General walk/jog intervals (jogging less than 10 minutes at a time): 223 calories
- 5 mph: 298 calories
- 5.2 mph: 335 calories
Have you found that the faster you go, the more calories you consume? This is one law of calorie burn calculation you can take to the bank: the more calories you consume, the more vigorously you exercise (or, in this case, the quicker you jog.
But it’s not the only way to raise your calorie burn faster. You can burn more calories, but keep the pace of jogging relatively easy, when you add to tilt training — which can increase the tilt on a belt or elliptical trainer or jog out hills.
You might also have noted the reference to body weight. This is not safe— there are many factors that affect your calorie burn, and one of them is your body weight. You can even see this as a kind of incentive if you’re jogging to lose weight, because if you weigh more, you burn more calories.
Looking at Harvard figures for a 185 pound jogger at the same speed, this is evident:
- General walk/jog intervals: 266 calories
- 5 mph: 355 calories
- 5.2 mph: 400 calories
Another range of figures for calories
The word estimate comes up for one reason: unless you’re hooked up to sophisticated laboratory equipment, every burnt calories amount is just that — an estimate. If your body weight or exercise time does not exactly fit the figures from Harvard Health Publishing, a more portable calorie calculator, such as the American Council on Training physical activity calorie counter, may aid.
Calorie calculations from one firm to another will not always match exactly — these are, after all, projections— but can be used to get a good idea of how the speed would affect your calorie burn. For example, if you weigh 165 pounds (this means you fall in the middle of the Harvard weight/calorie estimates), you can use the ACE calorie counter for 30 minutes of jogging:
- General jogging: 261 calories
- 5 mph: 299 calories
- 6 mph: 374 calories
Of course, a 6 mph pace will be a flat-out race for some people, it’s still a jog for others.
When you’ve jogged for your health, you don’t have to worry about your jogging speed or your burned calories at all. Take your own time device or wristwatch instead, because the U.S. Health and Human Services Department makes recommendations for a healthy physical activity based on time and general intensity of workouts.
They say you should do a minimum of 150 minutes per week of moderate intensity physical activity or 75 minutes per week of vigorous activity to maintain and stay healthy. If you jog at an easy pace–no matter what speed that means to you –you will most likely fall into the category of moderate intensity. The Talking Test is an easy way to doubly check: usually, you operate with a moderate intensity if you can perform a two-sided conversation but cannot sing or do a monolog.
This means that if you spend 30 minutes every day during the week (Monday through Friday), you will have complied with the HHS recommendations for aerobic physical activity.
The recommendation also mentions of course that if you double the amount of moderate-intensity physical activity to 300 minutes per week and consider exercising your major muscle groups twice a week, you will get even more health benefits, because there is always a good reason to continue jogging or to visit the gym.
Tips to start joggers
It doesn’t have to be difficult to turn these simple jogs into a lifelong habit–it could even be enjoyable. Tips to help you get deeper into the routine include
- Warming up before your jogging and then cooling down— making the rest of your training simpler.
- Try to listen to music that motivates and inspires you.
- Don’t starve yourself, just concentrate on eating nutrient-rich foods that keep you jogging.
- Consider hiring a friend or two to join; it doesn’t just make a workout mate fun, it also helps you to take responsibility.
- See whether the local animal shelter has a volunteer program for dogs to exercise or to jog. For you and the children, it is perfect.