What should be the jogging speed for aerobic exercise?

The vast majority of healthy adults with no exercise background want to achieve the effect of aerobic training through jogging. The speed is usually stuck in the range of 6-9 kilometers per hour. Converted to the pace commonly used for running laps, it is between 6 minutes and 40 seconds to 10 minutes per kilometer. When running, you can speak short sentences to the people around you normally and not be so out of breath that you can't speak in full.

But this value is really not a stuck standard. If you really run, you will find that the gap between people can be very wide. A man with a height of 185 cm and a woman with a height of 155 cm have a shorter stride length of 20 centimeters. They can run at the same speed of 7 kilometers. The former may run easily, but the latter may have to stagger and breathe. Not to mention those who are losing weight. I used to accompany a 190-pound buddy to lose weight and get in shape. When he first started running Even a combination of walking and running, as soon as the speed reaches 5.5 kilometers per hour, the heart rate is stable at more than 140, just stuck in the golden aerobic zone of 65% of the maximum heart rate, so this is the most suitable jogging speed for him. If he insists on running at a speed of 7 kilometers, he will be wheezing and coughing after being unable to run 100 meters, which is not worth the gain.

Nowadays, there are actually two different opinions on lap running. Many runners who have long-distance endurance all year round feel that there is no need to look at speed at all. The heart rate is more reliable than anything else. As long as the heart rate is stable between 60% and 70% of the maximum heart rate, even if you are not much faster than fast walking, it is still qualified as aerobic jogging.； There are also friends who are just getting started who feel that there must be a speed reference, otherwise they always feel that combining walking and running is not serious running. In fact, there is nothing wrong with both statements. The core is to achieve the effect of aerobic training, rather than just to make up for the speed.

When I first started running, I struggled with speed. I had to keep the pace within 7 minutes before I stopped. As a result, after running for half a month, my knees hurt so much that I had to walk sideways when going down the stairs. Later, I ran at night by the river with the big brother of the running group. There are a lot of people walking around. If you rush to 9 kilometers per hour, you will not only bump into people, but you will also feel nervous while running. Instead, you will be swaying at 6 or 7 speeds. You can still chat with the people around you about today's dinner while the river breeze is blowing. The effect of fat loss and stress reduction is actually better. If you have a foundation after running for three to five months, and your heart rate is just over 100 after running at a speed of 6 kilometers for half an hour, you can naturally increase the speed slowly. Otherwise, the body will adapt to this intensity and the training effect will naturally be compromised.

To put it bluntly, there is never a standard answer for the speed of aerobic jogging. The speed that suits your current physical condition is the best speed.