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To maintain jogging speed, gradually increase stamina and track speed and heart rate. Start with intervals of walking and jogging, gradually increasing speed and distance. Monitor heart rate and use a pedometer. Don’t overextend and stay hydrated. Seek medical attention if necessary.
To maintain your jogging speed, you’ll need to increase your stamina and stamina, and keep a close eye on your speed and heart rate. Simply put, you can increase your speed and maintain the increase by working slowly, jogging every day. Combine this with tracking your average speed and number of steps per session to motivate yourself so you know how fast you’re going.
If you’re new to exercise or running, you probably won’t be able to maintain a fixed jogging speed for long. Start by walking and then slowly start jogging. When you get tired, walk again to catch your breath, and then start jogging again as soon as you’ve recovered. Continue to do this in intervals until you can run the full distance, no matter how slow you run.
As your stamina increases, you will be able to increase your jogging speed in the same way. Increase your speed and then slow down when you run out of breath, but this time don’t slow down. Instead, continue jogging at a slower speed, then increase again. Do this every day until you can finally maintain your fastest jogging speed all the way.
You can slowly add more distance to your jogging routines, which may require you to gradually add speed to each ride, as you may want to start a longer ride by going slower than normal at first. You may find that the more your cardiovascular health improves and the more you get used to running each day, the easier it will be to increase and maintain a consistent running speed.
It’s also a good idea to monitor your heart rate and speed as you go. You can check your heart rate manually by counting the number of beats in 30 seconds and then multiplying by two for your beats per minute. Compare this with your target heart rate so that you stay within a safe range. To accurately measure your actual speed, you can purchase a pedometer that clips to your pants, which will measure your speed and the number of steps you take. Some pedometers also measure heart rate.
Be sure not to overextend. Although you may have a goal of maintaining a steady running speed for a set distance, if you start to feel dizzy, faint, or overly tired, you should slow down or stop to rest. During cardio, you should be able to speak in short sentences and your heart rate should increase but not be uncomfortable. Be sure to bring running water, and drink something at least every 20 minutes, or more often in very hot weather. If you experience an irregularly fast heartbeat or chest pain, stop exercising and seek medical attention.
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