- 1). Measure the distance you travel -- either with measuring tape, if it is a short sprint -- or use a pedometer, for long treks. Jog in an area that has a definite known length; such as a track or a jogging path, if a pedometer isn't available.
- 2). Start the stopwatch the second you start to run -- and keep it going until you reach the the of your run. Stop it the second you finish running, to get the most accurate measurement. Measure the time with the second hand of a watch or clock, if you are in a gym.
- 3). Calculate your speed; taking the total distance you traveled and dividing it by the total time it took you to finish. For example, if you traveled five miles in in an hour, then your speed is five miles per hour.
- 4). Convert the measurement from whatever units initially used, to miles per hour. There are many online calculators such as CsgNetwork.com, or you can use distance and time conversion formulas. For example, converting minutes to hours means dividing the time by 60.
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