Heart rate when running or jogging

220 - your age is your max heart rate, there are different formulas but this is what I go by and I havent stroked out yet ;-)

You can look up calculators for your max heart rate.. but you definitely don't want to (actually you really just can't safely) maintain that HR while jogging/running. You will want to be somewhere around 65%-85% of your max HR, I would think.

I'd suggest looking up a little literature about max heart rate. It varies by age, gender, etc, and there are different formulas that yield slightly different results. Any of them should give you a good-enough estimate!

it's different for everyone... go by your breathing rather than HR, at least until you get a feel for what HR you can sustain and still get a good workout.

Run hard enough so that you can still talk, but in short bursts of words in between breaths. Something like:

How hard *breathe* should *breathe* I be pushing *breathe* myself *breathe* when running *breathe breathe*