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If you’re someone who’s always wanted to jog but didn’t have the right plan to start with, that’s about to change. It is not difficult to start jogging. You need a program that helps you get in easily, making sure …
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don’t start overtraining,
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becomes sore and achy, or
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end up burning
and they end up not liking the idea of jogging altogether. As with any exercise routine, the key is slowness and regularity. Too many people who start jogging start out doing too much, too soon and end up outcast.
Here are some tips to help you prevent that …
1. First, walk briskly. Before you start jogging, you want to make sure you develop a strong cardiovascular base. Building a strong foundation will help you jog without making you too uncomfortable.
Your solution? Walk briskly. When you can walk briskly for at least 30 minutes straight, then you know you’re ready to start jogging.
2. Alternate jogging with walking. When you start jogging, you’ll want to alternate jogging with walking. Don’t think you need to jog for 10 minutes out of doors when you first start out. You do not need to do this.
Try jogging for just 30 seconds and then walking for 2 minutes. Repeat this ten times. That will give you five straight minutes of jogging total. Then, once you’re comfortable with that, start jogging for one minute straight and walking for two. Do this ten times.
From there, rest time begins to decrease. Jog for a minute and then rest for a minute. Once you are comfortable, jog for one minute and rest for 30 seconds. Once you can do this ten times or more, you are ready to start jogging straight.
3. Take three days off each week – Minimum. As you begin to do longer jogs, you need to make sure that you are also getting enough rest in the equation. Getting enough rest means taking at least three days off a week. Ideally, in the beginning, you will want to have a day off after each day of jogging. If you take a day off, your joints will have a chance to heal and all of your tendons and ligaments will have a chance to recover without having to work too hard.
Stretch out and relax on those days. Consider cross training like weight lifting.
4. Start slowly with a steady jog. Now, start jogging slowly. You should be able to jog 10 minutes straight at this point, so focus on increasing your total time from here. Add one minute to each session you do until you reach the 20 minute mark. Then take a few more days off. From there, keep doing the same. Add another minute. Once you have 30 minutes, take a week off. If you want to keep increasing your jogging intervals, do so, but be sure to balance your rest time with your work time.
Keep in mind that once you get to the point of running 30 to 60 minutes straight, you are now ready to consider following a formal running plan if that is what you want to do.
There you have your guide on how to start jogging. It doesn’t have to be as challenging as you thought and it is something you can do if you put your mind to it.