Beginner jogging is an easy aerobic exercise to start and will help you lose weight, reduce fat and improve your overall fitness. It's not all that difficult to start a jogging routine, even if you've been a couch potato the last year or more! But it does take time and commitment so that you'll discover and enjoy the mental and physical benefits of jogging.
Here are some thoughts on beginning jogging:
Set aside at least 20-30 minutes of time three days a week. Try Monday, Wednesday, Friday or Tuesday, Thursday, Saturday allowing for recovery time between your jogging sessions. You need to commit to a schedule that doesn't overwhelm you, but that also gets you results. Otherwise you may get discouraged and give up. On the other hand, you may get very excited and jog more often because you find the activity to be so enjoyable!
Get the right running shoes. Beginner jogging does not require you to spend a fortune, but you do need to invest in a good pair of running shoes that properly support your type of feet. Get yourself fitted at a running shoe store. They know what you need and can look at an old pair of shoes you may have to better understand the wear pattern. They can also help you with inserts if you need them as well as a good pair of socks.
Warm up your muscles to prepare them for the work ahead. Also stretch after your jog. There are great benefits to stretching at the end of a workout not the least of which is that you'll feel better and experience less muscle cramps. Stretch out each muscle group, holding each stretch for at least 15 seconds and do not bounce. You'll want to stretch all over but focus on your hips, thighs, hamstrings and calves.
A basic rule of beginner jogging is to learn the basics of correct form and proper technique. Keep your arms at about belly button level, hands are relaxed, look out, not down and keep your shoulders back to maintain good posture. Don't pump your arms across your chest as this wastes energy. Try not to bounce. Keep in mind as you land that most distance
runners
land on their heels or mid-foot and roll forward onto the toe. This will help reduce stress on your knees and other joints. Don't jog on your toes for any length of time because you'll get shinsplints and your calves will get very tight.
Breathe. Inhale through your nose, filling the lungs and exhale through your mouth. By exhaling through your mouth your body gets rid of more carbon dioxide and heat with less effort. Of course, if you need to breathe through your mouth and nose than do so. You will elevate your heart rate and it may be necessary to take in as much oxygen as you can through your nose and mouth until you reach a comfortable pace.
Have fun! Beginner jogging is an excellent way to get into shape or stay in shape while having time to yourself. Most joggers will likely agree that it’s an activity that's both good for your body and your mind.
Make it a habit. Get out three days each week (more if you can fit it in) for two months at least and combine jogging with walking until you can jog comfortably for 20 minutes or longer. In no time you'll improve you're cardiorespiratory endurance, lose weight and feel better about yourself.
