Beginner Jogging

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Thinking about beginner jogging as a new exercise routine? That’s great news!

Joggingis easy to start even if you've been a couch potato for a long time. Like anything it requires a commitment. Not a big commitment. You’re not getting married or anything, but a small, consistent commitment will do the trick.

You’ll need to set aside 20-30 minutes of time three days a week to start.

You can do a Monday, Wednesday, and Friday schedule or Tuesday, Thursday, and Saturday schedule. Choose what works for you and that you can follow without making excuses.

Allow for recovery time between jogging sessions.

A few pointers...

• Get the right running shoes. Beginner jogging doesn't require expensive shoes, but you’ll need a good pair of running shoes. Proper support of your foot strike is critically important.
  
  
  
  Don’t know if you overpronate or supinate? Don’t worry. Get fitted at a running shoe store. They'll can determine your wear pattern from an old pair of shoes.

• Warm up your muscles. They need to be prepped for the demands ahead.

  Stretch after your jog. You'll feel better and experience less muscle cramps.

  Stretch each muscle group for at least 15 seconds and don’t bounce. Stretch your hips, thighs, hamstrings and calves.
  
  
  
  

• Jogging requires that you learn correct form and proper technique.

  Do this by...

• Keeping your arms at 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. This wastes energy.

• Don’t bounce.

• Most distance runners land on their heels or mid-foot and roll forward onto the toe. This reduces stress on the knees and other joints.

• Don't jog on your toes for any length of time. You'll experience shin splints and tight calves.

• Breathe. Inhale through your nose. Fill your lungs and exhale through your mouth. Exhaling through your mouth releases carbon dioxide and heat with less effort.
  
  
  
  However, breathe through your nose and mouth until you reach a comfortable pace.

• Have fun! Beginner jogging is an excellent way to get into shape or keep the one you've got. You'll feel good about yourself as you see the pounds slip off. And, if you make it a habit you'll improve you're cardiorespiratory endurance, lose weight and be more self confident.

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