Jogging Tips

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Remember jogging should be fun, easy and enjoyable! Otherwise...why do it?

Before Beginning a Jogging Routine

• Always consult your doctor. This is an important step. Your weight, current fitness level and pre-existing health conditions are factors before beginning.

• Warm up. Prepare Your muscles for the work out ahead. Walk for a few minutes. Rest and begin static stretches -- no bouncing. Your muscles need time to warm up particularly if it's cooler.

• End your exercise with a cool-down. Do light stretching.

  This gives your muscles a chance to relax.

• Eat light. This jogging tip is important.

  D jog on an empty stomach (you'll have zero energy) but don't overload yourself either (you'll feel sluggish).

  Eat a banana, a serving of oatmeal or power bar for energy.

Distance Jogging Tips?

• Start slowly. Take your time as you build distance. Jog and/or walk a mile. Build upon this until you can jog your goal distance.

• Build endurance. Begin adding distance each week in 10% increments. If you're jogging 30 minutes daily, add three minutes the following week. Practice this jogging tip to safely build endurance without risking injury.

• Spit. If your mouth seems full of saliva, spit it out. You'll breathe easier. It's not comfortable to breathe around all that excess stuff.

• Power bars. Experiment and find one that suits your taste.

• Purchase a notebook. Or consider using a web site to track your progress and miles logged on your jogging shoes.

Jogging Safely

• Listen to your body. If you're breathing heavily slow down. You should be able to talk while jogging. If you can sing you're not working hard enough.

• Stay within your target heart rate zone. This zone burns fat efficiently.

• Wear identification. It's a hassle to carry a wallet. Use a wrist band, shoe tag or ankle band with your identifying information. Practice this jogging tip for you and your family's peace of mind.

• When jogging alone.

  Tell a friend/family member where you're going.

  They should know how long you'll be gone in case they need to reach you.

• Carry pepper spray.

  Keep this handy in case you come across an aggressive dog or an attacker.

  Purchase a small container with a Velcro strap. This way you can press the button quickly. Or, consider a dog whistle to deter a not-so-friendly Fido.

• Morning jogs are best. Get your exercise done early and have the rest of the day. This jogging tip is good to consider so you can jump start your metabolism. You'll burn more calories throughout the day!

• Jog at sunset but consider air quality and safety in your area.

Balance Your Routine

• Cross-train. Walk, swim or ride a bike on days you're not jogging. Cross-train different muscles to build strength rest your jogging muscles.

• Strength train. Jog for endurance and strength training for flexibility, balance and muscle definition.

Where to Jog?

• Jog on mostly flat surfaces. Jog along the the beach, in your neighborhood or along a jogging trail. This will invigorate you to get your exercise done.

• Consider the treadmill.

  We can't always jog outside.

  Inclement weather or busy schedules require us to make use of a treadmill. Change up your treadmill jogs with intervals and hill runs. Challenge yourself and keep it interesting.

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