Jogging Tips

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Jogging can be a great exercise. It certainly has lots of benefits to it! Below are some jogging tips you may find useful. These tips will help make your jogs better.

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

Before Beginning a Jogging Routine

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

    Once you get the green light be sure to...

  • 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 such as in the morning.

  • End your exercise with a cool-down. Do light stretching to give your muscles a chance to relax.

  • Eat light. This jogging tip is important.

    Don’t 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 an energy bar so you have something in your stomach.

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. You do have a goal distance, right?

  • 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 an endurance foundation 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. On the other hand, if your mouth is dry and cotton-like, sip a couple of ounces of water as needed.

    Breathing through your nose will minimize a dry mouth, but that isn’t always comfortable. It’s often easier to breathe through our mouths. Just keep your water handy and sip as needed!

  • Energy bars. Experiment and find one that suits your taste. There are many choices on the market available to you. You’ll need to try out different ones to see what works best and tastes great.

  • Purchase a notebook or consider using a web site to track your progress. Log miles for yourself and your jogging shoes.
Running shoes start breaking down at the 300-mile mark. That’s when you’ll need to get another pair to ensure your feet are properly supported.

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, but if you can’t talk then you’re over doing it.

  • Stay within your target heart rate zone. This zone burns fat efficiently. Figure out your zone and work to stay in it to effectively burn calories.

  • 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.

    Also, 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.

Protect yourself while jogging with the "Hot Walkers" pepper spray. Don't let an attacker ruin your right to keep fit in your own neighborhood.

When to Jog?

  • 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.
Find what works best for your schedule. What may work for one person clearly won’t work for another. If you can jog in the morning, do it, but if you can’t don’t worry. Get your fitness time in where you can.

Balance Your Routine

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

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

Where to Jog?