Have you been thinking about starting a running program but aren’t sure where to begin?
If so, you’re not alone!
Many people wish to start jogging but don’t know how to start.
If you want to try out jogging, these 7 tips will help get you started on the right foot!
1. Understand Jogging and Why It Helps
When you jog, your body is not just burning calories and fat.
It’s also building endurance.
When you start running, build up your time gradually.
Alternate walking with running;
Most experts recommend a run-walk-run pattern of 10 seconds of jogging followed by 1 minute of walking.
Once you’re comfortable with that, try increasing your speed and decreasing your walking time or eliminate it altogether.
As you continue to build endurance and strength, see if you can drop your total run/walk/run times by 5 seconds each week.
You might be interested in How to Start Running: A Beginner’s Guide To Getting Started.
2. Find a Pair of Running Shoes That’s Right For You
When you’re just starting out, it can be hard to know what kind of shoes you need.
If you’re not a serious runner, there’s no reason to drop hundreds of dollars on specialized gear.
Start with something basic and inexpensive—and stick with it until your feet hurt or it wears out.
Every few months rotate your shoes;
if they look like they could use an upgrade, buy a new pair and donate your old ones.
By sticking with a budget pair of tennis shoes or cross-trainers (or even those old sneakers that seem comfortable enough), you won’t have any extra money invested in gear right now.
And even if you do develop a taste for running, after all, you can always upgrade later!
3. Invest in Good Workout Clothes
The right workout clothes can make a big difference in how you approach your workout.
Buy workout clothes that fit you well, are comfortable, and are made of breathable material.
You should also opt for a fabric that wicks sweat away from your body so you stay dry even when your heart rate is up.
Focusing on your comfort will not only help you enjoy running more, but it will also mean that you’re less distracted by distractions like a chafing waistband or a jiggling bra strap.
Wearing uncomfortable clothing is one of the main reasons people cite as their reason for not exercising regularly.
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4. Warm Up Before Exercise
Going from zero physical activity to a hardcore jog can lead to injury, so it’s important to warm up properly.
Start with a 5-minute walk before you start your run and then jog slowly for five minutes at a pace that feels comfortable.
Next, increase your speed and lengthen your jogging time by 1 minute every 2 minutes until you reach 15 minutes of running.
Take a 3-minute break and resume with another 15-minute session;
Continue in 1-minute increments until you have completed 45 minutes of jogging.
In total, it will take two 30-minute sessions or three 20-minute sessions per week.
5. Set Realistic Goals
Setting realistic goals is incredibly important if you want to jog (or run) consistently.
For example, setting a goal like I’m going to run 3 miles every day without thinking about whether or not you can reach that goal might lead you on some days to over-exert yourself, which can hurt your progress.
That being said if your goal is too low.
For example, running one mile every day.
You might not be challenging yourself enough.
Whatever it is you decide, make sure your jogging goals are achievable and specific in order for them to be effective.
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6. Commit to Consistency
It’s so easy to make excuses about why you can’t go running today.
I’m too tired, it hurts my knees.
I don’t want sweat all over my new shirt.
Instead of letting these stop you, put on your sneakers and get out there anyway.
Even if you only have time for a few miles every other day, do it!
The more consistently you exercise, the faster you’ll be able to build endurance and increase speed (and before long, not only will jogging become easier but so will all forms of exercise).
7. Listen to Your Body
It’s possible to overdo it, especially if you’re not used to jogging.
If your joints feel achy or if you start feeling sick, take a break and consult your doctor.
Building up your endurance is a process, so be patient and listen to what your body is telling you about how much and how fast you should be jogging.
Ultimately, if you want to get fit quickly and stay healthy along the way, slow and steady really do win.
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