If you’re new to running or jogging, getting started can be intimidating. However, if you plan ahead of time and ease into your new routine gradually, you’ll soon realize the benefits of jogging!
Regular exercise has numerous benefits and running for 30-40 minutes three times a week can be an excellent method to improve stamina and muscle while shedding fat.
Regular running can also lower your risk of developing health issues, including type 2 diabetes, heart disease, and stroke.
Taking up jogging
Regular walks will help you build up to jogging. If you’re new to this type of exercise or out of shape, start with walking before jumping into a running schedule.
Begin with walking for 15-20 minutes three to four times a week. Gradually raise your walking speed until jogging becomes the next natural step.
When you’re ready to start jogging, it’s still a good idea to begin each run with a fast walk. Warming up by walking first will help.
How to warm up
Before you jog, warm up for 5-10 minutes. Warming up before jogging is critical for getting your blood moving and avoiding injury to your muscles and tendons. Spend at least 5 minutes before each running session warming up your legs and lower body with a mild warmup routine. Warmup exercises that are effective include:
- brisk strolling
- Walking in place
- Knee lifts are performed.
- Side-stepping
- Staircase Climbing
When you first start, alternate between running and walking. Even if you have been working out, when you start running, you’re working new muscles and will need to adjust accordingly.
So, take it slowly at first. For instance, during your first few runs, you could alternate between jogging for 5 minutes and walking for 2 minutes for the duration of the run.
You’ll soon be able to maintain a running pace for a longer amount of time before switching back to walking as you get used to jogging.
Form
While jogging, use the appropriate form. Though most people believe that how far and how long you run is solely determined by endurance and determination, having perfect running form has a big impact on your performance.
To get the most out of your run and avoid injuries, remember to:
- Maintain a straight neck and relaxed jaw muscles.
- Maintain a relaxed posture with your shoulders back and down.
- Bend your arms 90° and maintain your hands relaxed (but not floppy)
- Lean slightly forward without bending at the waist.
- Keep your hips square and stable.
- Avoid raising your knees too far.
- Lightly strike the ground with the middle of your foot (not your heel or toe)
How to breath
Breathe normally when jogging. While jogging, maintain an equal breathing rate and breath deep into your stomach rather than shallow breaths into your chest. To assist in maintaining your breathing regularly, try taking one breath every two strides.
While running, you may be tempted to pant or take short, shallow breaths, but breathing slowly and deeply can provide more oxygen and help you keep your energy.
Stay hydrated while jogging
It’s easy to become dehydrated while jogging, which can sap your energy. Drink at least 16 fluid ounces (2 cups) of water 1-2 hours before your run and 4-6 swigs of water every 15-20 minutes. Drink 14-16 fluid ounces of fluids after your exercise, such as a recovery shake or smoothie.
Water is usually the finest thing to drink after a quick exercise. If you are bored drinking plain water, try to squeeze a dash of lemon or lime.
A sports drink might help you stay energized if you’re jogging for 60 minutes or longer or if you anticipate other difficult conditions (such as uneven terrain or harsh weather).
Perform stretches for your legs and lower back.
Walking and simple stretches will help you recover from your jog. A cool-down technique after a run might help you prevent strain on your heart and muscles. After your jog, stroll for 5-10 minutes and then do some stretches to relax your muscles. Perform deep static stretches for 15-30 seconds at a time.
Fuel your body
Feed your body a protein-rich meal. 2-4 hours prior to jogging. Before each jogging exercise, eat a light, healthy meal high in protein, good fats, and fruits and vegetables. To allow your food to digest and minimize pain, jog at least a couple of hours after a big meal or between 30 minutes and 2 hours if you’ve had a smaller snack.
Protein-rich foods include chicken breast, fish, beans and peas, and low-fat dairy products.
Healthy protein can provide you with energy for your jog. It will also help you recover from your workout by promoting muscle growth and repair.
If you want to lose weight, try increasing your intake of fruits and vegetables, lean meats, and whole grains. Reduce your consumption of sugary and caffeinated beverages, processed foods, and fatty foods.
Preparing Your Route
When you first start out, run on an even, level surface. Jogging on uneven terrain can be a fantastic workout, but it will be difficult if you are new to running. When you first begin, stick to flat surfaces such as asphalt roads or running tracks.
Tracks are softer than conventional roads or sidewalks, resulting in less stress on your feet, knees, hips, and spine.
Keep it safe
To keep safe, jog in a familiar, well-lit location. Look for a location with sufficient visibility and avoid hidden spots. Choose a location that is known to you and has a high volume of foot traffic. This lowers your danger of injury or attack when jogging.
You should run with a friend if possible. You’ll have someone with you in case something goes wrong.
If you must run after dark or in low-visibility situations, dress brightly so that vehicles, cyclists, and other runners can see you.
Dodging bad weather
To dodge the elements, opt for an inside track or treadmill. If the weather is bad or the air outside is dangerous, running indoors can be a terrific alternative to going for a jog outside. If you don’t want to jog outside, go to your local gym or fitness center and use the track or treadmills.
Running outside might provide a more intense workout because you are dealing with wind resistance. However, you can adjust for this by inclining your treadmill by 1%.
Variate your speed (and incline if you’re jogging on a treadmill) to lower your risk of repetitive motion injury while running indoors.
Use an app
Plan your route and track your run using a jogging app. Running applications can be quite useful if you want to keep track of how far and how quickly you jog, as well as how many calories you burn. Many of these applications also let you plan your route ahead of time, which is especially helpful if you’re jogging in a new or unknown region.
Install one of these apps on your smartphone or fitness tracker and become acquainted with its capabilities before you begin running.
Runkeeper, Map My Run, Runtastic, and Pumatrac are some popular running apps.
Getting Ready for a Jog
Choose a pair of running shoes that are comfy for you. Because there are so many styles and different types of running shoes on the market, you may be overwhelmed by the challenge of selecting the proper pair.
However, according to a recent study, the best running shoes for you are likely to be the ones that feel the most comfortable. Go to the store and try on four or five different pairs of running shoes. Take your time moving around in them and selecting the ones that seem the most comfortable to you.
Take a fast jog around the store, if feasible, to get a sense of how the shoes feel when you run.
Wear the socks you’d regularly wear when running to get a good impression of the fit.
Every 350-500 kilometers, replace your running shoes (560–800 km). Running shoes that are worn out do not absorb shock as, well. To avoid pain and injury, keep track of the distance you’ve traveled and replace your running shoes every 350-500 miles (560-800 km).
If the heels of your shoes aren’t too worn down, you can still walk in them.
Even if your running shoes haven’t seen a lot of action, shoes older than a year may become less comfortable due to changes in the soles that develop over time.
What to wear
Dress in weather-appropriate attire. You don’t have a special outfit to go jogging, but your attire should be comfortable and easy to move in. It’s also a good idea to dress in weather-resistant clothing.
If the weather is warm, wear light clothing, such as shorts and a t-shirt. Wear long sleeves and slacks in cold weather, and layer on a windbreaker, scarf, hat, and gloves.
Stick to synthetic materials that wick moisture away, such as rayon, nylon, or spandex. If it’s particularly chilly outside, wool is also a wonderful alternative.
Hydrating is important
Get yourself a water bottle. When you run, your body needs extra fluids, so bring water with you to avoid dehydration. Bring a lightweight bottle that you can carry or fasten to your belt while jogging.
Choose a bottle that will last you the entire run, especially if there aren’t any refill stations along the way. Drink 4-6 gulps of water every 15-20 minutes of running.
Jogging belt
Wear a jogging belt or a pouch to hold your accessories. When you jog, you don’t want to be carrying too much, but you will probably want to have your essentials (such as your phone, keys, and ID card) with you.
Look for a lightweight jogging belt or bag that can hold everything you need.
A jogging belt can be purchased online or at a sporting goods store.
Some running bags or belts incorporate water bottle pouches or clips.
If you’re worried about safety, keep a safety whistle and pepper spray in your pouch.
Keeping your practice going
Make a regular schedule. Maintaining an exercise habit requires a regular schedule. You are more likely to continue a consistent and regular workout plan if you select the proper time of day and duration and stick to it.
Look for a period during the day when you will have enough time to run without feeling rushed or pressured.
For the best benefits, aim to jog at least twice a week.
Gradually increase your time and distance. Gradually increase your workouts as you get in better shape to avoid becoming stuck in an exercise rut. Aim to improve your weekly running distance by 10%.
So, if you run 5 miles one week, try 5.5 miles the following week.
Set precise running objectives. Having objectives can help you stay focused and give you something to strive for. Consider a specific goal or challenge that you want to fulfill and try to work toward it on a consistent basis.
You may, for example, work on attaining a specific time or distance target, such as running 1 mile (1.6 km) in 10 minutes.
Training for a race can be an excellent way to create objectives for yourself and keep yourself motivated. You may, for example, train for a 5K or sign up for a charity run.
Making jogging interesting
To keep things interesting, change up your routine. Changing up your jogging program is essential for keeping your body challenged and avoiding fitness ruts. It is also important to vary your routine to avoid becoming bored or discouraged with it. Experiment with varied routes, altering your pace and distance and alternating between indoor and outdoor runs.
Including fresh topography in your route might help you break up your routine, so try adding hills or stairs to your route.
Intervals should be included in your run. Intervals require repeatedly switching between sprinting for several seconds and then slowing down for several minutes.
Alternatively, pick a landmark, race to it, then return to your regular pace for a few minutes before picking another landmark, dashing to it, returning to a normal pace, and so on.
To Conclude
Find a running partner. Running with another person is an excellent method to stay motivated and accountable. Ask around among your friends, family, and coworkers to see if anyone is interested in jogging with you.
Ideally, try to jog with someone who has comparable skills and experience to you. It will be easy to keep up with each other this way.
If you don’t have any buddies that want to join you, try online jogging community sites. Many of them provide services to connect persons looking for a running partner or to join a running group.