Jogging is an effective way to lose weight and improve cardiovascular health. Unlike other workout programs such as gym memberships or personal trainers, jogging is inexpensive and convenient. Little equipment is required and jogging can be done right outside your home. Always consult your doctor before starting any exercise program.
Equipment
Only a few items are necessary to begin a jogging program, making it an affordable alternative to many other types of exercise. "Fitness" magazine recommends investing in a good pair of running shoes at a specialty store. Unlike chain stores, employees at specialty stores are trained to evaluate your running style. They can help you find the correct running shoe that will help you to avoid injuries. Other items that may be helpful for jogging are shirts, shorts and socks made of wicking material that pulls moisture away from the body, helping you to avoid blisters and chaffing. Women will need a high-quality running bra as well.
Training Schedule
According to the American Council on Exercise, the most effective way to begin a jogging program is to remember to not run too far or too fast before you are ready. This can lead to soreness or injury and deter you from continuing your program. ACE recommends jogging for 20 to 30 minutes at about 50 percent of your maximum effort three days a week with a rest day in between. As you continue to get stronger, you can increase the intensity and length of your runs.
Where to Jog
Jogging can be done wherever is most convenient for you. You can jog outdoors on sidewalks, asphalt roads, grass and dirt trails or you may choose to jog indoors on a treadmill. Each has its advantages. According to Adam Krajchir, head coach and program director for the New York Road Runners Foundation Team for Kids, treadmills are more convenient during extremely cold or hot weather, allowing you to jog in a climate-controlled environment. Treadmills, grass and dirt trails are also easier on joints than concrete or asphalt. Sidewalks and asphalt roads are often more convenient for those who wish to jog near home.
Long Term
To ensure a long-term jogging program and to prevent injury, ACE recommends not increasing mileage by more than 10 percent each week. Also, be sure to always warm up and cool down with each jogging session. Keep your jogging schedule fresh by setting goals. Sign up for a local 5k or join a running club and meet other people who share the same interest.
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