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How to Start Jogging to Lose Weight

author image Erin Beck
Erin Beck began writing professionally in 2008 as an opinion columnist for the West Virginia University student newspaper, "The Daily Athenaeum." She has worked in health promotion at the university and as a communications intern at the National Alliance on Mental Illness. She has a Bachelor of Science in journalism and a Master of Public Health, both from West Virginia University.
How to Start Jogging to Lose Weight
Jog uphill to burn more calories. Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Jogging is an effective way to lose weight because of high calorie burn. If a 150-lb. person jogs for 30 minutes, he'll burn approximately 238 calories, according to HealthStatus. After running five days a week for three weeks, he would lose 1 lb. without making any dietary changes. Check with your doctor before beginning a jogging regimen.

Step 1

Purchase shoes specially designed for jogging. Running shoes are designed to absorb shock. Visit a specialty running store and ask employees for help. Wear loose-fitting, comfortable clothing.

Step 2

Begin each jogging session with a five-minute warm-up to loosen your muscles and reduce risk of injury. Perform stretches and jog lightly for a short distance. To stretch your calves, stand about 2 feet away from a wall. Step forward and put your right foot at a 45-degree angle against the wall. The ball of your foot should be pressing against the wall and your heel should be on the ground. Place your hands on the wall level with your chest and lean your hips toward the wall until you feel a stretch in your right calf. Keep this position for 30 seconds, then repeat with the other leg.

Step 3

Jog only a short distance for the first week or two of your program. Alternate jogging with walking when needed. Gradually increase distance and pace as your muscle strength and endurance improves. You may feel sore for the first few weeks, but soreness should fade with time. If it doesn't, consult a physician.

Step 4

Run on soft surfaces such as grass or asphalt. These surfaces absorb shock, limiting stress on your joints, according to John Albright, professor of orthopedic surgery and a staff physician for the University of Iowa Hospitals and Clinics' sports medicine clinic.

Step 5

Drink plenty of water before and after jogging. Drink 20 to 33 oz. of water per hour of jogging. Avoid excessive fluid loss by not jogging during the hottest part of the day.

Step 6

Aim for 30 minutes of jogging a day, five days a week, to meet the cardio recommendations of the American College of Sports Medicine and the American Heart Association. Reduce calorie intake to lose weight more quickly.

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