Jogging is a highly effective form of cardiovascular exercise if you're trying to improve your physique. One hour of jogging leads a person who weighs 160 lbs. to burn off about 584 calories, according to the Mayo Clinic. This would lead to weight loss of about 1 lb. per week if that person jogged every day and didn't increase his intake of calories. Jogging is also simple to adapt to a busy schedule and can be performed almost anywhere. However, you will increase your risk of physical injury if you sprint right into a fitness routine with no forethought.
Step 1
Talk to your physician. If you are over 30 years old or if you have been inactive for several years, your physician should give you some pointers before you begin a jogging regimen, according to UI Health Care. You may also need to adapt your jogging regimen and set some weight-loss goals with your physician if you're overweight or obese.
Step 2
Warm up and take it slowly. Any time you plan to jog, walk at a slow to moderate pace for at least five to 10 minutes to prepare your muscles for a faster pace. Follow up by stretching your low back, hips, quadriceps, hamstrings and calves. Although you should aim for at least 2-1/2 hours of exercise per week, limit each jogging session to 20 or 30 minutes for the first four weeks of your jogging regimen to reduce your risk of body strains. Cool down after each session by walking at a slow to moderate pace for another five to 10 minutes.
Step 3
Increase the intensity as you develop strength and stamina. Write out a plan of action, alternating days of jogging with days of conditioning exercises, such as push-ups and sit-ups. For example, the first Monday, begin each jogging session by walking 10 minutes, alternate between jogging and walking every other minute for the next six minutes and then walk four more minutes to cool off, according to "Women's Health." The next day, ride a stationary bike and do sit-ups for 20 minutes. By Wednesday, you might be equipped to handle 10 minutes of warm-up followed by eight minutes of alternating walking and jogging, followed by a two-minute cool-down period. Continue at the same gradual progression until you reach your desired jogging goal -- such as 35 minutes or three miles per day -- but never neglect to warm up or cool down.
Step 4
Spice up the routine to stay motivated. Invite your partner or best friend to join you, bring a playlist of energetic songs on an MP3 player and alter your route through the park. You might even run on a treadmill in front of the television on days when your favorite show happens to be playing.
Tips and Warnings
- Although having some muscle soreness is normal at the beginning of a jogging regimen, soreness should be less of an issue as you become more physically fit. Contact your doctor if your soreness continues past the first six weeks or if you feel extreme soreness at any time. Wear jogging shoes that have the appropriate amount of sole cushioning as well as enough mid-sole flexibility and adequate head support, recommends WomenFitness.net.
- If you take a break that lasts several weeks, avoid running at the same distance or intensity as you previously did. You risk injury due to overextending your muscles if you don't gradually build back up.
Things You'll Need
- Timer
- Pen
- Paper
- Comfortable exercise attire
- Jogging shoes
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