Jogging is an excellent way to get in shape. Like other cardiovascular activities, jogging raises your heart rate and pumps oxygen to your muscles. Even jogging at a slow pace burns enough calories to promote weight loss. As you attain cardiovascular health, jogging becomes easier and you lose some of the calorie-burning benefits. Integrate more challenges into your jogging regimen and you will increase the amount of fat your burn, improve your stamina and strengthen your major muscle groups. If you are new to exercise and have health concerns, discuss your jogging regimen with your doctor.
Step 1
Warm up for your jogging workout. Warming up prepares your muscle, joints and tendons for the high-impact activity of jogging. It helps reduce your chance of injury. Do a brisk walk or march in place for about 10 minutes to lubricate your joints and get your blood pumping. Breathe deeply as you warm up.
Step 2
Jog at a sustainable pace. Do not start jogging fast if it cuts short your workout. You want to raise your heart rate for an extended time frame, ideally between 30 and 60 minutes including your warm-up time. Beginners may only jog 2.5 miles in an hour, but they will log an hour of aerobic exercise.
Step 3
Build your jogging workout gradually. Add some new challenges to increase your fitness level. Try a route that includes a couple of hills, or one that has you jogging at a slight incline. Boost your running endurance by adding a few 15-second sprints throughout your workout.
Step 4
Strengthen your muscles while you jog. Use light hand weights to do bicep curls, shoulder raises or pectoral presses during part of your jog. Target gluteal, abdominal and leg muscles by raising your knees or heels higher while you jog.
Step 5
Cool down after your jogging workout. Now that you have warmed up your body, you can do a slow walk followed by gentle stretches to cool down. Inhale and exhale deeply, using your abdomen as well as your chest, and rotate your ankles and knees. Stretch your arms overhead and rotate at the waist.
Tips and Warnings
- Stay hydrated for jogging workouts by drinking plain water.
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