Jogging, a slower form of running, is a great way to sweat the day away. Jogging enables you to build your endurance and stay fit. Practice jogging with the proper technique to get better results from your workouts. Without using the proper form, you can develop injuries, blisters and shin splints. Before beginning an exercise program, consult with your physician. Follow a program that fits your fitness level to avoid under training or over training.
Step 1
Get proper shoes. Having the right pair of running shoes can make the difference between jogging in comfort or in pain. Go to a local running store, and have the salespeople help you find the best shoe for your feet. They will be able to determine your foot type and needs. Try on the shoes, and jog around the store. If they are too loose or too tight, try a different pair until you find a pair that is comfortable.
Step 2
Start jogging. Keep your head up by setting your gaze about 100 yards ahead of you, and keep your shoulders relaxed. Do not let them creep up to your ears. Lean forward from your ankles. Most people lean forward from their waist. Doing this compromises your form.
Step 3
Swing your arms straight back and forth between the level of your waist and chest, with your elbows bent. Keep your hands relaxed. Pretend you are holding a potato chip.
Step 4
Use the heel-to-toe technique. Land on your heel first, then roll forward to the ball of your foot and push off from your toes.
Step 5
Warm-up with light aerobic activity for five to 10 minutes before each workout, for example walking or biking. Jog for 20 to 30 minutes three times per week if your are a beginner. Increase the amount of time to 30 to 60 minutes four to six days a week if you are more fit.
Step 6
Increase the amount of miles you jog by 5 to 10 percent each week, depending on your fitness level, suggests the American Council on Exercise. Progress at a slow rate to let your muscles adapt. Do not overdo it. Over training can lead to injuries.
Step 7
Cool down for 10 minutes with light aerobic activity following each workout, such as walking.
Tips and Warnings
- Take time off if anything hurts. Jog on grass or dirt; soft surfaces are easier on the joints.
Things You'll Need
- Good running shoes
References
- American Council on Exercise: Ready to Run?
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
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