How To Take Up Jogging Or Running

Jogging and running strengthen the heart and other muscles, strengthen your bones, lower your blood pressure, reduce stress and help you control your weight. Jogging doesn't require any special equipment or gym membership and you can do it alone or with friends. The flexibility offered by running makes it an excellent choice for cardiovascular workouts, regardless of your experience level. If you have never run, it is easy to get started.

Step 1

Wear comfortable shoes that provide cushioning and support. Wear shoes specifically made for running -- not shoes made for walking, tennis or basketball. If you are overweight or have joint problems, look for shoes that offer extra cushioning. Special clothes are not required for running, but you will be more comfortable if you wear clothes that are breathable and fit well. Baggy clothes may be comfortable and prevent you from feeling self-conscious, but once you start running, they will shift around, which can lead to painful chafing.

Step 2

Start slow. Jog for 30 seconds and walk for one minute. Repeat for 20 to 30 minutes. As your fitness increases and your body becomes accustomed to running, gradually increase the amount of time you spend running and decrease the amount of time you spend walking. Start out running every other day. Increase the frequency of your running as you become more comfortable until you are running most days of the week.

Step 3

Set a goal. Whether you want to enter a charity 5K in several months or set a date to run one mile without walk breaks, it is important to set a goal so that you continue to improve. Whether your goal is to run faster or longer, setting a concrete goal increases the likelihood you will succeed.

Step 4

Distract yourself. Serious runners who focus on improving their time need to concentrate during their runs to continue to improve. Beginners who do this may become overwhelmed with discomfort and fatigue. Instead, distract yourself with music or looking at the scenery or by bringing a friend along.

Step 5

Add variety. Explore areas beyond the sidewalk outside your house. You can keep your interest level high and become a stronger runner by running on various surfaces, such as asphalt, dirt trails and wood chip paths, and on various routes, such as rolling hills and flatter surfaces.

Step 6

Chart your progress. Keep a running log of the time and distance of your runs as well as your comments on how you felt during and after the run. You can buy a running log or use a regular notebook.