Jogging, or light running, can provide health benefits if performed consistently. As a beginner, you may feel discouraged by how quickly you start to feel tired during a jog. While jogging does not take a lot of special skills or equipment to be able to perform, knowing a few hints to help with your technique might make the experience more effective and enjoyable for you.
Start Slow
Before jogging, take five minutes to walk briskly and warm up your muscles. Once you are warmed up, begin jogging slowly, alternating jogging with walking. This type of interval training will allow your body to adjust to jogging gradually and aid in preventing injury. According to Mayo Clinic, interval training can also help burn more calories and improve your aerobic capacity. If you are new to jogging, start with five minutes of walking to warm up, followed by jogging for one minute and walking for four minutes. Repeat the jogging and walking intervals five times; then end your workout with a five-minute walk to cool down. As your endurance increases, add 30 seconds to one minute to each jogging interval and decrease your walking intervals accordingly, always keeping the five-minute warm-up and cooldown in effect.
Form
Your posture, foot strike and focus matter in making your jogs more effective by helping to keep you pain-free. Stand up straight with your gaze focused about 20 feet in front of you. You will naturally lean forward while you run, but make sure to lean from your ankles without bending at the waist. Aim to land in the middle of your foot, as landing too far on the ball or heel of your foot can lead to various injuries, including calf strains and hip pain.
Weights
Jogging with weights may be appealing to you, as adding weight to any exercise can increase the number of calories you burn. Approach jogging with weights with caution, as the added weight can throw off your gait, leading to improper form and injury. To ease into running with weights, add 1-lb. wrist, hand or ankle weights to a 30-minute run once per week. If you have joint pain, discontinue use and try a weight vest as an alternative.
Considerations
Check with your doctor before beginning any kind of new exercise to make sure you are in good health. Even if you are not interested in increasing your distance or speed, a properly fitted pair of running shoes will make your jogging experience more comfortable and help prevent common injuries. Not all exercise techniques work for all people. Working with a certified coach or trainer may help you formulate a plan more suited to your needs.
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