Jogging can help you stay both physically and mentally fit, and when performed regularly for weekly aerobic exercise, jogging can help you sustain vitality and longevity. Many people tend to enjoy jogging because it's an efficient way to exercise and can be performed almost anywhere. When you enjoy exercise, you're more likely to stick with it, and properly preparing for jogging can also help you to maintain a regular exercise schedule. By getting enough rest, eating the right foods and hydrating properly, you can maintain adequate energy stores and avoid getting tired when jogging.
Before Jogging
Step 1
Get plenty of rest before jogging to keep from tiring easily. Sleep at least seven to eight hours daily to stay healthy and active.
Step 2
Drink plenty of fluids before jogging to help you during your run. Avoid waiting until right before your jog to hydrate. If you run late in the day or at night, take in enough water throughout the day to sustain you when jogging. If you're a morning jogger, drink plenty of fluids the night before and in the morning.
Step 3
Eat plenty of carbohydrates each day to maintain energy for jogging, whether you're an early morning or evening runner. Have a meal that includes complex carbohydrates, such as whole grain bread or pasta, about two to four hours before your jog to help you avoid getting tired if you jog during the day or evening, suggests Iowa State University. If you're an early morning jogger, load up on healthy sources of carbohydrates the night before. Also include in your meals some simple carbohydrates such as fruit.
Step 4
Snack on simple carbohydrates right before jogging. Eat an orange or a banana for quick energy. Keep away from eating sweets such as candy before jogging to avoid empty calories that don't contribute to keeping blood sugar levels balanced when jogging, according to Iowa State University.
Step 5
Warm up before jogging and include stretching exercises to prepare muscles for activity. Avoid muscle fatigue by performing a variety of warmups, including gentle rhythmic exercises, such as gentle jogging in place, and static stretching, such as calf and hamstring stretching, recommends SoccerPerformance.org.
During Jogging
Step 1
Pace yourself when jogging. Start out with an easy run if you're new to jogging, recommends MotleyHealth. Increase jogging intensity as you build up stamina through regular exercise. Adjust jogging intensity, times and distances according to how you're feeling and environmental conditions. Even with short jogs, you still get aerobic exercise and you won't tire as easily on your next jog.
Step 2
Hydrate regularly when jogging to avoid getting tired from dehydration. Water also helps distribute energy-providing nutrients throughout your body.
Step 3
Snack on simple carbohydrates such as fruit if you jog long distances. Endurance running can zap your energy stores, so eating a small amount of energy-boosting food while on the run can help propel you toward your jogging goal.
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