Jogging every day is an effective way to get in shape and enjoy some fresh air -- but starting a jogging routine may feel daunting, especially if you don't usually exercise. Before you commit to running every single day, start slow. With commitment and practice, you can gradually increase your endurance until you're ready to run a 5K without stopping. Talk to your doctor before starting a new exercise routine, especially if you have injuries or health conditions.
Step 1
Choose a pair of supportive running shoes and comfortable clothing, like shorts or yoga pants and a T-shirt. Buy running shoes at a specialty running store that support your feet and feel snug, but not too tight. Choose clothing that is made of cotton or spandex so your clothes will move with your body and help your skin breathe.
Step 2
Do a combination of running and walking every day for half an hour. Although you may feel pressured to run the entire time, walking for a few minutes as you catch your breath is still beneficial. Soon, you will find yourself running more and walking less often.
Step 3
Practice good form while you jog to prevent injury. As you jog, lean forward at the ankles -- do not bend your waist forward. With each step, hit the pavement with your heel first, then roll onto the ball of your foot as you lift it back up in the air again, pushing off the ground with your toes.
Step 4
Take a break for a few days if you experience pain. Although some mild soreness is expected when you begin any new exercise routine, do not ignore pain that lasts longer than a few days. If pain occurs while running, stop immediately and stay off your feet until the pain subsides.
Step 5
Increase the amount you run by 10 percent or less per week -- if you run 1 mile the first week, run 1-1/10 miles the next week. Continue increasing your distance slowly until you can run as long as you want without feeling fatigued.
Tips and Warnings
- Eat a small protein and carbohydrate-filled snack about half an hour before you run. Do weight-training exercises, like pushups and situps, twice a week to keep your upper body strong.
- Consult your doctor if you experience any pain that lasts longer than a few days.
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