Jogging, a slower form of running, burns calories, provides a good workout and helps you stay fit. But jogging for long periods of time can make you tired. There is not a quick fix for this. You must make sure you are healthy enough to jog, then condition your body and build your endurance by setting up a jogging program that includes incrementally longer jogs. Commit yourself to the program and you will notice that as you get in better shape you can go jogging for longer periods without getting tired.
Step 1
Plan a jogging program and set a goal. For example, if you want to be able to jog for 30 minutes without getting tired, you should be able to jog for 30 minutes by the end of your program. Schedule a jog five or six days a week.
Step 2
Start slowly. Don't overdo it. Doing too much at the beginning can lead to injuries. Jog for 15 to 20 minutes four or five days a week. Once you can comfortably jog for 20 minutes, add five minutes to each jog. Do this until you can jog for 30 minutes without getting tired.
Step 3
Perform intervals to boost your endurance. Alternate between running and jogging. Run for 30 seconds, then jog for one minute. Do this workout twice a week.
Step 4
Relax when you jog. Tight muscles can make you tired faster. Take deep, slow breaths, breathing in through your nose and out through your mouth.
Step 5
Stretch after each jog to loosen your muscles and improve your flexibility and range of motion.
Tips and Warnings
- To help maintain your energy after jogging, make sure to rehydrate yourself fully.
- Exercise can be dangerous in the presence of underlying physical ailments or medical conditions. Consult with a physician before starting any exercise program.
Things You'll Need
- Shoes designed for jogging
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- American Council on Exercise: Interval Training
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