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How to Go Jogging Without Getting Tired

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
How to Go Jogging Without Getting Tired
Sticking to your fitness program and allowing a gradual progression can help you to increase your stamina over time. Photo Credit Pixland/Pixland/Getty Images

Though jogging is an effective way to burn calories, relieve stress and tone your thighs and butt, it requires a large consumption of oxygen to sustain for a significant amount of time. The more fit you are, the higher your VO2 max, or maximal oxygen consumption, which means greater endurance while jogging. If you are new to running or you have been sedentary for a while, your VO2 max may be low; sticking to your fitness program and allowing a gradual progression can help you to increase your stamina over time.

Step 1

Visit a running or sporting goods store to consult with a professional about proper running shoes. Select shoes to protect your feet, absorb impact and help to propel you forward, all of which can help you to run more efficiently. Running shoes are made for all different surfaces and types of feet; how your foot hits the ground can help determine the right type of shoe for you.

Step 2

Start your jog with a warm-up of jogging at an easy pace for five minutes. The warm-up helps to slowly get the blood, and therefore the oxygen, flowing throughout your body, including your core, glutes and legs. Failing to warm up can stress your muscles and cardiovascular system from the start, which may lead to early burnout.

Step 3

Perform run-walk intervals if your VO2 max is low and you are not able to sustain jogging for at least 10 minutes. Jog for three to five minutes, followed by two minutes of walking. Repeat the pattern for the duration of your workout.

Step 4

Increase your mileage slowly by adding small amounts of time to each run. Attempting to extend the duration of your jogs too quickly can cause injuries and exhaustion. Consider adding one to two minutes per run during your first and second week. Continue this pattern by adding three minutes the third week and four minutes the fourth, until you are able to sustain running for 30, 45 or 60 minutes, depending on your goals.

Step 5

Breathe properly and effectively to maximize your oxygen consumption. Allow your inhales and exhales to follow your foot strikes; breathe in through your nose for three steps and then exhale though your mouth for two steps. Push the air out of your lungs fully before inhaling; attempting to take air in when your lungs are not empty can cause shallow breathing, which can more easily cause your muscles to fatigue.

Step 6

Leave at least 48 hours between your runs to allow your body to rest and recover. Overtraining can have adverse affects on your physical abilities, compromise your endurance and may possibly lead to injuries. Cross train on the days that you are not running by taking a yoga class or engaging in a strength-training session, for example. Allow one to two days per week for complete rest with no fitness activities at all.

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