If you've never jogged before, are coming back from an injury or are making a return to jogging after taking an extended break, the thought of jogging a mile can be daunting. However, jogging a mile is an obtainable goal for most people. The trick to achieving your goal is to start out slow and gradually work your way toward your goal.
Step 1
Buy in a good pair of running shoes. Go to a sporting good store or running specialty shop. To avoid pain and injury to your feet as you jog, invest in a pair of sneakers that provide shock absorption and fit properly. Shoes should fit snugly in the heels and have enough room to wiggle your toes. When trying shoes on, wear the type of socks you plan on wearing as you run. Additional, try shoes on during the middle of the day when your feet are at their full size.
Step 2
Build up your endurance. Participate in cardiovascular training. The National Academy of Sports Medicine recommends 30 minutes of exercise per day, five days per week. Consider using an elliptical machine, aerobics, swimming or cycling.
Step 3
Warm up and stretch. Avoid injuries by preparing yourself to jog. The National Academy of Sports Medicine recommends a five to 10 minute warmup. Take a walk or use an elliptical machine. Follow up with stretching. Focus on your hips, knees, ankles, feet, hamstrings, quadriceps and calf muscles.
Step 4
Start your jog. Begin gradually and work your way up to one mile. Jog one-quarter mile the first week, a half a mile your second week, three-quarters or a mile the third week and an entire mile the fourth week. This pace can be adjusted based on your activity level. You can move slower or faster as you see fit.
Tips and Warnings
- Take a bottle of water with you on your jog.
- Always consult your doctor prior to beginning a jogging program.
Things You'll Need
- Running shoes
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Luccett; 2008
- American Academy of Podiatric Sports Medicine: Running and Your Feet
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