Men looking for a jogging plan, either to complement their other workouts or sports activities or simply as a means to get into shape, should remember to start out slowly and carefully. If you have any health concerns or it's been a while since you've been active, consult a doctor before starting a program of jogging or any other new exercise regimen.
Proper Warm-Up and Cool-Down
Be sure to stretch your quadriceps, hamstrings, glutes, calves, hip extensors and even your pectoral muscles before and after you jog. This not only helps prevent muscle strains, but also helps boost blood flow to make sure your muscles get oxygen-rich blood while you're jogging and that metabolic wastes are carried away from your muscles.
Jogging for Beginners
A good way to start jogging is to follow a plan that combines jogging and walking in the same workout. A simple program is five days of walking/jogging per week, broken up every two or three days with a day of rest. On the first day, walk for 30 minutes and see how you feel. If you feel you could handle a little more effort, walk for five minutes, jog for 30 seconds and repeat that pattern for 30 minutes. After a week, boost the jogging portion to one-minute intervals. Each week, add a minute of jogging until you are walking five minutes and jogging or running five minutes. In the weeks after that, subtract a minute of walking, so you're walking for four minutes, jogging or running for five minutes and so on until you're jogging for five minutes, walking for 30 seconds. After eight weeks, you should be ready to jog for 30 minutes straight.
Find the Right Pace
A commonly used guideline is to jog at a pace that allows you to have a conversation with someone, but not be able to sing. If you can sing while you jog, you need to pick up the pace. If you're breathing so hard you can't talk at all, you're putting forth too much effort.
Tips
Men tend to sweat a lot, which helps keep the body cool, but also means you can become dehydrated more easily --- so be sure to drink plenty of water before during and after your jog. Make sure you get a pair of running shoes that fits your running and jogging plans. Talk with a knowledgeable associate at a store that features running shoes and explain that you're going to be jogging a couple of miles a day, or whatever your plan is, and ask what kind of shoes would best suit your workout. Look straight ahead, not down, as you jog to prevent strain on your neck and back, and keep your arms and hands relaxed.
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