Aerobic exercise such as jogging can improve your quality of life and lower your risk of disease. Jogging is a less intense form of running, but it is still classified as a high-impact activity that will increase your heart rate, so you should gradually build up to it. If you go out and begin jogging without properly preparing your body, you increase your risk of injury and will not gain health and fitness benefits. Start by combining walking and jogging, gradually decreasing the amount that you walk and increasing the amount that you jog for an enjoyable workout.
Step 1
Warm up with a 5-minute walk. Then alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes. Repeat this workout three times in Week 1 of your program.
Step 2
Increase your jogging time in Week 2. Begin with a 5-minute walking warmup. Alternate 90 seconds of jogging with 2 minutes of walking for a total of 20 minutes. Repeat this workout three times during Week 2.
Step 3
Increase jogging time during Week 3. Warm up with a 5-minute walk. Jog 90 seconds, walk 90 seconds, jog 3 minutes and then walk 3 minutes. Repeat this a second time. Perform this workout three times during Week 3.
Step 4
Perform the following workout three times during Week 4: Warm up with a 5-minute walk. Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 1/2 minutes, jog 3 minutes, walk 90 seconds and end with a 5-minute jog.
Step 5
Perform the following workout three times during Week 5. Warm up with a 5-minute walk. Jog for 5 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes and end with a 5-minute jog.
Step 6
Perform the following workout three times during Week 6. Warm up with a 5-minute walk. Jog for 5 minutes, walk for 3 minutes, jog for 8 minutes, walk for 3 minutes and end with a 5-minute jog.
Step 7
Jog three times during Week 7. Begin with your usual 5-minute walking warmup. Jog for 25 minutes straight, trying not to walk during the workout.
Step 8
Increase your time each week by 2 to 3 minutes until you are jogging for your desired length of time.
Tips and Warnings
- Get properly fitted by a professional at a running store for your running shoes. Carry water or drink before and after your work out to stay hydrated. Start by jogging on a flat, smooth surface until you build up your endurance. Take at least one day off between your jogging workouts or add a low-impact workout or weight training. You can add a fourth day if you choose after the initial six to seven weeks.
- Do not jog in extreme temperatures if you have a medical condition or are just starting out. Stop jogging if you feel lightheaded or dizzy. Do not continue jogging if you feel any sharp or continuous pain.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Cool Running: The Couch-to-5k Running Plan
- Miami University Middletown: Jogging the Course: Informative Guide to Jogging
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