Even if you're already active, you will find that jogging places demands on the body that are best met by easing into the activity. Following a schedule that gradually increases the amount of jogging you do over a period of several weeks will enable you to reach your jogging goal. If you have not been physically active, see a doctor before starting a jogging program to determine a safe level of activity.
The First Week
Take your fitness level into consideration when you begin your program. If you have been completely inactive, spend your first week walking and save the jogging for your second week. Walk for five minutes as a warmup, then spend time stretching your muscles. Walk briskly for 10 to 15 minutes at a pace that is comfortable before slowing down to a gentle walk for a few minutes to cool down. If your fitness level is a little more advanced, alternate brisk walking and jogging at a comfortable pace for 20 minutes after your warmup.
Walking and Jogging
Let your fitness level and doctor's advice guide your jogging program. By your second week you should be able to alternate walking and jogging at least three times per week. After your warm up, walk for five minutes, then jog for one minute and repeat the cycle once. You can also walk for two minutes and jog for 90 seconds for 20 minutes as recommended by the Couch-to-5K program. Gradually increase your jogging time in subsequent weeks. You should reach 10 minutes of jogging, or one full mile, by six to nine weeks.
Jogging
At seven to 10 weeks, you will have worked up to a full jogging schedule. Warm up by walking briskly for five minutes and stretching before jogging. At this point you can use either time or distance to schedule yourself. Jog for 25 to 30 minutes or track your distance and aim for 2-1/2 to 3 miles. Jog slowly for a few minutes at first before increasing your pace and work your way up to your goal for the next few weeks.
Tips
Spend the time and money to find a running shoe that fits well and is designed for your foot type. Ankle strength and arch type are factors in choosing a running shoe that will help prevent injuries. Be careful of your form while you are running to maximize your efforts and prevent muscle strain. Keep your arms loose and bent at a 90 degree angle and swing them forward and back without crossing your body. Your foot should be almost flat when it hits the ground with the front slightly raised. Cool down after each session by walking normally and stretching.
Member Comments