Jogging is basically running at a slower pace --- less than 6 miles per hour, according to speed and conditioning coach Mike Antoniades. Mile for mile, it burns about the same amount of calories as brisk walking. A person weighing 155 lbs. walking 5 miles in one hour burns about 563 calories; the same person jogging 5 miles in one hour burns the same 563 calories, the NutriStrategy website calculates. Jogging every morning is ideal for those who want something that feels a little more intense than walking, but not as intense as running; once you are accustomed to jogging for a mile --- which, at 5 mph, will take you around 12 minutes --- you can aim for longer stretches.
Step 1
Buy running shoes with arch support and a flared, cushioned heel. You can also try shoes that mimic jogging barefoot. A Harvard University study found that running with a more minimally cushioned shoe reduced impact forces on the joints.
Step 2
Walk for an hour every day. If you are new to jogging, start by walking a mile as fast as you can until you build up to walking about 5 miles in one hour.
Step 3
Jog for 1 minute and walk for 5 minutes. This will begin to build your endurance for jogging.
Step 4
Decrease the time you walk every week. After a week of jogging for 1 minute and walking for 5 minutes, begin jogging for 2 minutes and walking for 4 minutes.
Step 5
Jog for the entire mile by week 6. From here, increase the amount of time you spend jogging in short increments if you want to go more than a mile regularly. You are doing well as long as you are progressing and doing what your body can handle.
Tips and Warnings
- Jog with a friend to help keep you motivated. Vary your jogging path to reduce boredom.
- Consult with your doctor before beginning any new exercise program.
Things You'll Need
- Running shoes
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