Jogging is a cardiovascular exercise that improves your heart and lung functions, builds muscular endurance and burns calories for weight loss. According to the Mayo Clinic, a 160-pound person can burn about 580 calories an hour by jogging. If you have the motivation to start jogging, but are new to this type of exercise, it is essential that you start slowly and allow your body time to adapt.
Step 1
Invest in a pair of jogging shoes. Go to an athletic store and buy a pair of running-specific shoes. Let the staff assist you in finding shoes that support the specific structure of your foot. Use these shoes only for running.
Step 2
Perform a dynamic warm-up for three to five minutes before each run. A dynamic warm-up includes light exercises that prepare your body for activity. Try jumping jacks, running in place, high knees, arm circles and lunges.
Step 3
Start with two to three days of jogging per week. Make each session last 20 to 30 minutes. Perform jogging and walking intervals at first. Jog for three to five minutes, walk for three minutes and repeat.
Step 4
Increase the amount of running. Jog for one to two minutes longer every two weeks. Decrease your walking time to one minute. Continue this pattern until you can jog for 20 to 30 minutes without walking.
Step 5
Add a day to your jogging schedule every two to three weeks until you are running five to seven days a week. The Running Advisor suggests you do hard and easy runs on back-to-back days. For example, if you run for 30 minutes one day, make your run shorter or slower the next day.
Step 6
Jog on a variety of surfaces to continue challenging your body. Try running outdoors, on a treadmill or on an incline. Variety prevents your body from hitting a plateau.
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