Jogging is beneficial for individuals of all ages, including those over the age of 60. Jogging can help to improve your mood, control your weight and prevent a number of diseases -- such as heart disease, stroke, diabetes and some cancers. Jogging can also help maintain healthy bones and prevent the onset of arthritis and osteoporosis, according to the National Academy of Sports Medicine. With a few precautions and proper training, you can be well on your way to a regular jogging routine.
Step 1
Visit with your primary care doctor. The American Academy of Podiatric Sports Medicine, AAPSM, recommends that all adults over the age of 40 should receive medical clearance from their doctor prior to jogging.
Step 2
Invest in a good pair of running shoes. Visit a local sporting good store or running shoe specialty store for advice. Shoes should have shock absorption, fit snug in the heel and allow for half an inch between your longest toe and the tip of your shoe. Shoes should also be appropriate for your foot type, body weight, jogging terrain and the amount of jogging you plan on doing.
Step 3
Wear cool, loosen fitting clothing as you jog. This will help keep you more comfortable and prevent overheating. Carry a bottle of water with you as well.
Step 4
Engage in a warmup and stretching program prior to jogging. The National Academy of Sports Medicine, NASM, recommends a five to 10-minute warmup. Consider walking on a treadmill or using an elliptical machine. After your warmup, stretch for five minutes. Focus on your hamstrings, quadriceps, calves, knees, hips and lower back.
Step 5
Pace yourself to reach your goal. NASM recommends increasing your training regime by 10 percent each week. For example, if your goal is running one mile each day, start with 1/10 of a mile for the first week. Gradually add a tenth of a mile each week to your jogging program until you reach your goal.
Tips and Warnings
- Listen to your body as you jog, if something does not feel right stop. Plan to jog regularly. NASM recommends healthy adults under the age of 65 participate in cardio exercise five days per week in 30-minute sessions. Adults over the age of 65 should contact their physician for exercise guidelines.
- Discontinue exercise and seek appropriate medical care if you experience chest pain, extreme sweating, dizziness or shortness or breath.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American Academy of Podiatric Sports Medicine: Running and Your Feet
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