Jogging improves heart and lung function, builds and tones muscles, and even helps the mind. A regular jog, usually defined as running at a pace of nine minutes per mile or slower, will burn calories and keep muscles firm. Check with a doctor before starting a jogging program if you have not exercised regularly and get good shoes; look for training shoes or types designed specifically for jogging and not for competitive running. Get a spouse or friend to join you, for security and to keep you moving.
Step 1
Stretch before jogging to loosen and warm up muscles. Put your hands against a wall or pole and push with your legs. Put one leg out in front and bend your back knee to the ground to stretch your hamstrings. Do knee lifts: Raise your knee and pull it to your chest with your arms. Lie on your back and raise one leg at a time straight up. Lie on your side and lift your top leg up, alternating sides and legs.
Step 2
Start slowly. Alternate walking and jogging until your body adapts to jogging, especially if you also are trying to shed pounds. Jog slowly when you start a run; let the muscles warm up and adjust to the movement. Try to maintain a steady pace once you hit your stride. Keep your back straight and your head up and swing your arms as you jog; some joggers use light wrist weights to improve toning of arm muscles.
Step 3
Lift your knees as you jog. Work in butt kicks and knee lifts at intervals: As you jog, lift your leg in back as if trying to kick your back, or lift your knees in front as if you are trying to touch them to your chest. These movements stretch and tone leg muscles more than ordinary jogging. Jog with a heel-to-toe motion of your foot, but now and then switch to a toe-first sprinter's motion to tone lower legs.
Step 4
Switch it up. Some joggers like a routine, working out at the same time and same place every day, but variety tends to keep interest and activity up. Use a jog to explore new areas while working out muscles. Jog some hills — going uphill will work quadriceps, going downhill will stretch hamstrings. Vary your arm movements, too, by exaggerating the arm swing, to get more toning on the upper body.
Things You'll Need
- Good shoes
References
- MayoClinic.com; Fitness Training — Elements of a Well-rounded Routine; September 2011
- TargetWoman: Jogging Exercise
- Weight Loss Advice: Jogging Every Morning to Lose Weight
- "The Nurse Practitioner"; Jogging: Cardiovascular Benefits and Risks; P.J. Estok, et al.; May 1986
- Motley Health: Health Benefits of Jogging and Running
- WomenFitness.net: Jogging
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