The "2008 Physical Activity Guidelines for Americans" recommends a minimum of 150 minutes of cardio exercise each week. Jogging is a convenient and low-tech way to achieve this goal -- it requires no special equipment, you can do it alone or in company and you can vary your route regularly to keep it interesting. However, you might find jogging fatiguing at first. Use interval training and proper preparation to keep yourself safe and comfortable while you develop stamina.
Step 1
Eat one to two hours before jogging. If you jog in the mornings, wake up early enough to eat breakfast and digest it before you begin. Include complex carbohydrates, such as fruits or whole-grain bread, which give you energy for your workout.
Step 2
Bring a snack with you on your jog. Eat a few bites of a granola bar or banana every 10 minutes or so to prevent your blood sugar from dropping while you exercise.
Step 3
Wear quality running shoes that fit you properly. Choose shoes from a reputable brand. A good running shoe cushions your feet and supports your arches, which stops you from tiring as easily and helps prevent injury.
Step 4
Stretch and warm up at the beginning of your jog. Walk for the first two to five minutes of your workout to increase the blood flow to your muscles and prepare your system for exercise.
Step 5
Train in intervals. Instead of jogging for 30 minutes consecutively, break up the workout with short periods of walking. As you develop stamina, shift the proportions of your intervals so that you are doing progressively more jogging and less walking.
Step 6
Eat protein within half an hour after you jog. This helps build the muscles you worked, which develops your strength and stamina for future workouts.
Tips and Warnings
- Talk to your doctor before you begin any exercise program, especially if you have a previous injury or a medical condition. Be patient while you build stamina. Strengthening your cardiovascular system requires time and dedication.
- Stop jogging if you feel fatigued, dizzy or nauseous. Rest until you feel better, and then walk home. Lessen the intensity of your next workout and build your strength and stamina more gradually.
Member Comments