Jogging is an effective method for weight loss. Still, you may not be in the best of shape, so you need to develop a jogging plan that meets your current physical condition, endurance and stamina. Your mind can be willing, but your body unable to meet your initial goals. This often leads to disappointment and feelings of failure, and ultimately, quitting. Create a jogging plan around your local track that will gradually build your strength, lung endurance and stamina. Doing so will help you lose that weight and keep it off.
Starting Out
Aim to jog for 20 to 30 minutes three times a week to start. Beginners should be able to walk without gasping for breath before they start jogging. Start with walking the local track, or a portion of it. Walk for 15 minutes, then turn around and reverse direction. When you feel you're ready, break into a very slow jog for 15 to 30 seconds. Gauge your body's reaction. Walk until you feel your breathing and strength have returned, and then jog for another 30 seconds, or continue walking.
Alternating Jog-Walk
Ease into any jogging program, especially if you haven't exercised or jogged recently. Resist the temptation to tell yourself you can make it around the track without stopping. Start your jogging routine by jogging at a very slow pace for one to two minutes, and then walk for twice that amount of time. Always start your jog with a few minutes of walking to get your joints loose and warm. Alternating a slow jog with walking gradually builds endurance and stamina. If you can't catch your breath, jog slowly for 30 seconds and walk for one to two minutes until your breathing is slower, then continue. Do this for 15 to 20 minutes.
Distance
Visually find landmarks around your track that offer you something to aim for. For example, if you're running around a one-mile, half-mile or quarter-mile track, break the track down into four or more equal parts. Mentally prepare yourself to jog the distance to the first landmark. Don't make it so far that you feel sick, but do challenge yourself to your capabilities. Walk the next section, and then jog the next. Continue alternating the jogging and walking pattern until you can complete the length of the track or a 10-minute time period without strain.
Duration
Alternate a jogging and walking pattern for one month. By the end of that month, you should see improvement in your endurance, stamina, breathing and strength. You should also see a drop in weight and a slimmer abdomen, buttocks and thighs. At the end of the first month, you should be able to jog two to three miles in one session. As you grow stronger, add to your distance and intensity.
Member Comments