How to start jogging

Every day on your lunch break you see people jogging past, committed to achieving their health and fitness goals.

For people new to jogging, getting started can seem quite daunting, but you deserve the great feeling jogging can bring as much as the next person!

It might have been a long time since you participated in any meaningful sort of exercise, but that is ok.

Here is a quick guide to how to start jogging (and how to enjoy it!).

First of all, you need to invest in a good quality pair of running shoes, as well as some running shorts and a singlet/top. Go to a good sports shoe store and get your foot properly fitted. Make sure the running apparel you wear is comfortable and breathes easily.

You need to ease into the routine, and in the first few weeks it will be about avoiding injury and getting your muscles used to the new level of activity. Your first jog should be for about 15 minutes in length and at about seventy per cent of your maximum speed throughout.

Try to run every three days; one day of running, two days rest.

See if you can add five minutes per run until you get to about 45 minutes. At this point, you can increase the intensity of your run to eighty per cent of your maximum speed.

If you are having trouble increasing by five minutes per run, don’t worry. See if you can increase every second or third run instead.

Stretching is your best friend, and so are hot baths. You need to stretch for five minutes before every run, focusing on your lower back, glutes, calves, hamstrings, quads and hip flexors. After your run, a good 10 or 15-minute stretch is a great idea and will help you recover faster.

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