How To Start Jogging
To learn how to start jogging, you first need to make sure you are in good health. If you haven’t exercised in a long time, have a medical condition or are severely overweight, you should talk to your doctor before starting an exercise program. Jogging can be hard on the knees, so precautions are also needed if you have problems in your joints.
- Wear the right clothes and shoes. Clothes should fit comfortably and allow sweat to evaporate. A supportive sports bra for women, a hat in winter and warm socks are also important. Shoes must fit comfortably and provide good support. Try on a few brands and styles to make sure your arch is well-supported and the shoes don’t feel too tight.
- Take precautions. Don’t jog in the dark or in isolated areas, especially if you go alone. Wear light colored clothing if you start jogging in the early morning or evenings. That makes you easier to spot and can help prevent accidents. Avoid jogging when it’s too cold, raining hard or very hot and humid. This is especially important at the beginning of a jogging program, when your body is not used to the taxing workout.
- Listen to your body. If you feel pain or your chest hurts, take a break, have a sip of water and regain your composure. Don’t completely stop, but instead switch from jogging to a slow walk. That will give your heart enough time to slow down.
- Warm up your muscles by walking for a few minutes before you start jogging. Unless you know how to stretch properly, don’t do it or you risk injury. Just walking is enough to warm up the muscles and increase blood flow to the area.
- Start jogging on a flat surface. Avoid hills or uneven terrain until later in your jogging program. Flat roads will make the jogging easier but will also protect your muscles and joints against pain and injury. Don’t go out jogging with a schedule. See how long you can go before you’re exhausted. Then, slowly build up to a longer workout.