How to Start Jogging When You’re New to Exercise
Have trouble losing those last few pounds? Or perhaps you want to keep your heart healthy and stay fit year round? Either way, jogging is a great choice. This fun yet challenging activity can boost your metabolism, improve your fitness, and strengthen your joints. Its health benefits go beyond a lean body.
Getting started is the hardest part, especially for those who are new to exercise. At this point, it’s important to build up your strength and endurance. Don’t worry – with regular practice, you’ll get in shape in no time.
Start with Baby Steps
If you haven’t exercised in years, start with 20 minutes of walking per day. Do it for one week or so. Next, gradually increase your pace, speed, and distance.
For example, you can walk for 10-15 minutes, jog for 10 minutes, and then walk again. The next week, jog for 20 minutes instead of 10.
Remember to warm up before exercise. Do a few stretches to get your blood flowing and prepare your body for physical activity. Finish your jogging session with a cool down, such as a brisk walk or static stretching.
Learn Proper Form
Poor form can hamper your progress and increase injury risk. Plantar fasciitis, Achilles tendinitis, IT band syndrome, and other common sports injuries are often the result of bad posture while running or jogging.
As a rule of thumb, always keep your head and back straight. Bend your arms at a 90-degree angle and lean forward a bit. Don’t let your hips swing from side to side; keep them stable. Remember to breathe and move your arms.
Watch online videos to learn proper form. If you’re in doubt, consider hiring a personal trainer. He can show you how to jog or run safely and stay injury-free.
Furthermore, a PT has the skills and expertise to create a custom jogging program that fits your individual needs. For example, if your goal is to lose weight or boost your endurance, he will design your training program accordingly. This way, you’ll get better results in less time.
As you see, jogging isn’t rocket science. However, there are a few things you should keep in mind before getting started. If you’re out of shape, a custom jogging program is your best bet.
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