Once you’re ready to start jogging, it’s still a good idea to start each run at a brisk walking pace. Walking first will help you warm up.
Brisk walking Marching in place Doing knee lifts Side-stepping Climbing stairs
As you get used to jogging, you’ll eventually be able to maintain a running pace for a longer period of time before you switch back to walking.
Keep your head straight and your neck and jaw muscles relaxed Relax your shoulders and keep them back and down[7] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Bend your arms at a 90° angle and keep your hands relaxed (but not floppy) Lean forward slightly, without bending at the waist Square your hips and keep them stable Avoid lifting your knees too high Strike the ground lightly with the middle of your foot (not your heel or toe)
You may be tempted to pant or take quick, shallow breaths as you run, but you’ll get more oxygen and maintain your energy better if you breathe slowly and deeply.
Water is usually the best thing you can drink while doing a short jog. If you don’t like the taste of water alone, add a splash of lemon or lime juice to give it a flavor boost. If you’re running for 60 minutes or more, or if you anticipate other difficult conditions (like uneven terrain or harsh weather), a sports drink can help you keep up your energy.
Do stretches that target your legs and lower back.
Good sources of protein include poultry breast, seafood, beans and peas, and low-fat dairy products. Healthy protein can help give you energy for your jog. It will also promote muscle growth and repair as you recover from your workout. If you’re jogging for weight loss, try increasing your overall intake of fruits and vegetables, lean proteins, and whole grains. Reduce your intake of sugary foods and drinks, processed foods, and greasy foods. [14] X Research source
Tracks have the advantage of being softer than regular roads or sidewalks, so there’s less impact on your feet, knees, hips, and spine.
Ideally, you should run with a buddy. That way, you’ll have someone with you in case something happens. [17] X Research source If you do run after dark or in low-visibility conditions, wear bright clothes so it’s easier for drivers, cyclists, and other runners to see you.
Running outdoors can provide a better workout, since you’re working against wind resistance. However, you can compensate for that by setting your treadmill on a 1% incline. To reduce your risk of repetitive motion injury while running indoors, vary your speed from time to time (as well as your incline, if you’re running on a treadmill).
Some popular running apps include Runkeeper, Map My Run, Runtastic, and Pumatrac.
If possible, take a quick jog around the store so you get a sense of how the shoes feel when you run. Wear the socks you’d normally wear while running, since this will give you a good idea of the fit.
If the heels of your shoes aren’t too worn down, you can still use them for walking. Even if your jogging shoes haven’t seen that much use, shoes that are older than 1 year might become less comfortable due to changes in the soles that occur over time.
Stick to synthetic materials like rayon, nylon, or spandex, since they’re good at wicking away moisture. [25] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Wool is also a good option if it’s really cold out.
Choose a bottle that’s big enough to keep you going through your run, especially if there aren’t any places to refill along your route. Aim to drink 4-6 gulps of water for every 15-20 minutes that you run.
You can purchase a running belt online or from a sporting goods store. Some running bags or belts include pouches or clips for a water bottle. If you’re concerned about safety, you can put a safety whistle and some pepper spray in your pouch.
Look for a part of the day when you have enough time to devote to running without being stressed or rushed. Aim to jog consistently at least twice a week for the best results. [28] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
So, if you run 5 miles (8. 0 km) one week, increase it to 5. 5 miles (8. 9 km) the next.
For example, you might work on meeting a particular time or distance goal, such as running 1 mile (1. 6 km) in 10 minutes. Training for a race can be a great way to set goals for yourself and stay motivated. For example, you might train for a 5K or sign up for a charity run.
Integrating new terrain can help change up your routine, so try adding hills or stairs to your route. Include intervals in your run. Intervals involve repeatedly alternating between running full out for several seconds followed by returning to a normal pace for several minutes. Alternatively, you can choose a landmark, sprint to it, then return to your normal pace for several minutes before choosing another landmark, sprinting to it, returning to normal pace, and so on. [32] X Research source
Ideally, you should jog with someone who has a similar amount of skill and experience to yourself. That way, it will be easier to keep pace with each other. If you don’t have any friends willing to join you, look up running community sites online. Many of them offer services to help connect people looking for a running buddy or looking to join a running group.
