Jogging for Beginners

First Step in Jogging for Beginners

The hands-down most important first step in your new exercise regimen is purchasing quality shoes. While jogging is easy and natural – you have been running since the day you learned to walk – no matter what your level of fitness, you must wear shoes that support your arches and ankles, offer adequate space for your toes and allow you to achieve maximum balance. Good shoes mean good posture, so that you are supporting your joints and back as well.

Athletic shoes are sold everywhere, including online, and some are almost ridiculously inexpensive. However, this is one aspect of your fitness program in which you want to spend whatever it takes in order to get the best possible shoe. Go to a shop that specializes in athletic equipment. Many shops have sales assistants who are knowledgeable about fitness and can help you choose the right shoe. They will probably ask you to run a few feet for them. Don’t feel foolish, this is the best way to determine what you need. Even those people in top physical condition can sustain injuries. Do what you can to avoid injury by purchasing the best shoe for your foot.

Starting Out

One of the hardest parts about jogging for beginners is pacing themselves. People think that, since they know how to run, they should just be able to put on their shoes and go. This will quickly lead to exhaustion, which leads to discouragement, which leads to shoes being forgotten in the back of the closet. Build your strength and endurance at your body’s pace, and you’ll settle into the regime far more easily.

First, be sure to stretch. You don’t have to do a whole yoga routine, just some simple stretches to loosen calves, tendons, quadriceps and your waist and neck will do. Spend at least ten minutes stretching. This warms up your muscles, guaranteeing a more pleasant and effective run.

When you get outside, give yourself a goal. It can be as small as running around the block. Having a goal propels you along and gives you a stronger sense of accomplishment when you’re done.

When you are done, as with any aerobic workout, take a few minutes to cool off. Walk your body down, shaking your arms and doing a few more leg stretches before hitting the shower.

The Actual Run

A jog is not a dash. You want to run lightly, at a speed that allows you to breathe regularly. Your breaths should be long, inhaling and exhaling through the nose. A deeper breath maintains top circulation and allows you to get more out of your exercise.

Concentrate on running heel-toe, heel-toe. This is best for your muscles and posture. Speaking of posture, keep your shoulders back, your stomach in and your head up. Bend your arms at the elbow and swing them in time with your legs.

Maintaining the Regimen

Another difficult aspect about jogging for beginners is getting into and sticking to a routine. This can be harder if you have a busy schedule, and especially if you have small children. One answer is to team up with other parents. Exercising in a group makes the run more fun and helps guarantee that you’ll all stay involved. And if you don’t have sitters, take the kids with you. Pushing a stroller can help build muscle.

Slow and Steady Wins the Race

Even if you decide to enter marathons, it’s still all about your own health, so run at your own pace. If that’s on the slower side, that’s fine. You will still improve your heart rate and build strength and endurance. The real race is to stay fit, and that’s a race you can definitely win.