Jogging
The
Course:
Informative Guide to Jogging
Getting Started:
If you’re just beginning a jogging program, one of the best ways to start is a run-walk
routine. However, if you have had no prior jogging or running experience I would
begin with eight straight days of walking. The first four days for 20 minutes and the
second four days for 30 minutes.
Remember Think “simple,” think “goal,” think “long-term.”
The biggest mistake you can make at this point is thinking in mile increments. You
want to think more in minutes of activity. Also, do not start out jogging too fast. You
may want to start at the pace of a fast walk.
You want to start jogging on a soft surface if possible. One of the best places is your
local school’s track or and evenly cut grassy areas. This will help prevent the novice
from acquiring some the uncomfortable aches, such as shin splints.
Why jog?
Jogging is one of the best ways to be physically active. You can do it almost
anywhere and at any time. Jogging is also inexpensive–all you need is a pair of
shoes with sturdy heel support. Jogging may:
Give you more energy and make you feel good.
Reduce stress and help you relax.
Tone your muscles.
Increase the number of calories your body uses.
Strengthen your bones and muscles.
Improve your stamina and your fitness.
Lower your risk of chronic diseases, such as heart disease and type 2
diabetes.
Reduce blood cholesterol
Lower blood pressure
Give you an opportunity to socialize actively with friends and family.
Is it OK for me to jog?
Answer the following questions before you begin a jogging program.
Has your health care provider told you that you have heart trouble, diabetes,
or asthma?
When you are physically active, do you have pains in your chest, neck,
shoulder, or arm?
Do you often feel faint or have dizzy spells?
Do you feel extremely breathless after you have been physically active?
Has your health care provider told you that you have high blood pressure?
Has your health care provider told you that you have bone or joint problems,
such as arthritis?
Are you over 50 years old and not used to doing any moderate physical
activity?
Are you pregnant?
Do you smoke?
Do you have a health problem or physical reason not mentioned here that
might keep you from starting a walking program?
If you answered yes to any of these questions, please check with your health care
provider before starting a jogging program or other form of physical activity.
How do I start a jogging program?
Leave time in your busy schedule to follow a jogging program that will work for you.
Keep the following points in mind as you plan your program:
Choose a safe place to jog. Find a partner or group of people to jog with you.
Your jogging partner(s) should be able to jog with you on the same schedule
and at the same speed.
Wear shoes with proper arch support, a firm heel, and thick flexible soles that
will cushion your feet and absorb shock. Before you buy a new pair, be sure
to jog in them in the store.
Wear clothes that will keep you dry and comfortable. Look for synthetic
fabrics that absorb sweat and remove it from your skin.
For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a
baseball cap or visor.
Do light stretching after your warm-up and cool-down.
To avoid stiff or sore muscles and joints, start gradually. Over several weeks,
begin jogging and walking for longer periods of time following the program.
Keep track of your progress with a jogging journal or log.
The more you jog, the better you may feel and the more calories you may
burn.
Experts recommend 20 - 30 minutes of moderate-intensity physical activity on most,
if not all, days of the week. If you cannot do 20 - 30 minutes at a time, try jogging for
shorter amounts and gradually working up to it.
Jogging Tips
Use good technique when jogging for exercise. Remember the PASS test when you
are jogging:
P (Posture) jog with your head erect, shoulders back and not slouched ahead,
and stomach pulled in
A (Arm Swing) include your arms for a good workout, allowing them to swing
naturally, not excessively
S (Stride) your stride should be natural and not too long; let your body find its
own stride length
S (Speed) be sure that you can carry on a normal conversation when you are
jogging, and work your way up to a 6-7 miles per hour pace
Many people find a pedometer helpful in a jogging program. A pedometer can help
track jogging more accurately and can help you gradually increase your daily jogging
distance. A pedometer is a small device you wear at your waist that counts the steps
you take. 2000 steps equals approximately 1 mile. Please remember mileage is not
the most important number.
Hydration Tips
Be sure to drink more fluids:
• whenever you increase your physical activity
• when eating a high fiber diet,
• during hot weather,
• at high altitudes
• in low humidity locations
• when you’re sick, especially if you have a fever, vomiting or diarrhea
Start drinking water early in the day and drink water after going to the bathroom.
Water plays a vital role in maintaining good health, and it
• Helps to avoid muscle cramps
• Helps to maintain proper muscle tone
• Regulates your body temperature
• Helps relieve constipation
• Helps your body filter and eliminate toxins
• Moisturizes your skin
• Helps prevent the sagging skin that usually follows weight loss
Safety Tips
Face the traffic: If routes do not have paths or sidewalks; walk in the direction
facing oncoming traffic.
Dress correctly: Wear light-colored or reflective clothing, shoes, or belts. If at all
possible, jog with a partner. In the absence of a companion, tell someone which
route you will be jogging and what time you expect to return.
Jog and Walk defensively: Don't simply assume that all road-users know about the
'pedestrian has right-of-way' rule. Many of them don't.
Lose the jewelry: Leave the valuables back home. The only accessory you need is
a wristwatch or pedometer.
Vary your routes: Don't establish regular patterns by jogging the same route at the
same time every day.
Self-defense: Some individuals carry hand-held spray devices that contain mace or
something similar. These are designed to fit comfortably in your hand, are very light
and easy to use.
Carry ID: Always carry some form of identification in case of an accident or medical
emergency.
Keep right: If you're jogging on a cycling or pedestrian path, always jog on the righthand side so that faster runners and cyclists can easily pass. Leave the headphones
at home so that you will be alert to any potential dangers, be it a dog, a fastapproaching car, or the sound of other people around you.
RUN-WALK PROGRAM
Week
Walk
(minutes)
4 minutes
Repeat
Week 1
Run
(minutes)
2 minutes
5 times
Total Time
(minutes)
30 minutes
Week 2
3 minutes
3 minutes
5 times
30 minutes
Week 3
5 minutes
2.5 minutes
4 times
30 minutes
Week 4
7 minutes
3 minutes
3 times
30 minutes
Week 5
8 minutes
2 minutes
3 times
30 minutes
Week 6
9 minutes
2 minutes
30 minutes
Week 7
9 minutes
1 minute
2 times and
then run for 8
minutes
3 times
Week 8
13 minutes
2 minutes
2 times
30 minutes
Week 9
14 minutes
1 minute
2 times
30 minutes
Week 10
30 minutes
30 minutes
30 minutes