Seeing athletes during a race or simply spotting joggers through the park can motivate you to start exercising. Maybe you’re looking to shed a few pounds, or you want to make a few changes so you can live a healthier, more active life.
Jogging is free, easily accessible and burns more calories than most forms of exercise. It has been shown to significantly reduce the risk of developing cardiovascular disease and diabetes and well as improve your mood. If you’re ready to lace up and start running, our beginner tips will help you enjoy every step.
Get the Right Gear
Jogging doesn’t require a lot of fancy equipment, but you’ll want to invest in a good pair of running shoes. You can first do some research online or visit a specialized store to get some advice on the best type of trainers for your foot type. You don’t have to spend a fortune since you can just use Adidas promo codes to get the best deals.
Know that the shoe’s structure will weaken over time, so it’s recommended that you get a new pair every 300 to 400 miles for optimum comfort. Women should also wear a sports bra for additional support.
If you’ll be jogging outdoors, you’ll want to match your running clothes to the weather and look for fabrics that are sweat-wicking and breathable.
In case you’re recovering from an injury, or you’re concerned about an existing medical condition, consult your doctor before you start jogging.
Don’t Overthink It. Just Get Started.
As a beginner, it’s easy to spend weeks planning. You want to get the best start so you’ll browse the internet for tips and plans, watch videos of other people jogging and explaining their methods. It gives you a certain satisfaction. You feel like you’re already switching to healthier habits although you’re not yet jogging.
The most important thing is to get to it and get used to being on your feet. Don’t give yourself goals in terms of distance but in terms of time. A good target for beginners is 20 minutes (outside or on the treadmill) three times a week. As your endurance improves, you can switch to 25 minutes, 30 minutes and so on.
Alternate between Running and Walking
Most novice joggers lose their initial enthusiasm because they’re pushing themselves too hard. You go out the door thinking you’re going to run for 20 minutes, but after five you can’t breathe, everything hurts, and you feel like a failure.
You’re not a failure; your body just needs time to adjust. You’ll want to start slow. We suggest you begin by running for a maximum of 3 minutes and walking for one. (After you do your warm-up, of course). Keep alternating between these intervals until you reach your 20-minute target. Finish with a walking segment to allow your body to cool down.
Alternatively, you can try 4 minutes of walking, followed by 2 minutes of running. The most important thing is that you ease into it, so you don’t lose your motivation. Don’t focus on performance, but on what feels comfortable.