How To Take Up Running Or Jogging.

Do you want to take your exercise level up a bit and begin either jogging or running? If you do, it is important to take up this form of exercise, it is important to do correctly so you don't hurt yourself. Furthermore, one needs to do it step by step for the best results.

One of the first, most important things to do is to check with the doctor to make sure you are healthy enough to take up jogging or running.  This gives the doctor a chance to find medical problems that make it hard to run.  

Begin by walking briskly for 30 minutes every time for 8 to 12 weeks. As you get better at walking, begin with a gentle jog for say 5 minutes, then walk for a while before jogging for another 5 minutes.  As time progresses, jog for longer periods of time, alternating jogging with walking.  Eventually, you'll be jogging for the full 30 minutes.  Once you are used to jogging for 30 minutes, you can extend the time to 35 or 40 minutes.

If you want to move faster, begin by running for a couple minutes, and jogging for say 10 minutes, and run again.  As you get used to this, alternate longer periods of running with shorter periods of jogging until you are running for the 30 minutes.

Before you begin walking or jogging, it is important to both warm up and stretch fully so your body is less likely to be hurt.  At the end of the session, cool off with light stretching.  Always take a bottle of water with you so that you stay hydrated throughout the session.  

In addition, always include at two days of rest per week so you don't overdo things.  You want to make sure you don't hurt yourself.  If you want to do something on those two days, think of swimming or yoga.

Take time to plan your route so that you are traveling over grassy areas if possible since these do not hurt your joints as running on a hard surface.  Try to avoid running near or on roads because exhaust fumes can cause health problems.  If you do run near roadways, try to avoid running at peak periods so there is less air pollution. 

Always dress appropriately in clothing that causes moisture to go away from your skin.  Wear layers so you can take off something if you get to hot, or add it back on if you need to. Make sure you wear a good pair of shoes and cover any exposed areas with SPF.

Let me know what you think, I'd love to hear.  Have a great day.