How to Begin a Jogging Program

Whether you run outside in the park or inside on a treadmill, before work or after work, alone or with a buddy, running can change your life, both physically and mentally. Even if you've never been that active before, it's never too late to begin a jogging program. Running is one of the most popular cardio exercises in the world, and for good reason: as you rack up the miles, you can count the results.

Instructions

Difficulty: Moderate

1. Find a good pair of running shoes. There is nothing more unmotivating than a pair of running shoes that do more harm than good. Sneakers should be purchased from a store that specializes in running. That way, employees can send you on your way with a pair of running shoes that mold perfectly to your feet and provide the correct cushion and support.
2. Find a place to run. One of the best things about jogging is that it doesn't require a gym membership. In essence, the world is your treadmill. However, the weather can hinder running outside, and if you live in a region affected by severe seasons, you may want to consider jogging indoors during those months.
3. Design your jogging program. Any cardio routine should include at least three days of exercise per week. Believe it or not, the more routine your program is, the easier you will find it to follow. Some people jog better in the morning, while others job better at night. Once you find your perfect time, pick three days a week to hit the streets. Of course, adding in an extra day or two of jogging when you have down time won't hurt.
4. Stretch before and after you run. There is no better end to any jogging program than an injury. However, most running injuries can be prevented with stretching. A brief warm-up followed by a good stretch will prepare you for any run, just as a quick cool-down and more stretching will you prepare you for the rest of your day.
5. Stay motivated. Whether you push yourself to the next tree or keep track of the miles in a notebook, motivation is the key. Beginning a jogging program is not as hard as keeping it up. Maybe you need a running buddy to keep you on track, or maybe just an iPod to get you in the groove. Either way, find what it is that keeps your feet pumping and never let up.

Tips & Warnings

• Start slow. Beginning a jogging program doesn't mean you'll be running a marathon in a month. While some runners can tack on an extra mile a month, other runners will need a lot longer just to pass their first mile marker. But no matter what, stay within yourself. Don't be too concerned with distance or pace. In fact, pushing yourself too hard can be counterproductive, causing injuries and a loss of motivation. Instead, just jog comfortably, and eventually, your comfort level will expand.