How to Start Jogging the Right Way

Running is fantastic exercise, but only if you do it correctly. Injuring yourself will defeat the purpose.

Running is a great way to exercise, but you want to do it correctly. Always think about consulting a doctor before you start an intensive exercise regimen like jogging. While jogging has many health benefits, there are some people who just shouldn't do it.

Things You'll Need

• Running shoes
• Athletic clothing

Instructions

1. Get a good pair of running shoes. This is crucial, since all running strides start with your feet hitting the ground. These don't have to be expensive, but they do have to be good quality. It's generally best to go to a shoe store that specializes in running shoes to get the best fit for your first pair or two, even if you have to pay a bit more than you would at a big box retailer. Getting the wrong type of shoes for your gait can hurt your feet and even lead to knee and hip damage.

2. Stretch. This is perhaps the most important part of preparing to run. Not stretching can really injure you. Do basic stretches. To stretch your thighs, put one hand against the wall, raise a leg, grab the ankle with your hand and gently stretch the leg toward your back until you feel a pull in your thigh muscle. Repeat with the other leg. To stretch your calves, do toe touches until your fingers can comfortably reach the ground.

3. Before you start your workouts, make sure you warm up properly by walking for five to 10 minutes. This can be at a slow pace or a fast pace, but it is important to get your leg muscles supple and your blood flowing.

4. For the first week, try walking for five minutes, then jogging for one, and repeating the cycle for 40 minutes or so. The next week, try to jog for two or three minutes in between five minutes of walking. As the weeks go by and you get stronger, you will be able to run for longer periods of time. Push yourself, but don't overdo it. The most important credo of jogging is "listen to your body."

5. You should always end your workout with a cooldown. Just like your warmup, this should be five to 10 minutes of walking. Now sit down, relax, and start to enjoy the benefits of jogging as your body rebuilds its strength for the next outing.