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How to Start a Jogging Routine

Have you ever wanted to try jogging but were nervous to start? Didn’t think you had enough stamina or it just simply seemed too hard or time consuming? Jogging is a great cardio workout and many say it is a great moving meditation! It can help you stay healthy and keep your emotions in check. It can also prevent heart disease and other deadly diseases. So how do you begin?

If you don’t exercise currently, talk to your doctor first. If you have any specific heart issues or injuries (even past injuries), your doctor might advise against jogging as your exercise routine. If your doctor gives you the go ahead, next, head to a running store or a sneaker specialist to find the right shoe for you. Remember to change your shoes every 500 miles because they will wear out and lose the ability to absorb shock, which can injure you. A specialist can help you choose a shoe for your specific needs and within your budget.

Like any new skill, start out slow and be patient with yourself. When you begin jogging, you will likely be walking more than you actually jog. This will help your body get used to jogging and exercising more, especially if you are usually sedentary. Start with walking for 20 minutes and gradually build up your speed. After a few brisk walks, you can start jogging and increasing speed. Try walking for a few minutes, then jogging, then back to walking. If you need a specific plan, there are tons of apps and exercise routines designed to introduce you into jogging. Try searching for couch to 5k to start.

As you start jogging, make sure you have the proper form so you don’t injure yourself. Start with a warm up and cool down, walking or doing other exercises. When you are jogging, make sure your heel touches the ground first, then the ball of your foot and then push off with the front of your foot. Your elbows should be at 90 degrees at your side and your hands relaxed. Avoid twisting your upper body and keep your head level. Also, make sure to stretch before and after your run. If you are unsure of what stretches to start with, ask an athlete, your doctor or find a resource online. There are plenty of stretches for runners and you can figure out which ones you need before and after your jog.

Lastly, in order to make jogging a routine, find a time that works for you and stick to a schedule. Schedule it in your calendar if you have to and work your day around it.

Remember to be patient! You won’t have a 5-minute mile in a day. It takes dedication and practice. Are you a jogger? Do you want to start jogging? What is holding you back? Will you try any of these tips? Share with us your story!

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Lauren Stewart
By: Lauren Stewart

Lauren Stewart is a freelancer writer from Michigan. She enjoys writing about beauty, health and fitness! She is passionate about learning new ways to take control of her health and wellness and is a makeup and skincare junkie! You can contact her by emailing