Sample Jogging Routine
When you start a jogging routine, you should start with gentle walking and jogging and build up your intensity and speed as you get stronger. Here is a sample jogging routine:
Start gently. Walk for seven minutes. Jog for one minute. Repeat for four intervals. Complete these sessions three times a week.
Walk for six minutes. Jog for two minutes. Repeat for four intervals. Strive to do this three times a week.
Walk for five minutes. Jog for three minutes. Repeat the intervals four times. Plan to do this exercise three times a week.
Walk for four minutes. Jog for four minutes. Repeat for four intervals. Do this three times a week.
Walk for three minutes. Jog for five minutes. Repeat four times. Aim for exercising this way four times a week.
Walk for two minutes. Jog for six minutes. Repeat this interval three times. Jog four times a week.
Walk for two minutes. Jog for eight minutes. Repeat three times. Prepare to jog this way four times a week.
Walk for two minutes. Jog for ten minutes. Repeat three times. Try to jog four times a week at this pace.
Walk for one minute. Jog for ten minutes. Repeat three times. Plan to jog five times a week.
After completing this beginner jogging routine, you can carry out ten-minute jogging sessions with minimal walking. You should try to jog four or five times a week. You can gradually increase the length of time you jog each session at the same rate as the nine-week routine.
The Actual Run
A jog is not a dash. You want to run lightly, at a speed that allows you to breathe regularly. Your breaths should be long, inhaling and exhaling through the nose. A deeper breath maintains top circulation and allows you to get more out of your exercise.
Concentrate on running heel-toe, heel-toe. This is best for your muscles and posture. Speaking of posture, keep your shoulders back, your stomach in and your head up. Bend your arms at the elbow and swing them in time with your legs.
Maintaining the Regimen
Another difficult aspect about jogging for beginners is getting into and sticking to a routine. This can be harder if you have a busy schedule, and especially if you have small children. One answer is to team up with other parents. Exercising in a group makes the run more fun and helps guarantee that you’ll all stay involved. And if you don’t have sitters, take the kids with you. Pushing a stroller can help build muscle.
Slow and Steady Wins the Race
Even if you decide to enter marathons, it’s still all about your own health, so run at your own pace. If that’s on the slower side, that’s fine. You will still improve your heart rate and build strength and endurance. The real race is to stay fit, and that’s a race you can definitely win.
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