Running for 30-40 minutes 3 times a week can be a great way to build muscle and lose fat, and it's well known that regular exercise is good for your health.Regular jogging reduces your risk of health problems, such as type 2 diabetes, heart disease, and stroke.Getting started with running can be difficult if you are new to the sport.You will see the benefits of jogging in no time if you plan ahead and ease into your new routine slowly.
Step 1: A pair of running shoes is a good choice.
There are a lot of running shoes on the market, so choosing the right one can be difficult.A recent study shows that the best running shoes for you are the ones that feel the most comfortable.Go to the store and try on shoes.Pick the ones that feel best to you, and take time to move around in them.If you can, take a jog around the store and see how the shoes feel when you run.The socks you wear while running will give you a good idea of the fit.
Step 2: You should replace your running shoes every 500 miles.
As running shoes wear out, they don't absorb shock.Once you start jogging, keep track of how much distance you have covered, and get new running shoes after about 500 miles to prevent pain and injury.The heels of your shoes can still be used for walking.If your jogging shoes have not seen a lot of use, they might become less comfortable due to changes in the soles that occur over time.
Step 3: It's appropriate to dress appropriately for the weather.
You don't need to wear anything special to go jogging, but your clothes should be comfortable and easy to move around in.It is important to wear clothes that protect you from the elements.If it warms up, wear shorts and a t-shirt.If it is cold, wear long sleeves and pants and wear a scarf, hat, and gloves.Synthetic materials such as nylon, spandex, and rayon are good at keeping you dry.If it is really cold, wool is a good option.
Step 4: There is a water bottle.
It is important to bring water with you when you run to prevent dehydration.You can clip a lightweight bottle to your belt while jogging.If there aren't any places to refill along your route, choose a bottle that's big enough to keep you going.For every 15-20 minutes that you run, aim to drink 3-6 gulps of water.
Step 5: Put on a running belt.
You don't want to be overwhelmed with a lot of stuff when you run, but you will probably want your essentials on hand.A lightweight running belt or pouch can hold all the things you need.You can buy a running belt from a sporting goods store.There are clips for a water bottle in some running bags.If you are worried about safety, you can put a whistle and pepper spray in your pouch.
Step 6: Run on a level surface when you start.
If you are new to running, jogging on an even trail is going to be difficult.Flat surfaces, like paved roads or running tracks, are the best place to start.The softer the tracks are, the less impact they have on your feet, knees, hips, and spine.
Step 7: It's a good idea to jog in a well lit area.
Try to avoid secluded areas and look for a spot with good visibility.Pick an area that is familiar to you and you will get a lot of foot traffic.If you jog, this will reduce your risk of injury.You should run with someone.Someone will be with you in case something happens.It is easier for drivers, cyclists, and other runners to see you if you wear bright clothes after dark.
Step 8: Pick an indoor track or treadmill to avoid the elements.
Running indoors can be a great alternative to an outdoor jog if the weather is bad.If you don't want to jog outside, hit the track or treadmills at the gym.Since you are working against wind resistance, running outdoors can provide a better workout.Setting your treadmill on a 1% incline will compensate for that.To reduce your risk of repetitive motion injury while running indoors, vary your speed from time to time.
Step 9: A jogging app can be used to plan your route.
Running apps can help you keep track of how far and how fast you jog, as well as how many calories you burn.If you are running in a new area, setting a route ahead of time can be especially useful.Get familiar with the features before you start jogging by installing one of these apps on a fitness tracker.Runkeeper is one of the popular running apps.
Step 10: You can fuel your body with a meal before jogging.
Before each jogging session, eat a light, healthy meal with lots of fruits and vegetables.If you have a small snack between 30 minutes and 2 hours before you run, you can give your food time to digest.Chicken breast, seafood, beans and peas, and low-fat dairy products are good sources ofProtein.If you want to have energy for your jog, you should be eating healthy.As you recover from your workout, it will promote muscle growth and repair.If you want to lose weight, you should increase your intake of fruits and vegetables, lean meats, and whole grains.Sugary foods and drinks, processed foods, and greasy foods should be reduced.
Step 11: Go jogging with regular walks.
If you are new to exercising or out of shape, begin by walking.Walk for 15-20 minutes a day and 3-4 times a week.Gradually increase the pace of your walking until jogging becomes the next logical step.It is a good idea to begin each run at a brisk walking pace once you are ready to start jogging.Walking will help you warm up.
Step 12: Warm up for a few minutes.
Warm up before you jog to get your blood pumping and prevent injury to your muscles.You should spend at least 5 minutes before each jogging session doing a light warm up routine that targets your legs and lower body.Brisk walking Marching in place, doing knee lifts, and sidestepping climbing stairs are some good warm up exercises.
Step 13: When you start jogging, alternate between it and walking.
Even if you are in shape from another sport, you will have to adjust to new muscles when you start running.Start off slowly.During your first few runs, you could alternate between jogging for 5 minutes and walking for 2 minutes.Once you get used to jogging, you will eventually be able to maintain a running pace for a longer period of time.
Step 14: Joggers practice proper form.
Having the proper running form affects your performance more than just how long you run.To make the most of your run and prevent injuries, remember to: Keep your head straight and your neck and jaw muscles relaxed.
Step 15: As you jog, breathe as you go.
If you want to keep an even rate of breathing while running and breathing with your belly, take deep breaths into your stomach.If you can keep your breathing regular, try taking 1 breath for every 2 strides.If you breathe slowly and deeply as you run, you will get more oxygen and keep your energy up.
Step 16: Stay hydrated during your run.
It is easy to get dehydrated while jogging, which can deplete your energy and even endanger your health.You should drink at least 16 fluid ounces 1-2 hours before you run and take 3-6 swigs of water every 15-20 minutes.After you finish your jog, drink 14–16 fluid ounces of fluids, such as a recovery shake or smoothie.Water is the best thing to drink while jogging.If you don't like the taste of water alone, add a splash of lemon or lime juice to give it a flavor boost.A sports drink can help you keep up your energy if you run for 60 minutes or more or anticipate other difficult conditions.
Step 17: Cool down after you jog.
It is possible to avoid strain on your heart and muscles by doing a cool-down routine after a run.After you finish your jog, do some gentle stretches to relax your muscles.Hold each stretch for 30 seconds.You should do stretches that target your legs and back.
Step 18: A regular schedule is needed.
Maintaining an exercise routine can be difficult if you don't have a regular schedule.You are more likely to maintain a steady and regular exercise regimen if you find the right time of day and duration.When you have enough time to devote to running, look for a part of the day.To get the best results, jog at least twice a week.
Step 19: Slowly increase your distance and time.
Increasing your workouts gradually will help prevent you from getting into an exercise rut as you get into better shape.You can increase your running distance by 10% per week.If you run 5 miles in a week, increase it to 8 miles the next.
Step 20: Specific goals for running should be set.
Goal setting can help keep you focused and give you something to work towards.If you want to meet a specific goal or challenge, try to consistently work towards it.If you want to run 1 mile in 10 minutes, you need to work on meeting a particular time or distance goal.Training for a race can help you set goals and stay motivated.You can either sign up for a charity run or train for one.
Step 21: You can keep things interesting by changing your routine.
Changing up your running routine can keep you from falling into a fitness rut.It's important to keep you from getting bored with your routine.Try a variety of routes, paces and distances, or switch between indoor and outdoor runs.Adding hills or stairs to your route can change your routine.You should include intervals in your run.Intervals involve running full out for several seconds and then returning to a normal pace for a few minutes.You can choose a landmark, sprint to it, then return to your normal pace for a few minutes before choosing another landmark.
Step 22: Get a friend running with you.
Running with someone else is a great way to stay motivated.If you can find someone who is interested in jogging with you, ask your friends, family, or coworkers.You should jog with someone who has the same amount of experience as you.It will be easier to keep up with each other.You can run community sites online if you don't have any friends.Many of them offer services to help connect people looking for a running buddy or running group.