How to Prepare for Jogging: 9 Quick Tips to Help You Get Started

Published: 22nd March 2010
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If a person is capable to walk, then the best exercise for him is jogging. However, most people believe that jogging is hard simply because they don't understand the easy steps in getting started and the benefits of good preparation. There are also dietary considerations that will help the body gain necessary nutrients to endure the exercises and improve health. Avoiding foods that are bad for the cardiovascular, digestive and muscular function is a great beginner's attitude towards jogging. Smoking cigarettes, taking drugs, and drinking alcohol will defeat the purpose of jogging.

Here are some tips when preparing to jog:

1. Invest on comfortable jogging shoes. They don't need to be the latest model from the most popular brand. Buy shoes that have a good cushioning and support. It makes jogging easier and prevents hazards like feet, joints, and splints problems.

2. Choose jogging pants and shirts that make you move freely. Your clothing should be made from light material and sweat-absorbent as much as possible.

3. Drink a glass of water before jogging. If you will jog for a long period of time, then have bottled water with you. Drinking water will help the risk of having "stitch" and calf muscle cramps. It is always advisable to drink at least 4-6 glasses of water every day whether you will jog on that day or not.

4. Jog before eating or at least 2 hours after a meal. An empty stomach will force the fats in your body to release their stored calories. This will make you look fit as it will make your body lose weight.

5. Start with a 2 km course, beginning with a 5 minute of walking and warm-up. On your first week, you can walk the whole course. Each week increase the distance of the course you run every day. If you will jog frequently, you will be able to jog a longer distance without feeling exhausted very soon.

6. Practice regular breathing by taking slow and rhythmic intervals; 3 paces breathing in and 3 paces of breathing out, for example. The odd number is recommended so that you will not always breathe out on your right leg which is tiring to your liver and diaphragm and leads to a "stitch". However, if you feel that your body doesn't react favorably on this, adjust this to every 2 or 4 paces if necessary. Proper breathing is very important in jogging.

7. Start with a slow jogging speed, the slower the start the longer you can jog. Maintain the same pace; and longer slow strides are preferred than short fast strides.

8. Jogging is not a race so don't compete with others. Each one is not the same in terms of fitness and physical capability. You will improve faster by sticking to the discipline of good preparation.

9. If you experience a "stitch" in your side, this means your breathing is not correct or there is too much of a jarring action. Slow down the pace; breathe slowly and deeply then exhale slowly to full capacity. If you feel that you are so tired, slow down to a walking pace but don't stop moving.

Valik Rudd is a health and wellness enthusiast. Because of his keen interest in this field and his continuous search for recent trends and benefits of healthy living, particularly jogging, he has a lot of insights to share on jogging tips. Check out his Jogging ebook at

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