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Jogging for Beginners

Fitday Editor

Jogging is one of the easiest and most enjoyable ways to keep fit and maintain a healthy lifestyle. It burns calories and fat as well as boosting circulation, aiding the excretion of toxins and other waste substances from the body through perspiration, and it increases oxygen intake.

Jogging is a low impact form of exercise and as such, beginners are able to easily adapt to a new regime. It can be easily incorporated into a daily routine and does not require the use of a gym or expensive training sessions. Jogging can work for even the busiest of schedules. If you are looking to begin a jogging regime, the following tips will help you get the best results.


Before beginning a jogging regime, choose the proper apparel. Loose fitting and lightweight clothes are best for jogging, as they allow the body to breathe and move easily. Cotton should be avoided as it soaks up perspiration and can become wet and uncomfortable. Choose shoes that fit comfortably and properly, so that they do not cause pain while jogging.


Before embarking on a new jogging lifestyle, start with brisk walks lasting between 15 and 20 minutes. You may wish to start with mild walks and then slowly increase your pace until you progress naturally to jogging. It's also best to begin by jogging on flat ground, because it's easier on the body.

Jog in the Morning

Try jogging early in the morning, as this is the ideal time to do so. The air is fresher and the oxygen content higher, meaning that with each breath taken, you receive more oxygen than you would later in the day. This can help to burn more calories.

Choose a Good Place

Choosing a good venue or route for jogging is an important part of maintaining your new routine. Outdoor jogging is more beneficial, because there's a fresh supply of oxygen. Before jogging, avoid eating any food. Drink one or two glasses of water to maintain hydration.

Warm up Properly

Stretching, jumping and other mild exercises should be performed 5 to 10 minutes prior to a jog. Doing so will relax and loosen stiff muscles, reducing your risk of injury.

Build up Slowly

Beginning a jogging routine may mean that you get tired easily in the initial stages. Don't be discouraged! Begin by walking for three or four minutes and then jogging for one. As you progress, you can begin to increase the lengths of the jogging intervals. Don't focus on distance and pace too much in the beginning, as overexertion could lead to injury and fatigue.

Cool Down

After jogging, cooling down your muscles for 5 to 10 minutes will help to prevent lactic acid build-up, which can be painful and uncomfortable. If your muscles have not been worked in a while, it will also help to prevent stiffness.


It may be difficult in the initial stages but press on and persevere! The sooner jogging becomes a habit, the sooner the rewards of the exercise will become evident.

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