How to Start Running? Jogging Tips for Beginners

couple happily running

Jogging Tips for Beginners

Running is a great way to stay in shape and burn calories. It can also be a form of exercise for people who cannot participate in other forms of physical activity. It has a lot of health benefits not just physically but also mentally. If you are one of those people, then this blog post is perfect for you! This article will cover 12 jogging tips that will make your next jog more effective. There’s something here for everyone: from beginners to seasoned runners.

Set a Realistic Goal for Yourself

When you are starting, it is important to set a realistic goal for yourself. Don’t try to run too far or too fast in the beginning. Just start by gradually increasing your distance and speed as you get more comfortable with running.

Hand writing goal word

Invest in Good Shoes

A good pair of running shoes is essential if you want to avoid injuries while jogging. Make sure that you buy a pair of jogging shoes that fit well and are designed for running. You don’t need to spend a lot of money on them; just find a reputable brand that offers quality products.

There are lots of running shoes in the market, remember when buying a running shoe, you need to buy a specific type of shoes. The best way when buying is to take your time and look for a pair that fits all the criteria, comfortability, durability, stability, and support.

Running shoes

Stretch Before Starting Jogging

Stretching before going on a jog can help prevent injuries such as cramps or sprains. It also helps prepare your body for physical activity by increasing blood flow throughout your muscles. Here are some stretches you should do before jogging:

Heel Raise Stretch – Standing with feet together, raise onto toes then slowly lower down until heels return to floor level (repeat 15 times).

Calf Stretches – Take one step forward so that only the ball of your foot is on the ground while you lower down into a squat position. Then bring one heel up towards your buttocks to stretch calf muscles (repeat 15 times).

Low Lunge – From standing, take one large step forward with your right leg and slowly bend your left knee until it almost touches the floor (keep right knee over ankle/shin at all times). Place hands on front thigh for support then repeat same movement alternating legs (15 reps each side).

woman streching

Warm-up Before Jogging

Before starting any exercise program, whether it’s jogging or weight lifting, remember to start slowly and warm up first so that your body can adjust itself accordingly. A good way to start would be by doing some light aerobic activity like walking or cycling for a few minutes.

Avoid jogging uphill as this can put unnecessary strain on your body and cause injuries like ankle sprains which are common if you suddenly change the surface that you’re running on (e.g., from concrete to grass).

Running up an incline burns more calories; however, it also puts more stress on your body. If you’re just starting, focus on running on flat ground until you build up some endurance.

indoor cycling

Warm-up Before you Run

It’s important to warm up before you start running, especially if this is your first time. Warm-up by doing some light stretching and jogging in place for a few minutes. This will get your muscles warmed up and help to prevent injuries.

woman skipping rope

Don't Overdo It

When you’re first starting, it’s important not to push yourself too hard. Jog at a comfortable pace and take breaks as needed. You’ll be able to increase your speed and distance gradually as you get more fit.

If you find yourself getting tired during your jog, take a break! It’s perfectly okay to walk for a bit instead of running. This can be injury prevention.

You can also try Interval training to improve your overall fitness and increase the intensity of your workout in less time. To do this, alternate between jogging at an easy pace for one minute followed by faster jogging for 30 seconds or more (according to personal preference). Repeat these intervals for the duration of your workout.

woman in pain

Drink Plenty of Water

It’s important to stay hydrated when you’re running, especially in hot weather. Make sure you drink plenty of water before, during, and after your run.

The best way to get adequate liquids is to drink fluids before and during your run. This will help you stay hydrated and perform better. Try carrying a water bottle with you on your runs or finding a water fountain along your route.

woman drinking water

Wear Sunscreen

If you’re going to be running outdoors, make sure you wear sunscreen to protect your skin from the sun’s harmful rays.

When buying sunscreen, look for one that blocks both UVA and UVB rays. Reapply sunscreen every two hours or more often if you’re sweating a lot.

female runner standing and putting sun lotion on hand. Girl using sunscream

Wear Appropriate Clothing

Make sure you wear clothing that is comfortable and designed for running. Avoid wearing clothes that are too tight or restrictive.

If you want to invest in a comfortable jacket, can protect you from all kinds of weather, and is breathable, I highly recommend Outernative Jackbag.

It has 11 versatile pocket systems with a Load Distribution System which means you will have the perfect spot for everything from sunglasses to headphones to a water bottle, phone, and iPad without looking bulky.

It is made of patent-pending OuternativeX Fabric® which is water-resistant, heat-trapping, quick-drying, and odor-free and can withstand even the most unpredictable weather elements. It is hypoallergenic, resistant to allergies, and is suitable for all skin types.

It has reflective material on the back, so you can be seen at night while biking or jogging as well as an anti-Covid mask for added protection. Furthermore, you can turn it into a string bag or use it as a jacket perfect for carrying your big or small items while traveling.

Pace Yourself

It’s important to pace yourself. Don’t try to run too fast or too far in the beginning. Just start by gradually increasing your distance and speed as you get more comfortable with running.

Increasing your weekly distance gently but progressively utilizing a training schedule or plan is the greatest approach to stay healthy and gain confidence. Do not go from 0 to 60 miles in a week. Instead, start with whatever mileage seems manageable to you — if that’s forty miles per week, that’s where you should start.

If you’re having trouble keeping track of how long you’ve been running, use a timer to help keep yourself on track. This will also help you to gradually increase your running time over time.

Running woman in park

Take Care of Your Breathing, Rest and Recover

It’s important to take care of your breathing when you’re jogging. Make sure you breathe deeply and rhythmically. This will help you stay energized during your run.

When you go into a deep sleep cycle, your body begins to repair the minute breaks in your muscle fibers produced by exercise while also strengthening them. This has the twin benefit of lowering the danger of injury while also allowing you to receive the benefits of all your hard work.

One common blunder made by new runners is failing to allow days for complete recuperation. A weekly non-running day, on the other hand, is vital for preventing psychological fatigue as well as giving your body extra time to repair.

running

Stretch After Your Run

It’s important to take care of your breathing when you’re jogging. Make sure you breathe deeply and rhythmically. This will help you stay energized during your run.

When you go into a deep sleep cycle, your body begins to repair the minute breaks in your muscle fibers produced by exercise while also strengthening them. This has the twin benefit of lowering the danger of injury while also allowing you to receive the benefits of all your hard work.

One common blunder made by new runners is failing to allow days for complete recuperation. A weekly non-running day, on the other hand, is vital for preventing psychological fatigue as well as giving your body extra time to repair.

woman streching

Enjoy Yourself With It

Running should be enjoyable at the end of the day. That’s not to say you won’t have bad workouts or runs where your legs feel like concrete. But, at the end of the day, the goal is to fall in love with running, because no one should put in so much work to be unhappy.

sports couple running outdoors

So, my final piece of advice is to focus on whatever component of running makes you happy, whether it’s the community, quicker speeds, longer distances, or simply remaining fit. I’m glad I took the chance.

Follow these 12 running tips the next time you go for a jog and you’ll be on your way to a healthier lifestyle.