Each individual has specific reasons for choosing to jog on a regular basis. A small number of people do so because they see themselves in a running event down the road and want to start getting in shape. Others may begin to jog several times a week for the express purpose of losing weight. But most experienced medical personnel and athletic trainers urge beginning joggers to consult with the family doctor before starting. Even the relatively low-impact activity of recreational jogging should be started with care, with time and distance increasing on a gradual basis.
Though the activity and the goals of jogging are considerably different from something more intense, such as cycling training, there are actually some similarities in the programs. The old saying "You have to walk before you can run" is true for both. A beginning jogger should set a regular schedule for walking first. Someone who is beginning to train for cycling competition will have to begin with some longer, slower rides to build stamina.
Beginning joggers can gradually increase speed, from walking to a slow trot, then eventually to running. First, walk a little faster than in previous sessions, perhaps alternating a fast walk with a few minutes of jogging to build stamina.
Should distance be a factor?
Let your body be your guide. Jog as long as you feel comfortable. Joggers often employ a heart rate monitor to stay in a certain comfort range.
How fast should I jog?
Heart rate monitors can help with this. There should be a target range for heart rate that provides some guidelines. Breathing should not be too difficult. If you are gasping for air, you may have passed your comfort level.
Many beginning joggers wonder if they should jog every day. The best answer may be to try it every other day, filling in the off days with stretching and muscle tone exercises. It is interesting that some cycling training programs have overall guidelines that are similar to those for jogging. Changing training strategy can be a good idea for both jogging and cycling. Individuals should adjust their program as they get more experience.
Both jogging and cycling programs can benefit from some unorganized intervals, meaning that it is best to keep some enjoyment and inspiration in the schedule. Some experts recommend longer, slower training, rather than immediate focus on speed etc. This is probably a good overall tactic for jogging too. Keep in mind that even the best programs and schedules have limitations that will need adjustment as time goes on.
