Exercises

Jogging Tips for Beginners

If you’ve recently made up your mind with regards to taking up jogging as your work out of choice for burning calories (find out how many calories you can burn through jogging here.), it’s important that you prepare yourself with the right knowledge about this workout to ensure maximum output, convenience and less mistakes. Here are some pointers which you might find helpful in getting you geared up for this work out.

Warm ups and Stretching are the Key to Avoiding Injuries

It may not be a good idea to do any stretching exercises before you start jogging because your muscles will be cold and it can cause an injury when you pull at them, but what’s required is that you do a warm up activity at least for 5 minutes before you actually start jogging. Once you are done with jogging its pertinent that you spend at least 5 minutes stretching your body to ensure that you don’t cramp up..

The best warm up activity prior to jogging is brisk walking. Spend 5 minutes walking through the terrain at a brisk pace breathing deeply to get your lungs ready for the work out and getting your muscles warmed up for the activity.

The Right Form to Follow

There are a few contentions on what’s the right way to land your foot while jogging. In my personal experience, and through the observation of many long time joggers, I believe that it’s best to take shorter strides allowing your feet to land on the ‘middle’ portion of the sole moving to transferring weight onto the heel and finally the toe region. Some people, while jogging, take longer strides and land directly on the heel region, which can create more ‘impact’ because of lesser area of contact leading to a higher chance of injury and this movement also causes a braking effect in your stride causing more wear and tear not only to your shoe but to the muscles in your feet region.

Keep your body upright, without tensing up, while running and look straight ahead instead of bending down. Don’t stoop your shoulders, or your upper & lower back, as it causes more strain on your neck. Keep your arms relaxed, without clenching your fists, and allow for a smooth movement that goes in tune with your strides.

Breathing Style for Jogging

The right way to breathe is mostly what feels comfortable to you at your pace. Some say that it’s best to inhale through your nose and exhale through your mouth, but it’s very difficult to keep this going at a higher pace or higher mileage – your body soon needs a high intake of air and your nose is not capable to delivering such a high dosage, so at higher paces it’s best to breathe in with your nose and mouth in combination to allow for a maximum intake of oxygen.

Alternating Between Jogging and Brisk Walking

As a beginner, since your body is yet to adapt to the rigor of running, it’s best that you alternate 2 minutes jogging with 5 minutes of walking. You can steadily increase the number of minutes you jog and reduce the number of minutes you walk, so that in a couple of weeks you are doing 5 minutes of jogging and 1 minute of walking. By the fourth week your body should feel adapted to jogging so you can do a steady 20 minute jog without any break for walking (of course it’s important that you always start your jog with 5 minutes of walking for warm up, no matter how veteran you become at your running skills).

Increasing Your Mileage, and Intensity

The first two or three weeks are for your body to adapt to the practice of jogging. During this time, just focus on getting your form right and getting your body acquainted. You can do a mile, or a mile and half, initially, for the first two weeks, while you get used to this work out. From the third or fourth week onwards you can start incrementing a mile every week or half a mile increment every 3 days (I believe the latter is a better option). If you do this, in a couple of months you should be able to run for 40 minutes without a break, taking in 5 miles with ease.

jogging-park

Another aspect is to increase your intensity in the form of short sprints. A sprint, of high intensity, for one minute, would burn 50-60% more calories than a jog at a brisk pace for the same time. So by the fourth week, make sure you incorporate at least three or four segments of high intensity sprints, for one minute, in between your jogging span. You can increase the pace of your sprint as your body adapt to it, in a couple of weeks.

What Should You Wear for Jogging?

A good pair of ‘light weight’ running shoes is a must, so that you don’t injure your feet during this high impact workout. A low quality running shoe can give you a shoe bite and also create an internal injury owing to improper cushioning. If you are willing to invest more, you can get custom-made running shoes designed for your specifics, based on the structure of your feet and your impact style (some people are heavy on the back portion while some on the side portion of their feet). The bottom line is to wear shoes that give you a comfortable run. If you sense any pain in your feet owing to your shoes, get them changed as soon as possible.

Women should invest in a good quality sports bra, as a mandatory requirement, to avoid injury to their back, while also ensuring a comfortable run. It also helps to wear some sports vest or trousers made explicitly to improve your running experience with synthetic fabric that wicks the sweat off your skin. In case you don’t feel like expending money on these accessories, just wear clothes that feel comfortable to you – like t-shirt and shorts or jogging tracks. Wear a white upper garment, or reflective vest, if you are out running while it’s still dark, to be visible to moving vehicles.

What is the Best Time to Jog?

Not all of us have the liberty to pick and choose our work out times, and usually mornings seems like the safer bet because there are no guarantees what surprise appointments pop up for the evening. However, early morning is not the best time to exert your body because the muscles are cold and all the bodily functions are at their lowest efficiency, add to it the fact that your body has not eaten in the past 10 hours or so and hence has lower energy levels. If you are jogging early in the morning, it’s highly important that you spend at-least 15 minutes warming up your muscles (preferably by doing some slow walking and a few squats) and doing some basic stretches. An advantage of jogging in the morning is that your body’s metabolism gets hiked up for the day, ensuring that you burn calories more efficiently from your meals.

If you have the independence to choose your workout timings, the best time to jog would be towards between 5-7 pm. During this time your body temperature is at its highest, your muscles are warm, your body has higher energy levels (from your breakfast and lunch) and your lungs are functioning at a higher efficiency. You naturally feel more alert and aware, so it’s easy to motivate yourself at this time than early in the morning when your brain is sluggish. Since your muscles are far more supple at this time of the day, you can exert yourself towards higher intensities without running the risk of injury (as you would early in the morning).

Should I Eat or Drink Before I Jog?

If you are jogging in the morning, just have a few ounces of water 30-45 minutes before the jog. Most people don’t feel hungry when they wake up, but if you do feel hungry you can have a light snack of fruits or fruit juice, an hour before jogging. It’s quite uncomfortable to jog with food digesting in your stomach, but since fruits usually just take 15 – 20 minutes to move out of the stomach they are the best food option prior to a jog.

It’s best to avoid drinking a lot of water just before the jog because it can lead to cramping. Always drink up 30 minutes prior to jogging. Also make sure you relieve your bladder, and bowels, just before you head out for the jog, there is nothing more uncomfortable than running on a filled bladder or an uncomfortable bowel.

Once you start running for more than 20 minutes, it’s best to have some water on the go. Carry a 500 ml plastic water bottle with you, and drink up a few ounces of water after the 20 minute interval. If you are running for 45 minutes or more you might have to consider drinking some sports drinks like Gatorade to compensate for the loss of minerals through sweat. Replenish your body with plenty of water after the jog (if it’s more than 45 minutes be sure to have a sports drink). Instead of gulping down a lot of water in one go (which might make you feel nauseated), make sure you drink at a slower pace over a period of 5 minutes.

Take a Break One Day a Week

It’s suggested that you take a day off from your jogging routine once a week, basically jogging for 6 days a week. Initially you may even want to take two or three days off to allow your body to adapt to the rigor. It’s very important to allow the body to recuperate from the strain, and build strength in its bones and muscles, and a day or two off every week helps do that effectively. Just like in weight training, there is a tendency to over burn your body if you don’t take any days off.

Some Safety Tips for Jogging

Make sure you carry your cell phone with you while jogging with ICE (in case of emergency) numbers stored in it. Take an ID card with you (like your driving license). Also carry some money in case you need to take a cab back due to some injury or exhaustion, or if you need to buy a sports drink or medication. You can get a “jogger’s belt” so that you can secure these objects in it without you having to carry it in your pockets.

A few more tips on safety while jogging are as below:

  • Avoid running on tracks that are uninhabited, especially when it’s dark.
  • It’s best not to respond to hecklers, and ignore them, but if they try to get close to you make sure you give them a strict warning, in a strident tone, to back off. There is a law against bullying, and eve teasing, and hence hecklers can be reported to the cops.
  • Always wear bright (or white) upper garments or even reflective tracks when you are running with low visibility.
  • Carry a bottle of water with you (at least a 500 ml one).
  • Make sure your family/friends are aware of the time you go out for jogging, and the route that you frequent.
  • Avoid wearing head phones while jogging on roads or crowded streets because you might miss hearing a warning from behind, or even miss out on a honk from a car. It’s best to be on full alert while running on roads, instead of being lost in music (of-course it’s totally okay to listen to music while running on a treadmill or running on an open beach).
  • Trust your instincts while running, avoid a route if something inside you feels uncomfortable about it and don’t over-strain yourself before your body is ready for it.
  • Stay in a positive mood and enjoy the run instead of looking at it as a “chore” to be completed. The more positive you are in your mind the more comfortable your running experience will be as a whole.

In Conclusion

The initial 2 or 3 weeks is usually the toughest for jogging beginners because this is the duration in which the body is getting adapted and the mind is getting acquainted with the routine. You might feel like giving up, or feel uncomfortable during this period, but just keep at it while also taking care not to over strain yourself. Within the first month your body will feel like a running machine and from there on its fitness will keep building more fitness, it becomes a positive cycle.

Hopefully you got some useful insights from this post; I would appreciate comments from you on your experience with jogging and how it has helped in your fitness journey.

So until then, happy jogging!

95 Comments

  1. thank you, this has been really helpfull for beginners like me.

  2. As an African American it’s disheartening that I don’t see many ladies out there. I too was scared of jogging but now I’m really starting to embrace it. I’m still a beginner but I met other ladies who told me to stay consistent. I think consistency is the key.

  3. Hey! Nice tips! I got a question. Look I don’t wanna lose weight so how can I keep my weight just like it is now or get more fat while I jog everyday? What kinda diet is best to stay fit and not lose weight while I’m a jogger?

    • Well Ryder , all you really have to do is eat what u lose. So say I ate 1500 calories and I burned 600 calories, I would have to eat back the 600 to not lose any weight!

  4. Thanks Tim for sharing the information.

  5. Hi Tj, Can you suggest the way one should breathe while jogging? Whenever I jog, after few minutes I start to feel dizzy. Is it due to incorrect breathing pattern?

  6. Well, I’m a beginner and it’s hard keeping track especially with my life’s routine, I can only jog on weekends, as during the day, I work intensely and I’m tired by evening.

    Your tips are of great help, and I do think of you every time I go jogging. Normally I go for a jog when I can’t sleep, so in the early morning I go for a jog, now my question is, for how long should I rest after jogging before I can get back to bed and try sleeping again?

  7. Thanks for the information. I have been trying to jog a little with my walks, but wasn’t sure how to land my feet properly. I’ll try it today, but not sure how to land on the middle of my foot. Does that mean you land flat footed and roll the foot up?

  8. Pramey Halarnkar says:

    It was really nice information. It is really helping me to work on my fitness level. Thank you.

  9. This is a great article! It broke jogging down to the basics. I’m eighteen and have been on an antidepressant for a while. It works well, but I think that exercise would give me that extra kick of serotonin I really need. :) I will start this weekend, thank you for simplifying this exercise and I look forward to a happier, healthier future.

  10. I am really motivated to jog after reading this article. Have been putting it off for a while now but not any longer. Going to start right from today evening.

  11. I am 56 years old, I had never jogged before. I start practicing in early spring and on June 1st, I ran my first 5K. I have more energy and feel 100% better. Thanks for the tips.

  12. This is a good guide for beginners.

  13. I am going to start to jog from tomorrow morning, thanks for the tips.

  14. I started to run today for the first time and I came across many difficulties like breathing problem etc. So I just browsed the internet to get some tips and I saw this article. This really seems to be helpful and I will follow these suggestions from tomorrow onwards.

  15. @TJ, sorry, there are no easy ways to motivate yourself to get up early, but a couple of things that help:

    No. 1 is go to bed early! And try to get to bed at the same time every night, at-least for a time while you get into the routine. It may seem dull, but if you do it for a while (I was getting to bed at 9:30 so I could get myself up at 5:30) you start to find your body re-adjusting and you can manage with a bit less sleep.

    No 2 is to just not to loose sight of the fact that after a while, it will get easier. In fact, after a couple of months of getting up 5:30 three times a week for a jog and I now actually look forward to those mornings. I love the peace and quiet at that time and the way I feel so much better after my run. Getting up is no problem now but when I first started, I would never have believed it. So don’t give up!

  16. Thanks a lot for the article. I used to be brisk walk regularly in the morning, but then I stopped (its been over 10 months now!). However, I feel like I really need to exercise, I am in the mood for it as well and I guess there is nothing better than the early morning Brisk walk-Jog-Sprint regimen that you just described! It gets you all charged up for the day and the morning sun feels so rejuvenating! Thanks again!

  17. Michael Cannon says:

    Hi all. Thanks for a great article Tim. I am 40 years old. I have never jogged or run any distance over 1000 meters before. I started jogging 3 weeks ago and I love it now. I am an early morning jogger and I am cross with myself if I don’t get up. There has been 1 or 2 mornings I didn’t get up but that was because of muscle ache. I think it is very important that you listen to your body. As regards motivation, that is something that is up to each one of us. For me it is to lose weight and get healthy and maybe in 2 years time complete a triathlon and a marathon. I wish everyone a great time and that you reach your goal, whatever it is.

  18. Manjeet Sng says:

    Jogging in the evenings is not a good idea as it may increase your body temperature and you may not have a sound sleep later on.

  19. This a wonderful post for beginners. I started jogging yesterday and found it difficult. Hence I ended up reading your post. I made many mistakes (like over straining myself, bending down while jogging, using my heel etc.) yesterday which I will try to rectify from today onwards. I hope I see a better difference by following these tips which you have given in this post. But my question is, does jogging reduce the belly fat first (or) does it reduce our body weight in an equal proportion? Please let me know.

  20. Based on my and my family’s experience, jogging for the very first time on the first day, one should expect some soreness in the leg muscles which goes away in a day or two of rest. Soreness gets better slowly after the next jog day and altogether goes away after 2-3 weeks as your muscles gets used to jogging.

  21. It is a good article and it is very useful for who is going to start and who started recently. Thanks a lot.

  22. Just stumbled across this site and found it very helpful. I have been jogging more recently after wanting to for a long time and am making progress. Just haven’t quite known how to pace myself for distance and timing. Got some good tips! Thanks!

  23. Lily Smith says:

    Just wondering if you jog in the evening I heard that you gain more muscle and don’t really lose weight. Is that a myth?

  24. I started jogging again after laying off for a couple of years. I noticed that I have lost a lot of “bounce.” It seems more like a shuffle than a jog. How can I increase my bounce?

  25. This is really helpful information, thanks. I am gonna start tomorrow morning at my local HS track thanks!

  26. I have been jogging for 3 years. Here are some tips:

    1.) Jog every alternate day and not everyday. Jogging is an intense form of exercise and our body needs adequate rest.

    2.) Do not jog more than 6 miles at a time. There is a limit to everything in life. For jogging it is 6 miles. This is based on my experience.

    3.) Do not jog on hard surface. It can damage your knees.

  27. I have recently started jogging and I find these tips very helpful. Thanks for the advice.

  28. I’m 47 and started jogging 4 weeks ago. I jog the local beach every morning which is 3/4 of a mile long. I would suggest for beginners like myself to increase the distance in smaller steps. I can now jog down the length of the beach and 3/4 of the way back(this is after 4 weeks). My goal is getting closer, but I still need that short walk in between. Getting your wind at my age is a little harder.

  29. Love it! Been jogging about a month and found the tip about increasing intensity very helpful. I knew I needed to but didn’t know how to go about it. Also, the breathing tip was helpful as I felt as though I was not getting enough air.

  30. I’m 52 and recently taken up jogging. I run early in the morning for practical reasons, and I understand the issue of getting up early vs getting enough sleep. My suggestion is, it is not necessary to jog every day. I do 3 times a week which allows time to recover and relax – also important! It may take a little longer to build up one’s stamina, but it’s also less pressure and makes the whole thing more pleasurable. At first, I struggled to get up at 5.30; now, I usually wake up naturally and, on non-jogging days, it’s great to be able to turn over and snooze!

  31. Missy Chrissy says:

    Thanks for the tips and encouragement. I started jogging in Jan & stopped when the weather got icy but this has spurred me on again. I’m finding the first week (this week) tiring but know it will get easier. Looking forward to the second month, should be a doddle then!

  32. A decent guide for beginners. I thank you for noting down nuances a beginner has to keep in mind.

  33. This is a really great article I have lost 70lbs and decided to start jogging and eventually running since I can now do so without pain or gasping for air. I have been jogging for about a week now and this has answered a lot of my questions. Thank you!

  34. Thank you so much. I have always wanted to be a jogger, but never had the motivation. I finally got the motivation and your article has given me the determination!

  35. This was really motivating and thanks for the good tips!

  36. Great article! I’m taking you advice. I’m 54 and 30lbs overweight; I bicycle and walk a lot but I was always afraid of jogging. I’m in my first week but I am surprised how good I’m doing!

  37. Thank you so much for this! :D It’s very useful for a beginner like me.

  38. I think it’s important to note that if you keep up a consistent routine, your endurance will increase. I was not able to jog for a long time at first and It’s true that the beginning is the toughest, but if you stick with it, you’ll find you can jog longer each time out which gives more confidence. This has been my experience, anyway. Also, It doesn’t hurt to mix in a multi vitamin, which helped decrease achey joints, and supplements to kick start your workout and decrease the laziness, which is something I always had to battle. If I can drag myself to the track when I have that lazy feeling it always seems to wear off after I get going. I think that actually getting yourself to the track, or wherever you run, is half the battle! Hope this helps.

  39. I share Annie’s question and experience. Please suggest best practices for morning routine. I started morning jog 4 weeks ago, and am enjoying it (best time, no distractions). It’s the timing that I need to master… wake up at 5:30, morning prayer, drink water, stretch, jog / brisk walk for 35mins, stretch (brisk walk 5 mins) shower, collect yourself for 10 mins (relax) get ready for work, breakfast, drop of kids to school and be at work at 8:30am. Great article, and very encouraging for beginners like me. Thanks!

  40. Hi! I am a beginner, and this was really helpful. However, I would like to know if I need to have required hours of sleep and if it is okay to jog before taking a bath and go to work. In my experience, after jogging, I feel like my whole body gets cold when I take a bath, then the whole day at work, I really feel weak and have headaches. Thanks for help!

  41. Thank you so much for this article. Indeed, some good tips here that I can use. I have tried jogging earlier but always left it because of work schedules and sometimes pure laziness. But this time around, I hope to turn it around and do well. Thank you once again for the tips. Cheers!

  42. Andrew Solito says:

    I do jog once a week, as of now. I’ve been doing this for 1 year. I believe this increases my metabolism & burn calories. The information that I read will be applied somehow. It’s good. Thanks.

  43. I jog any time between 1:30pm and 3:30pm when the sun is highest in the sky, it’s beautiful out which affects my mood drastically, and my muscles are the warmest outside. I work from home so it’s easy for me to do this; if you can too, I highly recommend it. I eat a late breakfast, and ALWAYS eat before I run (wait at least 30 mins to an hour before running). If I don’t eat before I run, I get lightheaded and nauseous. Then I run and have lunch an hour later. It’s a good routine.

  44. Very useful tips for beginners. If will be beneficial if you recommend he amount of jog based on the age factor.

  45. Thanks a lot for these tips. I started jogging a week ago, and thanks to this article, I’m inspired to persevere through the initial “starting trouble” period of two weeks.

  46. This article may have just save my jogging career. I have been been jogging for 2 days and must admit it’s tough, but I believe this article has inspired me continue to put in the work! Thanks a lot.

  47. Hi guys, I am a forty six year old ex smoker and have recently decided that I should be doing something about my health I’m not what most would call fat but could do with losing few pounds. I tried jogging but found after only about 1/8 of a mile I was out of breath and slightly light headed. is this abnormal and should I stop?

    Also is jogging on the spot worth doing to ween myself into the real thing?

  48. I have been jogging for about the last 6 months. I don’t see 6 days a week as practical for most people. I try to shoot for 2 to 3 times a week.

    Your points about the stretching and warming up I found is correct.

    One key aspect I found to reducing soreness is to increase the distance very slowly. I will add only a 0.25 mile total increase of running per week. Thus if this week is 2mi, 2mi, and 2mi, then next week will be 2.25 mi, 2mi, 2mi, and then the following week is 2.25 mi, 2.25 mi, 2mi, etc.

    My own experience attempting to add 1 mile or even 0.5 mi per week is too much especially for someone just starting out. Age probably places a factor as well. But trying to add 1 mile per week would just wreck havoc on the body’s muscles and not be a very pleasant experience for someone trying to run for fun or exercise.

  49. Excellent, week 3 and feeling wrecked, this article has given me the encouragement to carry on. Well done.

  50. Luz D. Tizon says:

    Been walking for a decade now. Two weeks ago, alternating brisk walk and jog around the village and today, I did 30 min jog without a break and it’s great. Thank you for your tip!

  51. @Vanessa, The wii dance game sounds like a great idea for a warm up before jogging.

  52. Thank you so much. :) I just got my treadmill back and have space for it so decided to check out some tips before I start up again. For my warm up before running I was thinking of playing Wii just dance game. It has a stretch program and gets you sweating while you dance. Do you think that’s a good idea before the run? Thanks for your time.

  53. I have only started jogging, I live in Connemara in Ireland where it is all just road & hills, I have started suffering from shin splints but reading your article I can see that I have not warmed up properly at all so thank you for all your helpful tips.

  54. Hi! Ive been going jogging for 5 days now at around 8:30. is that too late? I am in school and can’t find time to jog any other time between morning and night, while dealing with school, friends and home. I go jogging for about 45 minutes and don’t take any drinks. Is that bad? Is it also bad if I take short 2 minute breaks every few blocks to catch my breath? I know I am not the most “fit” of kids but I just need to know! If someone, ANYONE can respond to this comment, I would appreciate it greatly, Thank-you.

  55. By what time I have to finish my lunch if I plan to go for jog in the evening at 3 PM? I am staying in a cold country where sunsets by 4PM so I am planning to go for jog at 3PM is it the right time?

  56. Kate – It’s important to understand that your muscles will be cold and your body’s temperature and efficiency at their lowest, so early in the morning. So, you must ensure that you warm up at-least for 15 minutes before you start jogging. The benefits of jogging in the morning is that it hikes our metabolism of the rest of the day, however from the perspective of physical readiness/efficiency, evenings (between 5-7 pm) seem to be the better time to workout. Also, your energy levels would be much lower in the morning compared to evening, and hence you can exert yourself more if you workout in the evenings.

  57. Satish – Once you start clocking a good mileage, you can work on running small segments with higher intensity, and keep increasing the number of high intensity segments once every week. Higher intensity definitely means more calories burnt, but it also means that you will get exhausted sooner, so you need balance mileage and intensity, and the best way to do it is to run small segments with higher intensity and returning to your normal intensity. Jogging against the wind will cause you to burn more calories than jogging with the wind, because the former requires more exertion – when you jog with the wind your intensity obviously increases (because it’s aided by the wind) but jogging against the wind gives you the advantage of more exertion.

  58. Brian – After the workout, you should replinish some of your lost minerals by drinking gatorade or a thin fruit juice. Allow your body to calm dowm for atleast an hour before eating solid food so that you don’t get cramps during digestion.

  59. Thanks for the tips. I will look into the jogging belt. It’s a great idea! I always loop my house key through my shoe laces, and can never take water.

  60. Very useful article. I just started jogging 2 weeks ago, so I couldn’t have read this at a better time. I am overweight, so unable to jog at a stretch. I end up walking more than jogging! Any ideas on how to increase the intensity? Also what is the ideal duration for a jog? And, is it true that jogging along the wind helps increase the intensity than jogging against the wind?

  61. Good article, I am going out for a jog tomorrow morning, my first time on the beach though. Thanks!

  62. Thank you, It was very useful. I am planning to begin tomorrow itself and shell down a lot of weight!

  63. I’ve been walking every night and a week ago I started to incorporate some jogging in my walks. I was starting to think that I was deluding myself by thinking that I could jog beyond a few hundred feet, but after reading your advise about it taking 4 weeks to start to feel improvement, I will persevere! I feel fantastic after it, and I do recommend the morning jogs, as I feel great all day. I was eating before the jog; might wait till after now. You give great advise for beginners! Thanks!

  64. Nice article. Makes me fee that this time around I am going to stick to the routine after reading it. Makes it sound easy with some valuable tips.

  65. Thank you for the article, it was great to read as a beginner to jogging. I went out last night for the first time and enjoyed it so much more than the gym. It felt more free to be running around the park.

  66. Thank you for your post, it was very helpful. May I ask if it’s okay to start jogging at 4 am? That’s the most convenient time for me but I fear it won’t be effective in losing weight if I do it at the wrong time. Thank you!

  67. I’m 53 years old and have never jogged before, although I have been a walker in the past. My son ran the 1/2 marathon at St. Jude’s in Memphis last month. There were lots of women older and “chunkier” than me running. This inspired ME to try it. (If THEY can do it I can do it!) Your tips have been very helpful. We’ll see how it goes! :-)

  68. Hi, I am going for a jog in about an hour and a bit. Just wondering if I can have a big lunch after the workout or do I have to wait a bit to let my body calm down? On the other hand I would like to thank you for the time and effort you spend doing this article. It really helped me as I never did anything like this before. Sure I can bench up to 95kg but I can on use a treadmill for around 20 min or so. Hopefully with your help I can increase this time.

  69. Thank you for an informative, positive article; thoroughly enjoyed it. You must be a pro runner!

  70. Wow, it’s going to be hard starting tomorrow but thank you so much for the tips. I will check in again later.

  71. Thanks for giving these tips for new joggers like me.

  72. Great information. I’m getting back into an exercise routine, after nearly a year of nothing. In short, I’m familiar to the grind and dedication of it all. Now I just have to get past that wall. I’ve never been much of a runner/jogger; but your information is great and definitely helps get me on the right track, thanks.

  73. Really helpful article for beginners. I have been jogging sometime now and totally agree with your views.

  74. Thanks for the wonderful tips.

  75. Chris – It’s fine to work out in the evening if you are not a morning person. If you are jogging on the roads it might be congested around evening time, so make sure you find a relative free space to run.

  76. How bad is jogging at night compared to in the morning? I am the most non-morning person I’ve ever known and actually enjoy working out late at night like ~7-10.

  77. It’s my first time to jog in this town after 5 years of stay lol. Though I might be the only girl in the group. Hope I can wake up early too.

  78. As a very new jogger (2 days in) I found your article very useful. The only thing I won’t be taking on board is the morning bit. I am useless in the morning but full of beans later in the day. Many thanks.

  79. Tim(author) says:

    Sami – If your knee hurts badly it’s best to avoid high impact workouts like jogging, try some brisk walking for a while and mild workouts in the form of squats to build strength in your knees. Workout on alternate days so that your body has time to recuperate and eat foods like yogurt which have a lot of calcium in it to build better bone strength. Also, be sure to consult your doctor in case the pain lasts for more than a couple of weeks.

  80. Thank you for your useful tips. I started suffering from my knee. Now I changed my running shoes to professional ones but still my knee didn’t heal yet. Shall I pause and wait till it heals? Or simply slow down?

  81. Vishal – Ideally it would be better to jog on sand than on concrete, because sand would provide a cushioning effect that eases the impact. But in case you can’t find a track near your place that has a sand filling, your only option would be to jog on concrete pavements or roads. The body learns to adapt to the environment it’s being trained on, if you give it the time to adapt and repair itself. Build your intensity and mileage slowly over a period of a couple of months, while jogging on the roads, this allows the body to adapt to the impact with more ease and it develops stronger bone/muscle structure around the knees to prevent injury.

  82. Thanks for the wonderful tips, which helped me to pursue jogging effectively. What you said was correct. First month I too realized to stop it but from your article, I trusted it and followed which gave me a good result. Thank you once again for that!

  83. This has been really helpful to me. But is road jogging safe for our knees?

  84. Thanks for the article. It was very useful. But I think Keerthi was asking about what diet to follow while jogging in order to loose weight.

  85. Thanks so much for this page. I have tried jogging before but I’ve never been motivated enough till I saw a friend getting stronger in jogging and running marathon. I am so full of envy, he has committed to help me jog again. With this information I feel armed. I will be coming back to tell how things are progressing.

  86. Can you give some information on food habits after Jogging?

    • Keerthi – If you are jogging for more than 30 minutes it’s recommended that you take some liquids with electrolytes (as present in sports drinks like gatorade), instead of just plain water, when you are done with the work out, in order to replenish the electrolytes/minerals lost through heavy sweating. If you are not into sports drinks, you can just have a glass or two of lemon water (with some salt, honey or brown sugar for taste) in order replenish some lost minerals. After 15 minutes or so of taking the liquids, you can have a bowl of fruits like oranges, grapes, apples, water melon etc that digest easily and provide instant energy to the body.

  87. It was good to know all these things and moreover, I like that this article has also focused on jogger’s security along with the tips to get started. It’s highly appreciated.

  88. Reading this article has made me motivated to start jogging. :) Thanks for writing this useful article!

  89. I feel these tips are very useful thanks and wake up early is not a problem for me.

  90. To TJ,

    You could always move the alarm away from you before you go to bed. If you get out of the bed to get to it, you’ll already be out of bed and so it’ll somewhat easier for you to get the day started.

  91. Thanks, this is really helpful.

  92. Good information. Very useful for the beginners like me. Happy jogging folks!

  93. I would agree that early morning is the best time to jog, but the only issue is waking up that early. I have done that in the past but I never feel motivated enough to wake up. I simply keep the alarm on snooze and go back to sleep until it get’s late and I need to get ready for work. Any ideas on how to motivate yourself to wake up early?

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