Jogging Training
Jogging is a very unique fitness method because it combines the rigors and intensity of running and aerobics at a slower and more manageable pace. However, one does not plunge into jogging right after putting on the jogging attire and lacing on his jogging shoes. Just like any other form of physical activity, jogging must be started gradually, with the jogger taking steps to ensure that he is physically and mentally ready.
The first thing to do is consult a doctor to make sure that there are no physical and medical conditions that will prevent one from embarking on such strenuous activity as jogging. Once cleared by the doctor, the jogger can start the preparation to jog.
Stretching exercises are important before starting to jog as they will reduce the tightness and increase the range of motion especially for beginners who will usually experience soreness of muscles. The stretching exercises must involve the muscles of the ankles, calves, thighs, hips, waist, and back. Stretching exercises must be done in an average of ten minutes but should be a little bit longer during cold weather.
Stretching exercises must be followed by 5-10 minutes of walking as a preparation for the actual jog which must be gradually done. Following is a recommended program for starters:
- Week One: Walk for about 6 minutes, then jog at a relaxed pace for 1 minute. Repeat 3 times. Do three sessions with the same sequence for the whole week.
- Week Two: Walk for 5 minutes followed by 2 minutes of jogging. Repeat 3 times. Do three sessions with the same sequence for the whole week.
- Week Three: Walk for 3 minutes followed by 4 minutes of jogging. Repeat 4 times. Do four sessions for the whole week.
- Week Four: Walk for 2 minutes followed by 5 minutes of jogging. Repeat 3 times. Do four session for the whole week.
- Week Five: Walk for 2 minutes followed by 8 minutes of jogging. Repeat 3 times. Do four sessions for the whole week.
- Week Six: Walk for 2 minutes followed by 9 minutes of jogging. Repeat 3 times. Do four sessions for the whole week.
- Week Seven: Walk for 1 minute followed by 11 minutes of jogging. Repeat 3 times. Do four sessions for the whole week.
- Week Eight: Walk for 5 minutes at the beginning and the end of the workout. Jog for 20 minutes in between. At the end of the week, you can jog for 30 minutes without stopping.
For jogging to be effective, it must be done for 30 minutes a day four times a week. Noticeable improvement in a person's stamina and fitness will be observed after a few months of jogging. Do not, however, expect to see results in the first few weeks of jogging.
People have different fitness and stamina levels so it is not necessary to strictly stick to the recommended program. Determine your own progress as you jog along and then advance in duration and intensity of jogging if you feel you are up to it.
