I have put together some tips on how to get started with jogging/running. Here on Jogging For Beginners I think it is important that every now and then I put in some new tips that help beginners.
Last updated: September 8, 2013
Lets first look at some interesting numbers to get you motivated.
According to Running USA’s State of the Sport 2010 report, there are around 43 million runners nationwide who enjoyed the sport in 2009.
That is 6.7% more then 2008.
If you look at the last nine years, running and jogging activity has gone up by 40%, running and walking on the treadmill is up 38%, walking for fitness is up 21%, and trail running is up 16%.
As you can see, more and more people are being more aware of the fact how beneficial jogging can be.
I am putting these tips here together to help you stay focused on your goal and also not to loose enthusiasm.
Sometimes as a beginner you may get overwhelmed or unenthused with the progress of your new sport.
You might not be prepared mentally or physically for the new demands that are put on your body and the time investment that is needed.
All good things come in time and this is definitely here the case with jogging or running.
Now lets take a look at some tips that can help ensure your success.
1. Good Shoes: This is really important. You have to select good shoes.
I would say that you go to your local independent running store, not one of those big retail stores.
In the smaller stores you will usually get better advice on which shoe is best for you.
Ask if they provide gait analysis which would reveal your foot strike pattern.
This will determine whether you overpronate, underpronate or have a neutral gait which will help in selecting the best shoe for your foot type.
Now I know that some of you have choosing jogging because it is relatively inexpensive to start with, with your shoes though you should expect to spend $80 to $100, to get some good ones.
2. What to wear?: You could just wear any old t-shirt and shorts.
There are some benefits though if you invest a bit in technical fabric.
These can be made of a variety of fibers like natural material (bamboo, smart-wool) and synthetic material (polyester, nylon, Lyrca).
Please avoid 100% cotton. It retains sweat causing chaffing, irritation, and even blisters.
Blisters is the last thing you will want to have. Believe me, I made that mistake and it takes all the fun out of jogging.
Technical fabrics though, allow the moisture to rise to the surface where it can evaporate. They still get damp, but not nearly as much as 100% cotton.
Think about it. It really is a good investment.
3. Use a Plan: You should use some sort of plan, and not just get out there and start running.
4. Acclimate Yourself: It will take your body about four to six weeks to acclimate to the new demands you set.
If you feel tired, drained, and wiped out after a while and you think what’s the point in jogging if I feel like this, then please don’t forget your body needs time to adjust.
Just hang in there, it will pass and then you will feel stronger then before.
5. Be well-hydrated: Drink about 20 oz. of water about two hours before you start jogging.
During this time it will pass through your system and will be voided before your run.
During your run, drinking water is fine, not really needed though if you don’t run longer then 45 minutes.
If you do run more than 45 to 60 minutes, you’ll need to drink some sports-drinks to help you replace vital electrolytes.
These are minerals like sodium, potassium, magnesium, calcium, and phosphorus. They play an important part in helping you to maintain proper water balance in your body.
Electrolytes can be lost though your perspiration, so you need to replace them.
Sports drinks such as Gatorade contain these important minerals.
6. Get To Know Your Body: “Feel” your body.
If you’re feeling something other than regular workout-related muscle soreness, don’t go jogging. Running through the pain is never a good idea. I did that once, and it just got worse to the point that I could not go jogging for 6 weeks.
If you have pain along your shin, hip, IT Band or any other area of the body that’s beyond normal muscle soreness: ice it, elevate it, and use your normal choice of anti-inflammatory medication and rest as much as you can.
When you no longer feel any pain, slowly start jogging again. If though the pain persists, please go see your doctor for further advice. Promise me that… don’t fool around with what your body is trying to tell you.
7. Get Enough Rest: Allow your body time to rebuild and recover.
When you are jogging (or any type of exercise), you create little micro tears in your muscle tissue. Your body then rebuilds and repairs the tears.
This is a normal muscle-building process that makes you stronger.
If you don’t rest enough, your body does not have time to completely repair it self before your next jog and you will feel sore, tired, and sluggish.
When you first start jogging, it is a good idea to have at least one day of rest in between.
I hope these tips were of help to you, and if you know some more, feel free to post them here at Jogging For Beginners.