Tips for starting a Jogging Regimen

Running and jogging can be daunting exercise tasks when one hasn't run in awhile, or has never run. Risks of knee and ankle injuries can be scary, and many are self-conscious about their speed and breathing when running outside.

But running has benefits that outweigh the risks, when done right. Here are some tips for running for the couch potato or the avid walker.

A goal such as "I want to be able to run for 30 minutes without walking" or "I want to run three miles in 20 minutes" is great. To get to that goal, you need to find your pace. It will probably be slower than you think--that's fine. Most beginning runners find that their legs could go on forever--it's their breathing that holds them back. As your heart gets used to your body's running, it will catch up with how fast your legs want to go.

Many professionals will tell you that you can work out any time of day. This is true. But with running, you will have more energy and less digestive problems if you go in the morning. Part of the reason for this is that you're refreshed in the morning, and your body isn't working on digesting a day's worth of food. Eat a small breakfast and wait a half hour to an hour before running.

Residential streets are the most peaceful and safe for running. Commercial areas are usually traffic-heavy, and trails and woods can get monotonous. If there is no sidewalk, run on the side of the road in the direction of oncoming traffic so you and the driver can see each other.

You can map out a set distance you want to start with. Google Pedometer can help out with this. Start with something realistic.

Another way to ensure a good workout is measuring your run by time. For example, if you want to start with a 20-minute run, go for 10 minutes in one direction, then turn around.

I suggest varying your route and schedule. Being seen at the same time and same place every day can be dangerous when it comes to public safety.

There is no reason to kill yourself on your first run. Do a walk-run. Set a time you want to be moving, and try to run as much of it as possible, taking walk-breaks. This is a beginner's version of interval training--an effective way to increase performance.

If it's warm out (55 degrees and up), tank tops or t-shirts and shorts are best. If it's cool out ( 55-40 degrees), wear a light long-sleeved shirt and shorts or pants. If it's freezing (40 or below), bundle up! Cover up the ears and hands, wear at least two layers on the torso, and put on some warm pants.

As far as shoes go, you don't want to mess around. Get fitted at an athletic store to find out what brand and style works best for you. Go with what feels comfortable. You can usually find cheaper versions of upscale store's merchandise at department stores. Return shoes that give you an unnecessary amount of pain on your first run, and keep looking until you find the right pair--it's out there! New Balance and Asics are trusted brands.

IMPORTANT: I went to the doctor with foot pain this summer. Turns out, a lot of people have what I have, which is the heel bone being fused a little off from what it should be. This can cause tension and pain with the tendon on the underside of the foot--the one that connects the ball to the heel. Good arch and heel support should remedy this, you don't have to stop running!  My doctor recommended actually keeping your shoes as long as they're in good repair: if you notice the inside doesn't support your feet anymore, opt for the $10-15 insole (with heel and arch support) instead of a whole new pair of shoes.

If you do get pain in that tendon, another trick is to roll a cold can of soda under your foot for 15 minutes, and take one ibuprofen in the morning and night for five days. Both these measures will make the inflammation go down.

Running outside is a public exercise--everyone can see you. But most of these people are cheering you on. They see you run or walk by and say "Good for him, he's exercising!" Smile and say hi to other people who are enjoying the outdoors. A positive attitude creates a positive run.

I have gotten a few negative comments while running, but eventually I realized some people are bitter and jealous of fit people. Running is a brave and empowering workout. Shake it off and keep running. Turn up your iPod and look ahead. When that shirtless man with glistening muscles goes bounding past you, shake that self-consciousness off. Go his pace for a bit. Then return to yours. This is your journey, and no one else can have it. It's about what's going on in your mind. Congratulate yourself on your self-motivation.