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Running for Beginners

Updated on October 23, 2010

Jogging for Beginners

If you're thinking about starting a running program then you've already taken the first step, so to speak – you're thinking about it. It may be some time before your running a marathon, but let's just start by taking the first step – out of the front door. Jogging is a great way to stay in shape and keep your weight under control too. However, this is just the tip of the iceberg as the amount of physiological and psychological benefits are far reaching. Here are just a few of the benefits of jogging:-


  1. weight loss

  2. more energy

  3. lower cholesterol

  4. reduced stress levels

  5. younger looking skin

  6. younger feeling body

  7. boosts your immune system


These are just a few of the benefits a beginners running program will accomplish. So does this sound good? If so then here is a simple plan to get you started on your running program:-


  • wear proper clothes. Once you get a bit more advanced you might think about proper running shoes, but for the moment just a pair of trainers, shorts and t-shirt will suffice.

  • Pick out a route that's quiet enough that you are not dodging people and jumping over Scottish Terriers.

  • Do some stretching and warm up. Walk for at least a few minutes before you start running. This will give your muscles a chance to warm up and get prepared for what's to come.

  • After you have walked for about 5 minutes start jogging slowly for 1 minute or if you don't have a watch just jog from one lamp post to the next. Don't become overzealous – you'll regret it the next day. Then walk for around 5 minutes again followed by a light jog for another minute or between lamp posts or other land marks on your route.

  • Follow this routine for 20-30 minutes.

  • Do some more stretching and walk for a few more minutes on the way back home. This will gradually cool your muscles down and reduce the chance of aches and pains the next day.


Always try to leave at least a day between sessions as this will give your muscles and bones a chance to adjust to the new routine. Remember, you're should not be thinking about running a marathon just yet. When you get back out there just try adding a little bit to the jogging portion of your session each time. Remember that for a beginners running program you need to build things up gradually by replacing the walking periods with running until your doing nothing but the running. It is recommended to never increase your distance or intensity by more than 10% each week.

Happy jogging!

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