How to Get Started Jogging

What I've done in the past is make a little schedule for myself. Every week I would go jogging 3 times (you could do however many you want, but be sure to give yourself a couple of days off. Your body needs days of rest to heal.).
I followed a schedule like this one:
http://running.about.com/od/getstartedwithrunning/ht/gets...
It involves a lot of walking at first, which feels kind of wimpy, but it helps you not to over do it.

If you have a friend to go with you, I think that's the best, but I rarely do, so I listen to my iPod. I find that a really good beat keeps me going.

Make sure you have good enough shoes. Otherwise you might end up with an injury that will set you back.

Good luck!

Hi! A few years ago, I got into running to get rid of baby weight after my 2nd was born and have been running on and off ever since. It's cheap, it works, there are a lot of resources out there to help runners, and you don't have to store a lot of equipment in your garage ;-). Really the only theing you *need* are good shoes. Getting fitted at a specialty store is a lot of fun and can get you motivated to start your program. If you ever start losing motivation, make a deal with yourself that you can get a new insert-motivating-article-of-clothing-here if you run for a total of say, 2 hours, in a week. That's another thing- in the beginning, just run/walk for a certain amount of TIME. Don't worry about speed or distance! As long as your heart rate is elevated, you're good :) Finally, check out www.seemommyrun.com . I know SA has several mommy running/walking groups that meet in various places around town. Sometims working out with a group can make all the difference in the world. Good luck and congrats on your resolution!

Hi R.,

I started jogging when I was 31. I had not moved since I was 16 and I was always the slowest person in school before then. I stopped when I got pregnant with #2 at 34 and became totally sedentary (again). I ran my first marathon at 35 and I look forward to training for my second.

I have been there at the start from zero and I do have some advice:

Start with only 20 minutes. Jog SLOWLY. The important thing to do is to make it. Go as slow as a walk, but with a cadance like a jog. It isn't any harder than walking if you go slow. Once you can do that, increase your time by 10 minutes per week. Go at least 3 but preferably 5 times a week. You must rest at least one day to allow your muscles to recover.

Make it your goal to one day be able to run for an entire hour (I use "run" and "jog" interchangeably). You'll get there. Here are some things I've learned along the way:

1. There will be no perfect day to go. Just go. Forget perfect.

2. Running hurts. Everyone. The difference between those who go on and those who give up is putting up with the hurt, frustration, doubt, etc. When you finish, all the bad is gone and you feel so great!

3. I tend to focus on my failures. But the only measure of the success is the continuity of the practice. (credit Buddhist Guru Goenkaji for that saying). So if you just go, you've already won!

4. If your children can learn to lift their heads, crawl and run, you can go from walk to run. There is no reason another person can and you cannot. You can do it!

5. Your brain will try to convince you every step of the way that you cannot. Just keep going. The worst thing that can happen is that you will fall over. I promise you that won't happen in a slow twenty minute jog so just keep going and tell yourself you'll just risk falling over. Once your mind learns it won't win that battle (this takes a long time), it will stop trying to sabatoge your efforts.

6. Keep going. day after day, week after week. Make it your top priority.

7. Invest in good shoes. Go to fleet feet or Roger Soler where the look at your gait and tell you the right shoes for you. It will save you time in the doctor's office and a ton of money on chiropractor bills. Don't buy from academy, etc. It is not the same. I can't stress good shoes enough.

8. YOU CAN DO IT!! all you have to do is go.

good luck and have fun!!!

Oh check out www.mapmyrun.com to find good routes and map your distances. i use it to plan all my runs.

Hi R.,
I don't necessarily run as I don't feel it's good for the joints long term, but I work out in my living room from 5:45-6:15 AM while on the phone w/ my mother in KS. A workout buddy is great motivation if you can find one! We work out together since she has no motivation to get out on her own. The one motivation for me to start back to working out was the tightness of my clothes & feeling tired during the day. Working out in the morning allows me to keep up my energy for my family & personal interests. I feel energized after lunch when it's easiest to be tired. I prefer working out in the morning as I could always find a million reasons to not do it after work & by then, my brain is spent & I need to tend to my family, so first thing in the morning works best for me. Finding a time that works best for you alone is great - no one hindering your workouts will allow you to not make excuses to not workout! If you need a schedule, make one-and make it realistic. I lift weights one day, work on abs the next, then do legs, then walk (there's lots of hills in my neighborhood, so I'm walking w/ inclines), then do something I may have done earlier in the week. This gives the muscles time to rest & I find that not doing the exact same thing every day keeps things interesting. I hope this has helped! Good luck!

I hear ya! I told myself that when I turned 30 and finished breastfeeding, I would start training for a sprint triathlon. Problem is, I haven't run since college! I found a great great great website that I'm using to "train" for running...I'm on week 2 and find the structure with the program they've laid out to be very motivating (AND gradual!)...
http://www.beginnertriathlete.com/ (through google type in "triathlete couch to 5K" and it takes you right there!)

Good luck!!!!