Monday, May 6, 2013

Jogging Tips for Beginners



My husband and I have really been getting our fitness on the past few weeks. It’s been so amazing to finally have the twin boys old enough, that we can fit some exercise into our routine. The past two years, I have been feeling so sedentary, and I hate that feeling. I had literally never gone more than a week without some type of physical activity, since I was a kid.

So… I was in the middle of talking my husband through conditioning for jogging, which is SO important, when it hit me - I should share! There are so many jogging myths, so much confusing info, and I can’t tell you how many times I’ve seen people try and jog a straight mile the first time out of the gate, pay for it days after, and never hit the pavement again.

Getting started…

>>> Good shoes. They don’t have to be expensive, just make sure they have good support and are made for running. You can seriously get a good pair at Target for less than $30. The rest of your clothes really don’t matter. You don’t have to be fancy. Just make sure you can move comfortably.

>>> Map out your first route during your first jog. This way you can feel it out. Trying to figure out how far and how long you’ll run before you test out your endurance level, doesn’t typically work out too well. You may be able to go further, you may not be able to go so far. Don’t worry, you’ll work yourself up to it in no time.

Let the conditioning begin…



>>> Your muscles are cold. You don’t need to worry too much about stretching before a workout, just getting a good warm up. Speed walk for approximately 5 minutes, and mark the area you come to with some sort of land mark, so you know where you’ll warm up next time and where to start your cool down.

>>> Start your first jogging stint. You’re going to pick a visible landmark to pace yourself and jog to. It can be a mailbox, it can be a tree, it can be a fire hydrant…really, anything. Take your time to get there. Jog with your chest high, good posture and pace your foot movement with good breath. When you hit your landmark, if you can go further, choose another one and keep going. If you’re starting to get out of breath, start speed walking.

>>> Working in your optimum zone is VERY important. You don’t want to be too out of breath and you don’t want to not be getting worked up enough. You don’t need fancy equipment for this. The way to test if you are in the perfect zone, is through speech and song. You should be able to talk and be slightly winded, but not sing. This is your perfect calorie burning zone. You want to stay in this zone through your entire routine.

>>> Speed walk, with breath up, to your next chosen landmark. You’ll know you’re ready for your next jogging stint when you are starting to catch too much breath. Keep note of all of your landmarks, so you know your return route and your routine for the next time out.

>>> You’re going to want to pull no more than 2-3 jogging/speed walking stints out, then you’re going to return, for a total of 4-6 jogging/speed walking stints. When you hit your “warm up” route, cool down. When you get home, take your time and get a really good stretch.

That’s pretty much it for the first 3-6 times out. When you are ready to increase your jog, because you feel less out of breath and more fit and conditioned, you are simply going to start cutting out, one by one, the speed walks in between the jogging stints.

Within 2 months, depending on how often you’re going out, you’ll be jogging that entire route, and that feels really amazing. It’s such an accomplishment. Before you know it, you’ll be extending that jog and mapping out new, exciting routes. It’s an incredible feeling.

Some super cool facts…

>>> Weather you walk, or jog, if you’re going for distance, you’re burning the same amount of calories as a full jog.

>>> Staying in your optimum zone for breath, will keep your body at a constant peek aerobic state, burning the most calories and getting the most out of your run.

>>> Got kids? No problem, so do we. Get a cheap jogging stroller. I’ve seen single kids joggers for under $100, Babies R’ Us brand at Babies R’ Us. For twins, like we have, they also have great deals on double joggers. You really get a workout, and enjoy time with your kids, when you’re hauling them around. We’re talking toned central.

>>> You’re awesome!! Never forget it. Enjoy yourself out there!!
 
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