Jogging - tips for beginner?

[Weez]

Posted: 9/6/09 at 5:19pm

Please don't laugh if it turns out the number one bit of advice is "just do it". I'm seriously considering taking up jogging in the mornings (which would be an adventure, because getting up in the mornings is NOT one of my favourite pastimes XD). I'm a little concerned that although it sounds like it should be as simple as "get out of bed. Go for a run. Come home. Shower. Go about your day", it might actually be a heckuva lot more complicated than that. What advice can you offer? I'm rather unfit at the moment and would like to fix this. How many times a week? For how long? What would I need to know that should seem instinctive? What would I need to know that wouldn't naturally occur to anyone? All advice gratefully appreciated, and any mockery kept to its minimum would be EVEN MORE gratefully appreciated. :3

[blaxx]

Posted: 9/6/09 at 5:39pm

Exercise is a great step, but remember diet has a lot to do with it. If your diet doesn't change, all the exercise will not pay off.

My recommendation is to be consistent, drink LOTS of water, but most importantly PUSH YOURSELF. Try to aim for a bit more every two weeks.

If you start at half hour everyday , then aim for 35 minutes after two weeks, or change the intensity. Your body adapts fast, so try to push for more.

[danmag]

Posted: 9/6/09 at 6:22pm

What Blaxx says is true Weez...but you will be surprised at how quickly you can rack up the mileage. I just run 3.5 miles 3x a week and it works like a charm. It's the best excercise...

[BobbyBubby]

Posted: 9/6/09 at 6:40pm

I would actually start out with brisk walking. I started as a speed walker and moved to jogging. Also I'd try to find a track or a surface good for your knees. I avoid jogging on sidewalks or any uneven surface. I've been a jogger for about 10 years and have only had one minor injury. I'd also go to a shop that specializes in running/sports shoes and have then find a pair that works for your feet. I'm not jogging much lately do to a weird schedule but I typically did about 3-4 miles a day 5 days a week. Make sure to stretch before and after.

PM me if you want to chat some more.

[BobbyBubby]

Posted: 9/6/09 at 6:44pm

I also second the diet and plenty of water.

Also, jogging tends to tone me and not do much for my mid section which is the typical trouble spot. I'd recommend doing crunches too.

[Weez]

Posted: 9/6/09 at 7:15pm

With regards to diet: this may sound contradictory and/or naive, but hear me out. I'm pretty contented with my body-shape, I'm just ashamed that running up stairs leaves me out of breath. When people mention a diet overhaul, does this include people who just want to live a less sedentary lifestyle, or is it more for people who are looking to Get In Shape rather than just Get A Bit Fitter?

Hey, if you're bored, I wouldn't say no if anyone felt like going a bit more indepth on the diet thing. Things to make sure definitely stick in my diet, important things to remember, examples of what should be eaten in a typical day?

With regards to stretching: what kind of stretches? Whole body, or mainly focus on legs? I've REALLY fallen out of the exercise loop over the last few years. *shame*

[blaxx]

Posted: 9/6/09 at 7:27pm

Dieting is for everyone. And by diet I mean, learning how to eat properly.
One of the trillion enemies of nutrition and fitness is the belief that people who appear to be slim or fit do not need to diet or exercise.

The best thing you can do is eat 5-6 small meals throughout the day and make sure you get all food groups in the right amounts.
A few of those meals should also consist of moderate portions of less healthy options you enjoy eating too. That is the kind of diet one should keep for life.

[BobbyBubby]

Posted: 9/6/09 at 7:35pm

Weez: I'd sit on the ground and do some leg reaches. THen stand up and pull each leg behind you. Stretch legs and arms.

Also when you finish the jog, especially when first starting, don't just stop. I usually do a medium paced walk to cool off and then I do some light stretching. You want to avoid getting a dreaded muscle cramp (or passing out as I did once from just plain stopping after a long run). Also, again, plenty of water.

I prefer not to eat before a run, or if I do, I have something light like yougurt or a granola bar.

I'd also amp up the protein when first starting. Lots of chicken and fish. I tend to limit my red meat to once or twice a week but that's just me. I also recommend a once a day vitamin.
Updated On: 9/6/09 at 07:35 PM

[TheatreDiva90016]

Posted: 9/6/09 at 9:30pm

I love that 'Weeze' started a thread about jogging...


First piece of advice: Get a GOOD bra.

[colleen_lee]

Posted: 9/6/09 at 9:39pm

I highly recommend this plan:

http://www.coolrunning.com/engine/2/2_3/181.shtml

[Jordan Catalano]

Posted: 9/6/09 at 9:51pm

If you're brand new to this or to exercise in general, I would strongly suggest you start out with walking for a while first. If you start out with the running right away you will get frustrated that you can't go as long as you would like to and chances are you will want to just give up. Speed walk for about 30-45 minutes (or as long as you can) at first. You will be very surprised at how well it works and work into light jogging after a few weeks.

I can't stress the diet enough, as well. Your diet must change in order to see any changes at all. If you feel you need some sort of structure to your diet, I recommend Weight Watchers. It's not just for obese middle aged housewives, if that's what you're thinking. I have quite a few family members who changed their lives on the program (men and women) so I highly suggest that as well.

But just keep an open mind and if and when you do start on your path to a better and healthier life, please remember that messing up every now and again (either on the diet or in your exercise) is ok and all you have to do is just get back on the wagon the next day. :)

[Blair]

Posted: 9/6/09 at 10:02pm

I would recommend the Couch-to-5k plan that colleen_lee posted, as well. I did it last summer, and it got me from barely being able to finish the first week, to jogging for 30 minutes straight within 9 weeks.

[BwayTday]

Posted: 9/6/09 at 10:02pm

Jogging is the devil in it's purest form. Don't do it. If you can find something less impact, I would suggest that.

[BobbyBubby]

Posted: 9/6/09 at 10:43pm

To each their own. Jogging is the only exercise I really enjoy and it helps my depression immensely.

[winston89]

Posted: 9/6/09 at 10:48pm

There was a time where I would be in the city pretty darn early on a daily basis and it was very relaxing to jog/ run by the water or through Central Park. I did start out slow and did build up. One thing that my friends who do jog or run and I agree on is that we can be pretty taken aback on how fast our body can adjust to being able to do more.


If you want advice about doing speed walking I would say take a page out of George Carlin's joke about how every group with more then four people has a magazine devoted it to it. Take a look at the new article in "Walking" it states " put one foot in front of the other." Great work out advice that I take to heart each and every time.

Updated On: 9/6/09 at 10:48 PM

[StockardFan]

Posted: 9/7/09 at 1:46pm

I find that if I jog too much my knees and hips can hurt. But if it doesn't bother yours, it really is a great exercise. I alternate spinning class, elliptical and treadmill to ease the impact on my knees and hips.

Weez, I'm proud of ya girl!

[BobbyBubby]

Posted: 9/7/09 at 2:03pm

Also, listening to music while you jog is essential.

[winston89]

Posted: 9/7/09 at 3:20pm

I agree. Not only does music help set the tempo of your jog it also helps pass the time. I find that if I am jogging to a song with a pretty fast temp I am jogging faster then I would if I was listening to one with a slower one. I think that what helps me the best is that I created a playlist on my Ipod that I use for my workouts and I find that it creates a good speed for warming up, running/ jogging, and cooling down.

[BwayTday]

Posted: 9/7/09 at 3:20pm

I just don't like to jog because of the way it hurts my joints. Although when I am forced to run, I love the way I feel after.

Also agree with Winston and Bobby, music really helps. Updated On: 9/7/09 at 03:20 PM

[Weez]

Posted: 9/7/09 at 3:34pm

I have a good bra, I'll get some shoes this weekend, to start next Monday! (I'm not a procrastinator, I just don't have time to buy running shoes, and I wear boots normally so don't have anything else that'll do for a couple of days. XD)

I suppose in the meantime I can construct a playlist or two. Which feels a little bit like naming the band before writing any songs, but I have just put a load of terrifyingly up-tempo J-pop on my iPod so now's as good a time as any, I guess. :)

I plan to job in a park that's a five-minute brisk walk away, so it sounds like I've done well there. We shall see how it goes!

You are all TREMENDOUSLY helpful, and I appreciate it a whole bunch. Thank you! :)