How to Start Jogging (Step-by-Step Guide)


Getting in top shape is almost everyone's goal. But our often-busy and hectic schedules usually get in the way. If you're determined, though, you can do something such as hitting the gym or taking a good morning jog!

Just like any physical exercise, jogging can do a lot for your health. So, if you’re wondering how to start jogging to actualize your fitness goals, you can follow this step-by-step guide.

This article sums up easy-to-follow pointers and tips on jogging for beginners. They say there's no time like the present, so let's get you moving with this step-by-step jogging guide!

Part 1: Preparation

Make sure you’re physically fit for jogging

This is an essential step you shouldn’t miss: consult with your physician first.

While it is a great idea to get physically active, you have to make sure you're doing it for all the right reasons and under the right circumstances.

You may be suffering from a chronic disease and don't know it yet or just recovered from a recent injury.

Depending on your physician's assessment, you may be advised to put physical activities on the sideline first or do it in moderation.

These things and your physician's advice can affect your succeeding steps altogether. But, it's better sure than sorry later.

So, factor these considerations before proceeding. If you're cleared and good to go, move on to the next step.

Lay your jogging plan

Any successful endeavor begins with a concrete plan. So should your jogging routine. To make sure you're on the right track, decide where and when you want to start your fitness journey.

Do you want to jog within the neighborhood or someplace else? Do you want it done in the morning or after work?

Knowing exactly where and when you'll do your fitness routine will put more structure into your plan, which will serve as your guide when you start moving.

Educate yourself on jogging or running

If you want to reap the optimum jogging benefits, it might be essential to read up on it.

You can learn a lot from reading books, magazine articles, and blogs about running. (You're already educating yourself in a way by reading this article.)

There are also various websites that provide you with everything you need to know about jogging.

You may find these sources helpful especially if you want to gain an in-depth understanding of this physical exercise.

Get the right gears

Comfort plays a major role in your jogging routine. It is essential to use a quality pair of running shoes and comfortable running clothes.

Many runners prefer wearing shorts and a dri-fit shirt when running. But your jogging attire depends on you.

Whatever you feel comfortable wearing, go for it. Just make sure you're using the right gears: shoes and clothes that provide comfort and quality.

Part 2: Action

Stretch your muscles before running


Stretching is an essential first step before you jog as this allows your muscles to be more flexible. It is important to keep your muscles flexible to prevent undue strain and injuries on your body.

To keep your muscles limber, do some warmup exercises before you run. Follow this up with slow stretches then transition to more vigorous stretches such as arm swings and leg raises.

Then, begin your quick workout and cool down right after with more relaxed stretches.

Practice the proper running form

Many people think that endurance and dedication do all the trick, but having the proper running form affects your performance just as much.

Having the right form takes practice, but you can use some helpful pointers to achieve just that.

Here's how: First, keep your jaw and shoulders relaxed as well as the rest of your upper body. Then, keep your arms at a 90-degree position and maintain the proper posture.

To do this, assume that someone is pulling you up, but slightly lean forward. Keep your arms on your side always and don't cross them over your body as this ruins your form. Remember to regularly breathe as you move forward.

Begin slowly

You don’t have to pressure yourself to be a great jogger right away. As a beginner, you have to respect your slow paces. For a start, you can do the run-walk technique.

This is a favorable jogging method for beginners. To do this, begin your routine by jogging for five minutes.

After your five-minute jog, follow it through with a two-minute walk. This will still provide you with an excellent workout, helping to build up not just your phase but your endurance as well.

Doing this technique also won't strain your body too much, allowing you to get out of bed the following day. By regularly practicing this technique, you will eventually improve your phase, stamina, and vitality to do full runs.

Part 3: Consistency

Keep a regular running schedule

Keeping a regular timetable is key to achieving your fitness goals. If you stick to your schedule and remain consistent with it, you’re more likely to keep a stable fitness routine.

Find an available time in your daily schedule when you can jog without rushing or feeling pressured.

If you prefer to jog at night, consider your safety too. It’s best to wear running clothes that are bright in color. Also, bring a light with you if the area you want to jog in is dark or isolated.

It’s also recommended to carry an emergency communication device with you such as your phone. You can also consider bringing some form of self-defense like pepper spray.

Download fitness apps


Thanks to technology, there are various fitness applications you can download to guide you and track your progress! These apps can be helpful in tracking even your calorie expenditure.

Having these apps not only allows you to monitor your accomplishments each day but also motivate you to push further.

Give your fitness routine a boost

You don't want your fitness routine suffering an eventual slump, that's why it is essential to give it a boost! You can do this by gradually increasing the time and distance that you're running.

As you move forward, you are also getting in better shape, so boosting your routine will be easier for you!

Challenge yourself

While having a consistent routine plays a key role in your fitness, you need to challenge yourself still. Adding variation is also essential to prevent you from getting bored or unmotivated with your fitness routine.

You can try a new terrain or add stairs to your track. You can also choose a new place to run or incorporate other workouts into your routine.

Look for a jogging buddy

Doing an activity with another person keeps you motivated. You can ask your friends to join you in your fitness routine or search for community websites online.

Many of these sites can help you connect with other people who are also looking for a jogging companion.

How Will Your Health Benefit from Jogging?

You may have heard that physical exercise is good for your health. Jogging, as a form of physical workout, helps improve your health and wellness, too. Here are some jogging benefits that you can enjoy:

Jogging aids in weight loss

Another benefit of jogging is weight loss. It is said that you will burn an estimated 150 calories per mile. This means, the more you jog, the more calories you burn.

Jogging reduces the risk of hypertension and cardiovascular disease

Aerobic exercises such as jogging are said to contribute to better life quality. One of the jogging benefits is its ability to prevent your risk of developing cardiovascular diseases and hypertension.

Doing vigorous exercise such as jogging can help reduce "bad" LDL cholesterol, which is a known player in hypertension and even atherosclerosis.

Jogging helps fight diabetes

Jogging also reduces your risk of diabetes, a chronic disease. A sedentary lifestyle can lead to obesity, which is a risk factor for diabetes.

Doing healthy lifestyle activities such as jogging can help prevent the development of this debilitating health condition.

Jogging helps relieve stress

Looking for a way to beat stress? Jogging can help you do just that.

Just like any other physical activity, jogging helps improve the levels of serotonin, a chemical compound that is considered a natural mood stabilizer.

This chemical also helps reduce anxiety and depression and regulate your mood and happiness.


Now that you know how to start jogging as a beginner, there’s no more reason to laze around. Jogging is an absolute great form of physical exercise that can help you meet your fitness goals.

And aside from the health benefits that you can reap from this fitness routine, you can also establish new friendships with other runners.

Creating a new fitness goal and getting started don’t have to be too difficult. All it takes is your determination to achieve your fitness goals and willpower to keep moving.

You don’t have to feel pressured because nobody is requiring you to jog 10 miles for a start. You only need to decide to move, and well – actually get started.

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