Do you want to start running right away? Try the beginner jog workout today.
The beginner jog workout is a little tougher than the walk jog workout. If you really want to start up and running, this is the workout for you. Before you start any new physical activity, consult a doctor. Just like my cross country runners need a physical every two years, you should get one too!
I hope you are ready. Have you committed some time to do the work? Did you set some smart goals so you stay focused? Then get out that door!
Each week, you should do the workout between 3-4 times. Why 3-4 times? This gives you some rest and recovery time, but it keeps you on a good schedule. Let's get started.
The beginner jog workout. First I will list the abbreviated version. The explanation for each part is listed below.
Brisk walk - 5 minutes (warm up). Jog - 5 minutes. Brisk walk - 5 minutes (cool down).
Start your beginner jog workout with a brisk walk for five minutes. A brisk walk means move quickly when you are walking. You should almost feel like you could jog just as fast. This is called the warm up.
The jogging part should be quicker than the brisk walk, but not by too much. I always suggest starting from one point, and turning around at the midway point of the jog. This way if you keep the same pace, you will return to your start point at the end of the workout.
After you have finished the jog, go back to a brisk walk for five minutes. This is called the cool down. When you have finished this five minute walk, your done!
If you feel overwhelmed at any point in the workout, slow down. I never suggest stopping because your legs can get tight. Also, keep walking or moving so you can keep your heart rate up. This helps you to burn more calories. If you think you are going to collapse, then sit down! You probably will never work yourself to the level of fainting, but remember "safety first."
Once you are comfortable jogging for five minutes continuously, start adding more time to the jogging portion. I suggest adding one minute each week of workouts. If you feel you can handle more, only add an extra two minutes per workout.
Once you are jogging 10 minutes or more, you did it! An aerobic workout that is between 20 to 30 minutes long 3-4 times per week is ideal for great long term health. For a complete program that gets you from walking and running a little bit, to walking a little and running 20 minutes continuously, try the Start Walking, Get Running, Lose Weight.