Getting Started on Jogging

Well-begun is half done. This is especially true when you are beginning a fitness routine. If you plan your routine meticulously and prepare a detailed timetable, chances are that you will stick to your routine and reap the maximum benefit of your fitness plan. Before you get started, you need to keep in mind some basic points.

Don’t rush
Never rush into a jog. In the beginning, it is best to limit yourself to fast walking interspersed with brief jogs. Make a progressive jogging plan and get used to the exercise gradually. Build up so that you can run 20 to 30 minutes a session, at least four times a week.

When to run
You should choose a time that fits in most easily with your schedule. However, avoid running within 2 hours after eating. In summer, jog in the early mornings or evenings to avoid heat-related problems like dehydration, heat exhaustion and cramps.

Where to run
You can begin and end at your own front door. But for most people running in circles takes away much of the fun. It's more fun to run in parks, dirt tracks or even the highway. Try and invent your own routes and vary them to lend variety to your routine.

The surface
Be careful of the surface on which you jog. The worst surface is concrete found on the pavements in cities like Delhi. A smooth grassy field or a dirt road is probably the best to run on, but be careful of the hidden potholes. Or else stick to the side-paths along the road. Pick a course which is fairly flat. A very hilly terrain may place too much strain on your legs and lungs unless you are a competitive runner.

Be careful
Take care of hazards like traffic and movement of animals when jogging an the roads. Avoid accidents with automobiles at all costs. In fact, always try and run opposite the traffic.

Jogging gear
Get proper gear to ensure comfort and safety. Shoes are the most important item in the jogger's kit. Here’s what you should look out in your shoe: Cushioning: The harder the surface more cushioning you need in your shoe. The cushioning should be of good quality material and retain its resiliency for 1,000 km, which is roughly the life-span of a good shoe. Avoid shoes with interior stitching that can cause blistering.

Stable heel: The shoe must have a heel counter which means that heel must be stable and wide.

Firm sole: The sole should not bend at the heel but should be flexible in the front part and bend freely at the ball of the foot.

Good fit: Your shoe should not be tight. Try wearing them with socks before you start running. The shoes should be wide enough to take the whole foot without any overhang.

Clothes: Your jogging pants need to be comfortable, reasonably loose and suitable for the time of the year. In summer, shorts and a T-shirt or a vest will be enough. Tracksuits are not essential and their use in hot weather may even trigger heat exhaustion apart from the discomfort they may cause. They are ideal for winters. If it is very cold, several layers of clothing are better than one or two thick layers because they help trap the heat.

What are you waiting for now that you have got everything you need for your jog? Get, set and go.