Walk, Jog & Run: Active Jog Program

Are you fed up of brisk walks and want something more challenging? Try jogging. Remember about all the precautions regarding attire, footwear, surface etc. before you start off.

This program is for those who can do brisk walk for 30-45 minutes without any discomfort. You must complete the 4 Week Active Walk Program before starting this program.

This plan is designed for those who want to be able to jog for 20 min - 30 min at a stretch.

In this program you shall gradually reduce the duration of the initial brisk walk while simultaneously increasing the duration of jogging.

WEEK 1

This week your target is to perform sustained exercising for 30 minutes. Your target jogging time at the end of the week is 7 minutes.

In this week you alternate brisk walking with short bouts of jogging. Start small with just a 2 mins jog & slowly take it upto a 7 minutes jog by the end of the week.

If you do not find this challenging and do not feel excessively drained then push yourself a little harder so as to do the WEEK 2 program by the end of WEEK 1 only.

If you get knee / ankle pain then prolong the brisk walk and reduce the jog period. Slowly increase the duration of jogging when you don't feel any more pains in spite of jogging longer.

Your day wise schedule shall be as follows:

Brisk walk for 10 min, jog for 2 min. Repeat twice.
Brisk walk for 10 min, jog for 2 min. Repeat twice
Brisk walk for 10 min, jog for 5 min. Repeat twice
Brisk walk for 10 min, jog for 5 min. Repeat twice.
Brisk walk for 8 min, jog for 7 min. Repeat twice.
Brisk walk for 8 min, jog for 7 min. Repeat twice.
Rest

WEEK 2

This week you shall increase the jogging time to 17 minutes at a stretch.

Brisk walk for 6 min, jog for 10 min. Repeat twice
Brisk walk for 6 min, jog for 10 min. Repeat twice
Brisk walk for 6 min, jog for 15 min. Slow walk 5min.
Brisk walk for 6 min, jog for 15 min. Slow walk 5min.
Brisk walk for 6 min, jog for 17 min. Slow walk 5min.
Brisk walk for 6 min, jog for 17 min. Slow walk 5min.
Rest

WEEK 3

By this week end you should be able to jog 25 minutes at a stretch.

Brisk walk for 6 min, jog for 20 min. Slow walk 5min.
Brisk walk for 6 min, jog for 20 min. Slow walk 5min.
Brisk walk for 6 min, jog for 22 min. Slow walk 5min.
Brisk walk for 6 min, jog for 22 min. Slow walk 5min.
Brisk walk for 6 min, jog for 22 min. Slow walk 5min.
Rest
Brisk walk for 6 min, jog for 25 min. slow walk 2 min.

Tips

Before you start your daily program mentally program yourself to push yourself just a little more than the previous day.

At the end of the stretch of jogging do a brisk walk of upto 2- 5 mins. This shall help you to cool down and also help reduce the soreness the next day.

Cautions

If you are gasping or breathless and cannot talk comfortably while jogging then you need to slow down and/or reduce the duration of jogging.

If you feel your heart beating hard and fast and can feel the blood flow in the neck & head and are feeling sapped, slow down immediately to a walk and then proceed to a brisk walk once you catch your breath.

Before starting on any day, do some Joint Mobility exercises and some stretching exercises after the jog. For details see the Warm-up regimen and the cool-down regimen.