Get Ready For Beginner Jogging
Are you a beginner jogging? Then you have come to the right place. This is step two of my pyramid program. If you got to this page first and are not yet jogging than go back to the
running program,
step one. You are not ready for beginner jogging just yet!
So you successfully completed step one?
Congratulations!
Time For Step Two
You have been walking like you're in a hurry every other day for 4-6 weeks and nothin' hurts, excellent! Go here to reinforce why you should start a jogging program, and to see what a
couch potatoe
looks like. Now mix in 100 yard slow jogs during your walks. Jog a hundred yards or between those 2 telephone poles and then walk at least another 100 yards or more before jogging again.
Wait until you feel recovered and then jog slowly again for 100 yards or 20 seconds or between the telephone poles.
Don't push yourself... yet, you are beginner jogging.
Remember the English nanny whispering to you. " Wake up... wake up little flabby muscles."
(english nanny analogy on the running program page)
Do this for 2 weeks, or however long it takes you to feel comfortable,(but not too comfortable)to start jogging longer distances. Just keep increasing the distance of the jogs and lessen the distance of the walking, until you can jog the entire distance.
If you could use a little monthly reminder to get off that couch and start moving, than opt in to the Carvey says E zine. Its super easy!
Tips and Helpful Information
The approximate cost of Jogging per minute is 10 cal/min.
Jogging is just "slower running." Some authorities define jogging as slower than eight minutes per mile.
Running is a natural progression for those whose bodies handle jogging well.
Balance your jogging program with appropriate
muscular strength
and
flexibilty exercises.
Wear the right shoes. A pair of
running shoes
designed specifically for this activity.
Stretch
while running and jogging. Specifically the achilles tendon, calves, hamstrings, quadriceps, feet and low back muscles.
Allow for adequate recovery of the joints, ligaments and tendons. This usually means one day rests between workouts.
Increase intensity and distance slowly during the beginner jogging stage. Interval training will help to increase your fitness without injury.
The Three Stages of Cardiovascular Conditioning
This stage is covered on the
Running Program Page.
Page. Walk don't run yet, every other day at first,, daily if possible. Duration-30 minutes tops to start. Some folks who are super out of shape may have to start with 5 minute walks, it doesn't matter as long as you do it and increase the duration slowly.
Improvement Conditioning Stage This stage is covered on this page(Beginner Jogging) and on the
stretch frequently
daily if possible. Duration-30 minutes tops to start. Some folks who are super out of shape may have to start beginner jogging with 5 minute walks, it doesn't matter as long as you do it and increase the duration slowly.
Beginner Running page,
and is the primary conditioning stage. It may last anywhere from 8 to 20 weeks, you may progress a little more rapidly during this part of the program. The intensity of the exercise can be increased now, and the duration should be increased every 2-3 weeks according to your individual response and goals.
Maintenance Stage This stage is usually reached after the first 6 months of training, but it may be delayed as long as 12 months. It varies with each individual, what level they started at, age, health etc.
Some Precautionary Tips for A Beginner Jogging
Wait at least 90 minutes after a meal before exercising.
Stop if you feel lightheaded, dizzy, or have any chest discomfort.
At altitudes of 5000 feet or above and very hot or humid environments, reduce the intensity of your workouts.
Avoid exercise if you have tenderness in a joint that tends to get worse with that particular activity. In the case of running, a knee or ankle joint for example. See a doctor right away if you think It may be serious.
Avoid hard exercise when fighting a viral infection or upper respiratory tract infection.
Always get clearance from your doctor if you have any medical conditions before starting an exrcise program.
Don't look now but your on your way to becoming a runner.
From Beginner Jogging Back to Step One Running Program
Go to Step Three Beginner Running
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