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Plan your runs
Forming new habits is difficult when you're just starting out and if you don't plan your runs, you'll find that life gets in the way and you'll start missing most of your runs. Therefore, decide how many times per week you're going to jog, take a look at your weekly schedule and allocate times to your runs. Once you've scheduled them and set the intention, you'll find it much easier to keep jogging consistently.
Eat more healthy carbohydrates
Carbohydrates are your body's preferred energy source and used to provide you with the energy you need while jogging. Therefore, when you're starting out jogging, you will need to eat more healthy carbohydrates to compensate for the increased energy requirements. Good sources of healthy carbs include fresh fruits and fresh vegetables.
Start off slow
When you're just getting started with jogging, it's important to not overexert yourself and ease into it gradually. To start off, aim to jog for 1 mile at a leisurely pace. If you start to feel tired, start walking until you have enough energy to jog again. Continue with 1 mile jogs the entire mile without stopping to walk. Once you can do this, increase the distance or try to jog the same distance at a faster pace.
Mix up your jogging routes
One of the biggest complaints people have with jogging is that it becomes boring. By mixing up your jogging routes on a regular basis, you can ensure that all your jogs are fresh and exciting and explore lots of new scenic locations at the same time.
Get a good pair of running shoes
A good pair of running shoes will keep you comfortable while you jog, absorb most of the impact when your feet hit the ground and most importantly protect against injuries. To find a good pair of running shoes, head to a specialist running retailer and get your feet assessed.
Learn the proper form
Failing to learn the proper form when jogging will leave you feeling breathless and sore. To avoid this, focus on keeping your arms and shoulders relaxed, your elbows bent and your back straight as you jog. Also, make sure you take long, deep, even breaths and that your feet strike the ground lightly.
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Jogging is a highly efficient calorie burner and blasts through around 150 calories per mile. By jogging just 10 miles per week, you can burn off 1,500 extra calories and lower your body fat percentage.
Jogging improves your sleep quality in two main ways. First, studies have shown that jogging on a regular basis directly enhances your sleep quality. Second, the exposure to natural light that you get while out jogging enhances your sleep cycles.
Research has revealed that jogging regularly can increase your life expectancy. According to the latest stats, joggers and runners can expect to live five years longer than non-runners who lead a sedentary lifestyle.
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Basic Types of Runs
Recovery Run
A recovery run is a relatively short run performed at an easy pace. Recovery runs serve to add a little mileage to a runner’s training without taking away from performance in the harder, more important workouts that precede and follow them. Recovery runs are best done as the next run after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run.
Long Run
Generally, a long run is a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of the long run is to increase raw endurance. The distance or duration required to achieve this effect depends, of course, on your current level of endurance. As a general rule, your longest run should be long enough to give you confidence that raw endurance will not limit you in races. There are many spins you can put on a long run, such as progressing the pace from start to finish or mixing intervals (described on the last page) into the run.
Tempo Run
A tempo run is a sustained effort at lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Tempo or threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain that relatively fast pace. These runs should include warm-up mileage, the increased effort in the middle of the run and then cool down miles at the end. These runs can be as little as 3 miles.
Hill Repeats
Hill repeats are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill on which to run hill repeats features a steady, moderate gradient of 4 to 6 percent. Hill repetitions are typically done at the end of the base-building period as a relatively safe way to introduce harder high-intensity training into the program.
Progression Run
A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon down to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs. Because they’re a medium-effort workout, the recovery time is less than more intense sessions.
Intervals
Interval workouts consist of repeated shorter segments of fast running separated by slow jogging or standing recoveries. This format enables a runner to pack faster running into a single workout than he or she could with a single prolonged fast effort to exhaustion.
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