1. Jogging: the duration, your main goal
Not the distance - and therefore the number of kilometers traveled - counts for those who start, but the duration. So the first thing you have to do is determine how long you want to jog and how often. Ideal to start is a session of 10 to 15 minutes, twice a week.
Immediately running for half an hour without being trained will not only kill your condition but also discourage you. The same applies if you walk too often. Start with reasonable goals that are adapted to your personal situation (fitness, time, agenda, etc.). If you feel that you are achieving your first objectives smoothly, you can gradually raise the bar.
And then the frequency. Most people would have to jog at least twice and at most three times a week to have time to recuperate.
Regularity is more important here than expensive: it is better to jog three times 15 minutes than one time 45 minutes.
2. The jogger's training plan
Prepare a training plan, even though it will gradually have to be adapted to your performance. For starting joggers the goal is 30 minutes. But again: work very gradually, preferably on a flat terrain. This way you can consolidate what you achieve because that will form the basis for your later performances.
3. Walk and walk-in turns
As a beginner, you do well to walk and walk alternately. That motivates more because by that variation you can stretch the total time without exhausting your muscles. In the beginning, you walk and walk for a while, after which you can shorten the duration of walking very gradually and walk longer.
4. Go to your doctor
If you have ever been active and are now resuming, if you are older than 45 or if you have questions, you should go to the doctor. It will examine your physical condition and check whether or not your state of health permits jogging.
5. The course
Dot a reference course beforehand. So you have a very motivating landmark to determine your progress.
Preferably choose a soft surface such as park paths, forest, and hiking trails.
Avoid polluted areas (near traffic, highways, industry).
6. The right pace and the right rhythm
In order to keep up the effort, you have to find the right rhythm, so yours. Jumping in a group is very motivating, but be careful not to let yourself be influenced. So keep the rhythm that you are and do not just follow the rhythm of your partners, otherwise, you will have to start all by yourself.
Keeping a good rhythm means that you can still have a conversation while you are walking. If that does not work, you run too fast and you have to slow down.
Finally, walk on flat ground, with a straight back and hands loosely next to you. This way you use less energy.
7. Equipment
Invest in a pair of good running shoes. Do not wear old shoes (such as old tennis shoes or baskets), but check the war zones. Take the shoes to the store if necessary and show them to the seller. He can recommend the shoes that are best suited to the shape of your foot and the type of fitting you are putting. Take a size bigger than the shoes you wear throughout the day.
8. Jogger, put your shoes in a well-ventilated place after jogging, pull them open and let them dry well.
As far as clothing is concerned, it is best to wear clothes in which you feel comfortable and that are adapted to the climate (wind, rain, cold, etc.).
9. Stretching and making smooth
Before you go jogging, you should always do warm-up and agility exercises to prepare your muscles and tendons for effort. Stretching after jogging speeds up recuperation and prevents stiff muscles.
10. Drinking
You must absolutely drink before and after jogging, but - depending on how long you walk - also while jogging. As a beginner, water is sufficient. Energy drinks are only necessary if you run for more than 30 minutes or an hour.
Are you running in the context of a slimming program? Then do not make the mistake of drinking sweet drinks. The calories will also kill your efforts in the field of nutrition.
11. The best time to walk
That is the moment that allows you to bring regularity in jogging. Nevertheless, it is advisable not to jog during peak periods of air pollution, in the evening (not to make sleeping more difficult) and when it is very cold. Normally, jogging is also not recommended during digestion.
12. Pedometer and music for motivation
Wear a pedometer to motivate you and measure your progress (it is not the intention of a pedometer to fix you in the distance).
Put on headphones to break the monotony.
And one last tip: Weigh the pros and cons of jogging in the group well.
Hold on and be proud to take on this challenge. Contrary to what is often thought, it is not easy for anyone to jog regularly!