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Step 6
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Purchase shoes specially designed for jogging. Running shoes are designed to absorb shock. Visit a specialty running store and ask employees for help. Wear loose-fitting, comfortable clothing.
Aim for 30 minutes of jogging a day, five days a week, to meet the cardio recommendations of the American College of Sports Medicine and the American Heart Association. Reduce calorie intake to lose weight more quickly.
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References
Article reviewed by Alan CraigLast updated on: Mar 8,
フェラガモ シャツ, 2011
Step 4
Jog only a short distance for the first week or two of your program. Alternate jogging with walking when needed. Gradually increase distance and pace as your muscle strength and endurance improves. You may feel sore for the first few weeks, but soreness should fade with time. If it doesn't,
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Drink plenty of water before and after jogging. Drink 20 to 33 oz. of water per hour of jogging,
アルマーニ エンポリオ 店舗. Avoid excessive fluid loss by not jogging during the hottest part of the day,
フェラガモ カードケース.
Run on soft surfaces such as grass or asphalt. These surfaces absorb shock, limiting stress on your joints, according to John Albright, professor of orthopedic surgery and a staff physician for the University of Iowa Hospitals and Clinics' sports medicine clinic.
Step 1
Begin each jogging session with a five-minute warm-up to loosen your muscles and reduce risk of injury. Perform stretches and jog lightly for a short distance. To stretch your calves, stand about 2 feet away from a wall. Step forward and put your right foot at a 45-degree angle against the wall. The ball of your foot should be pressing against the wall and your heel should be on the ground. Place your hands on the wall level with your chest and lean your hips toward the wall until you feel a stretch in your right calf. Keep this position for 30 seconds, then repeat with the other leg.
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