10 Jogging for Beginners Tips

How do I start running?

Running is a natural movement, but not so natural if you are learning to run for longer distances than you are used to.

Here are 10 Jogging for Beginners Tips on How to Start Running.

1. Make sure that you wear clothes that breathe well, allowing sweat to pull away from your body.
2. Wear running shoes that are meant for running, it's best to get them fitted at a running store.
3. Track your runs with a running journal and running watch, these both are excellent choices.
4. Make sure you start running using the run/walk method try the first 6 weeks and don't forget to sign up for my newsletter.  
5. When you do the run/walk method always begin with a warm up of walking and a cool down of walking.
6. Do stretches when finished or sneak in a few stretches after 10 minutes of walking warm up.
7. Sometimes I have problems with skin that rubs and gets sore, the best solution to use body glide.
8. Run with your chin parallel to the ground and upper body quiet, except for your arms that should not cross over the front. Learn about this here.
9. If you are tired, slow down until you get your breath back and then resume your pace.
10. If you feel any pain your body is trying to tell you something. Stop and walk until the pain goes away, if it continues takes some rest days, and see a physician if it doesn't heal from rest.

This should help you get on your way to running at least for 6 weeks. Make sure that you sign up for more tips and motivation.

Related Articles:

How do you breathe when running?

Why does running hurt?

Running hurts when you push your body passed it's limits (Your body isn't ready yet!) or when you are pushing through to Next Stage of your Running Program.

Running hurts because you're making your muscles work harder than their used to.

Muscles require oxygen and if your using new muscles your body demands more oxygen to feed your muscles.

If your body isn't used to requiring this much oxygen and is using certain running muscles...
You will feel out of breath, a shortness of breath and sometimes muscle pain.

Muscle pain can last for a period of time until your body has become used to exerting itself to this level.

Many people go out and give it all they got, but are unpleasantly surprised at how difficult it is to run! 

Running doesn't have to hurt in the beginning if you do it gradually and add walking to the equation. Running only gets better if you follow a 2 minute walk and slip in a 30 second to 1 minute run. Keep doing this for up to 6 times in 30 minutes and you've got yourself a great workout! Keep practicing this technique and you'll be running for 30 minutes in about 6 weeks!

If you want to run...

And are just beginning, join My Running Tips and Motivation Newsletter and I'll send you a free run/walk program. You'll be up and running free in 6 weeks.

Running doesn't have to hurt...

Sometimes hurting while you run is a kind of hurting that isn't so much pain, but a feeling of pushing yourself to the next level. If you ever feel pain that is unbearable, stop and walk it until you're ready to start back up.

Pain is an indication...

Sometimes of a pending injury, make sure that you stay in tune with your body before, during and after your run. Look for signs of pain that does not let up and consult a physician. 
NOTE: Absolutely without a doubt get a doctors OK before starting ANY exercise program!  

Any time you have a question about the pain, feel free to contact me.

Let me know in the comments section what your struggles are when you exercise. 

How do I train for a 10K run?

Many people ask themselves...

"How do I train for a 10K run?"

You should be able to run for at least for 30 minutes and have experienced 3 months of consistent running before you can train for a 10K.

If you aren't quite at this level...You can surely train for a 5K. If you are a beginner runner get your free training plan by signing up!

If you've been running for awhile and want to spice up your running and run a 10K, just add a little more training by following this program below.

Your 12 Week 10K Training Program

Week 1

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4K run
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
• Saturday rest
• Sunday is the long run 5.5K

Week 2

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4K run
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
• Saturday rest
• Sunday is the long run 6K

Week 3

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4K run
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
• Saturday rest
• Sunday is the long run 6.5K

Week 4

• 
  
• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
• Saturday rest
• Sunday is the long run 6.5Km

Week 5

• 
  
• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
• Saturday rest
• Sunday is the long run 7Km

Week 6

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
• Saturday rest
• Sunday is the long run 7.5Km

Week 7

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
• Saturday rest
• Sunday is the long run 8Km

Week 8

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
• Saturday rest
• Sunday is the long run 8Km

Week 9

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
• Saturday rest
• Sunday is the long run 8.5Km

Week 10

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
• Saturday rest
• Sunday is the long run 9Km

Week 11

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5K run
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest
• Sunday is the long run 9.5K

Week 12

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/K run
• Thursday Rest / Walk for 1hour
• Friday a walk for 1hour
• Saturday rest
• Sunday is Race Day 10K run!=

Important Things to note:

1. You can change your days around to suit your schedule. For example if you want to start your training program week on a Sunday and end it on a Saturday it is perfectly fine.
2. On your rest days, pay attention to the way your body is feeling. If you are not able to cross-train, strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your body time to heal. Do not forget to stretch before and after!
3. On the walk days make sure your walk is leisurely.
4. The long runs on Sunday should be slow...Map your run before you go out and train running without a watch. -Not knowing your pace will make the run more enjoyable knowing that you can go slow...
5. The two other running training days of the week, mix them up - run hills, a tempo runs, speed drills. Alternate weeks, example do not do hills two weeks in a row.
6. The week of the race, train gently and relax.
7. Go to where the race is and get familiar with it by walking and/ running it.
8. Figure out what you are going to wear for the 10k .
9. Go over the 10K race in your head before hand.
10. Ask yourself pertinent questions about the 10K race. Example: When are going to speed up? How do I want to start? Are you going to walk some of the race or run/walk? If you trained with a friend are you going to run the whole race with your friend?
11. Have a blast running your 10K and rest the next week with no running!

Sign up for free email updates on tips and motivation!

Learn more about running a marathon from Jago

How important is core strength for running?

You run, but you can't seem to get going faster or run longer...and you've been running for awhile!
Maybe it has to do with your core strength!


How important is core strength for running?


More important than you think.  When you have good core strength, your body literally performs better at daily tasks, workouts and even just walking. Good core strength starts with the strong muscles of the abdomen, back and gluteus, hip and other muscles in this trunk area. New runners especially need to add this to their program to get fitter and enjoy the benefits of running more.

On a single run your body depends on these muscles to keep you in good form and protect you from injuries that happen from bad form. If you don't have a strong core you're not able to generate a good  foot return when you want to go fast or long. Your body is already tired. 

Core strength on your long runs...

It's important to have good core strength or your posture will fail you.  Running long distances and feeling tired, can cause you to slump over because of weak muscles in the core. Believe it or not slumping over even slightly increases pressure to joints and parts of the body that are weaker to running. Hence your pace will slow from fatigue by using muscles that don't need to be used causing you to quit sooner or run uncomfortably. 

How do you strengthen you core muscles?

You strengthen these muscles by following a good program. The Stretching Institute has a program that comprehensively gets to the core...A good Core Training  Program you can do in 15 to 20 minutes 3 times/week! Or order the handbook now, which includes a variety of stretches for running and strengthening exercises.  Real pictures of people doing stretches help you find that it is easy to read, easy to understand and easy to follow!

The Stretching Handbook has undergone rigorous reviews by some of the most respected professionals in the health and fitness industries, receiving outstanding endorsements from the world's sporting elite.

Having a good strong core is so important for runners. You'll find lots of runners doing core strength training and getting fitter, faster and running longer.

Jogging For Beginners

Here is a little sneak preview of things you need to know to be a jogger... 

 Jogging for beginners is a 6 week challenge!


Things you will know:

•  How to start jogging 
• What to do the first week
• How to find out what week you fit into 
• You will have planned when you are going to jog each week.
• You need to stretch 5 to 10 minutes into you walk warm up and for 15 minutes after your workout. 
• 3 great stretches.

First Week

• Walk a whole week before, so that you have the pre-week to get used to moving.
• Find time on your calender every Sunday, put in your best hour and plan when you will work-out for the week!
• Health Check up!
• Join My Newsletter! 
• Purchase 5K Training for Beginners

Your Second Week
( The week you start jogging.)

•  warm up and walk for 10 minutes / stretch 
•  Walk for 2 minutes pick up your pace to a jog for 1 minute - Continue doing this back and forth for up to 30 minutes 
• cool down and walk for 10 minutes.
• cool down and Stretch  15 minutes. Stretching prevents injuries.
• If you feel any pain, walk or do slow running until you've recovered and go back up to a comfortable pace. 
•  Your total workout is about 45 minutes.

"Think of jogging like going through a fast moving river... You just have to get across that river... Your life depends on it.

  Your second week of the 6 weeks of jogging is going to feel like getting across a fast moving river. You will struggle, you will want to give up, but you will trudge ahead and smash through the hardest part of the current. Once you've reached 4 weeks into the program, it's easier. You will be over half way across that imaginary river and the current will be weak. You are now a true runner and almost to the other side of the river! 

Are YOU Already active and can jog for 10 minutes?
 running goal is still to run 30 minutes!
This is how it will look:

•  Run for 10 minutes / 1 minute break for 30 minutes.
• Next week run for15 minutes / 1 minute break
• The next week 20 minutes / 1 minute break
• You should be able to run a full 30 minutes by the 4th week.
• If not, keep increasing you time running by 5 minutes each week until you've reached 30 minutes.

 This program slowly weans you from the run/walk stage to full time running for 30 minutes. You may still need to do a short walk when you've reached the 30 minute stage.

There are people who race the run/walk way and even do marathons run/walking!
Sign up so you can learn more about Running!

 Jogging made easy!
Gilly
Related Articles:
Wii Running Games
 Training for a 5K Program
Shoes For You

21 Day Body Measurement Challenge

If you're tired of feeling heavy and you've done just about everything to take off those pounds, hide that scale for 21 days and let's do some measuring.

The 21 Day Body Measurement Challenge starts you on a mission of losing inches without looking at the pounds.

The easiest way to see and feel your accomplishments in weight loss is how your clothes fit. 



Yes weighing yourself is good to do once a week, but you can get caught up in those numbers and never feel like you are accomplishing any fitness advantages!
Those numbers can even cause you to give up!
Truly though...If you've been running and are consistent, positive changes are going on inside your body right now.
Try training for a 5K!

• You're building muscle.
• Increasing your lung capacity.
• Toning your whole body.
• Building wellness in your mind and body.
• Strengthening your entire life!

This is only just a fraction of what is truly going on inside your body!
So today take The 21-day Challenge and measure the parts of your body that count.

Mark today on your calendar and count 21 days ahead.
Next, write down your measurements on the calendar start day.
Now if you think smaller you know those numbers are going to go down because all of a sudden you become dedicated!

Picture yourself thinner when you are running!
Eat wholesome foods and don't give up!

Try it today!

Please leave a comment and let me know if you've done this 21 Day Body Measurement Challenge before!

Why do most new runners quit?

If you've quit running before... Will you start running again?

Of course! 
Go for a walk today and...

  Train for a 5K for beginners and you will never quit again!

Why do most new runners quit?

Most new runners quit when they're just about getting good at it!

• Because in the beginning it's hard. 
• Because they've stopped following scheduled runs.
• Because they haven't seen any improvements yet.

What should new runners do?

You have to realize, to get good, you have to cut through the uncomfortable moments of running first. New runners have to pass this point and magical moments will start to happen! Running becomes something they never knew it would be...

You will start to see your own successes...

• weight-loss
• longer distances
• increased muscle tone 
•  more energy

If you stuck with running a little longer you'd find another magical moment  around that corner..

It would be reaching for goals you never thought attainable!

• races
• half marathons
• marathons
• ultramarathons
• running for the joy of running for the rest of your life!

Always picture what you want yourself to look like in 6 months...  

So when you feel like quitting and running gets hard, you'll have that one picture in your mind. 

You won't want to quit!
(By RunningMySpace)

  

So if you are one of the ones that are having a hard time getting into running, take a deep...deep...deep breath and let it out slowly and put that picture in your head of what you want to look like.

Remember why you are doing this ...

 Running feels good, it's wonderful, especially if you've passed that hard to get started threshold!

6 weeks...

 That's all it takes to get you going again...
knowing running is a great habit is something to keep you hanging on!

After six weeks you'll  be running for 20 to 30 minutes. 
Comfortably...
There will be some hard days when you want to challenge yourself more, but nothing compared to the beginning.

If you're having problems with goals...

•  Follow this link -One clear Running Goal and Plan

Get yourself started...
Go for a walk for a half hour and then run, but don't run fast; just run so that you are still able to sing a song or chant a verse.
While your doing this find a line of trees, some poles, driveways etc and run until you get past at least 2 of them.
The next day, walk that same path and do it again.

If you need extra help, besides my motivation. I urge you to get
 The 5K Training for Beginners Program

Picture yourself this summer just running in the sun...Comfortably.

YOU can do it NOW!
Learn to Run ~ Take Action Now!
Please contact me if you need more motivation and help!
I love helping people run!
Gilly

Related Articles: When You Don't Want to Go For a Run