Once you're cleared to go, it's easy to begin a new jogging regimen:
If you haven't exercised in a while or have been sedentary, start off slowly with walking. Gradually increase your walking intensity to thirty minutes a day, three to five days a week.
After you've been walking for a few weeks, start running for a few minutes every 30 minutes. After five minutes of fast walking to warm up, progressively combine running and walking. Try one minute of running, two minutes of walking, and so on. Increase the amount of time you spend running as you get more accustomed to it.
Prioritize punctuality before increasing your speed, endurance, and mileage: At first, concentrate on getting more time.
Discover which running shoe is best for you: Walking shoes are not the best choice for running, even if they may be worn for walking as well because they don't provide the same level of support and cushioning. See our post on How to Choose Running Shoes to learn more about your options and get a pair that fits well for you.
Choose comfortable running attire that will keep moisture (sweat) away from your skin and keep you dry whether you're jogging on a hot or chilly day. Visit our post on What to Wear Running to learn more.
Choose a sports bra that fits well: Since running is an impact-heavy activity, a well-fitting sports bra can help prevent breast movement that could cause soreness, chafing, or other discomforts. Check out some advice onArms: Your legs are your strength, and your arms are your power. Allow your arms to swing at a comfortable ninety-degree angle and organically. Additionally, let your shoulders drop. Refrain from making a skating motion and keep your hands inside your body's core. This contributes to energy conservation.
Foot: Plant your foot exactly beneath your body in the center.
Body: Maintain an erect yet relaxed upper body. Lean forward a little bit when you run to improve your momentum. Do not bend from the hips or stooped over.
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