Walk then Jog then Run

You have to walk before you can run (unless you’re a toddler).  If you’re starting from scratch, ease into a regular workout schedule to let your body acclimate to greater activity.

Slow but sure progress
If you’re starting out as a couch potato, it’s good to challenge yourself, but going too far, too fast can cause setbacks such as injury or burnout.  First, see your doctor to get an OK for greater physical activity.  Then set reasonable short and longer term goals.  If you currently can’t walk briskly for more than 15 minutes, start with that and add gradually.  It’s best to locate a friend or acquaintance who can give you solid advice.  Athletes, coaches, physical therapists and experienced runners can provide basic information.

Jogging is heart healthy

Training partners
Self motivation is good, but finding a workout buddy will pay dividends for both of you, preferably if you exercise together regularly.  If you want to run to help lose weight or increase endurance, build up stamina by walking at a good pace until you can comfortably reach your goal distance, such as a mile or 5K.  Only then should you introduce some jogging.

Pick up the pace
Alternate walking with a slow jog, repeated throughout your workout.  After a few sessions, add more slow jogging until you are eventually jogging the entire distance.  It may take days or weeks, but as long as you are improving, you’ll start to feel the positive effects to your physical health and hopefully mental benefits as well.  Don’t be bashful about complimenting your training partner or urging them to keep up the good work!  Put up a motivational poster on a wall where you’ll see it each day.

Show your determination
Do everything you can think of to stay focused on your goal and excited about your progress.  Once you can jog your entire lap or mile or 2 miles, incorporate some faster paced running for brief periods.  Start wearing a watch to keep an eye on your time.  After 2 or 4 or 6 weeks, your times should be getting lower.  Celebrate small successes.  Be proud of your accomplishments!  Make your training a priority, but again, be patient to avoid possible injury that can set you back.  Remember that proper nutrition, hydration, warm-up and stretching are all important aspects of your fitness program.  Don’t skip them.

Write down your goals
If your short term goal was to jog or run a mile (after a month or even four months), maybe your longer term goal should be to run a 5K race after a year.  Find a race and put it on your calendar.  Maintain a “running journal” to keep track of your mileage, pace and even the wear ant tear on your shoes.  If you’re running or jogging, wear actual running shoes, not tennis or basketball shoes.  A rule of thumb is that a pair may be good for 500 miles before they break down enough that you could be susceptible to injury.

Wear a special shirt while training.  Maybe you and your partner can wear matching shirts or baseball hats.  Even make up your own training uniform.  If others see you, maybe you’ll even recruit additional workout buddies to increase the enjoyment.

Your first race