How to Prepare for Jogging

How to Prepare for Jogging

  • 24/09/2019

Jogging is one of the most effective ways to stay healthy and fit. It improves cardiovascular health, muscle flexibility, lung health, builds strength and boosts stamina. It removes toxins from the body through sweat, helps one to fight numerous diseases and relieves stress.

Jogging is a low impact form of exercise and can easily be incorporated into one’s daily routine. Another advantage is that it does not require the use of expensive equipment. Following are some tips to take care of before you start jogging:

1.Consult Your Doctor

Jogging is a rigorous physical activity. It involves the movement of all body parts. Certain people have physical limitations like flat feet and are not advised running at all. There are many such ailments that one might now be aware of, that can worsen with running. Hence, do not succumb to the misconception that all illnesses can be cured through running.

Consult your doctor and take any medical examinations that he or she recommends. It will help you to learn more about your body, and in turn, whether you should be running or not.

2. Apparel and Running Shoes

Loose-fitting and lightweight clothes are best for jogging. They allow the body to breathe and move comfortably. Cotton clothes should be avoided as it soaks up the sweat and can become wet, bulky and uncomfortable. Give preference to light synthetic fabrics.

Jogging or running shoes should be your number one priority in terms of equipment. We put a lot of pressure on our feet while running. Hence, select a good pair of light, heavily padded shoes. If you need special shoes, you can go for orthopaedic shoes for jogging.

3. Choose an Appropriate Terrain

 It is essential to choose a good route for jogging. One needs to take care of the terrain- uphill or downhill slopes, and also of the quality of air in the area.

4. Warming and Building Up

A proper warm-up is crucial before exercising or playing any sport. We need to prepare our muscles to undergo severe contraction and relaxation. Warming up helps our muscles to loosen the stiffness for endurance training and prevents them from developing cramps, hence eliminating the risk of injuries.

Stretching properly, performing light exercises and walking is the best form of warm-up before running. It usually takes the body around 15-20 minutes to loosen up, increase its range of motion and get in the working out zone.

Do not start by sprinting. Start slowly by walking and eventually increase your pace into jogging. Avoid stomping as it will increase the pressure that your knees experience. Land softly and run at a speed which suits you.

5. Use Breathing Techniques

One of the most critical aspects of jogging is breathing. Breathing at a particular rhythm pumps oxygen into your cells. Improper breathing can tire the muscles, resulting in cramps and preventing you from running long distances. Set the pace of your breath according to your jogging speed. If you feel exhausted, breathe in through your nose and exhale through the mouth. This way, you can get rid of carbon dioxide quickly.

6. Cool Down

Cooling down is as important as warming up. It helps to prevent lactic acid build-up as a result of anaerobic respiration. Hence, your muscles recover quickly. Perform light stretches for your shoulders, arms, back, neck, calves, hamstrings and glutes for 5-10 minutes.

7.Proper Rest

Proper rest helps your muscles recover and reenergize. Resting and sleeping help them rebuild and become stronger and leaner. Sleep for at least 6-7 hours on the days you run. Remember, people who neglect proper rest do not get their desired results.

8.Listen to Your Body

If you feel that something is wrong during or after your run, take a break and consult a physiotherapist. Our bodies give us little signals to let us know that something is not right. Paying attention to how your body feels can help you prevent severe injuries or ailments.

9. Diet and Hydration

Running builds muscle strength. But muscles also require fuel to undergo the entire process of running. Dehydration can wear out your muscles. Drink 3-4 litres of water every day. Keep yourself hydrated during your jogs, but make sure you do not drink too much water as well.

Taking a protein-rich diet can help your muscles recover quickly and effectively. Do not indulge in unnecessary supplements. Just focus on eating a balanced diet.

10.  Don’t Rush

Your body needs time to adapt to a regular jogging schedule. Don’t rush yourself into jogging 5 kilometres after five days of running. Build a program and start slow. Give your body the time to adapt to the internal changes that take place during and after running. 


If you need an excellent gym to start, you can look for one near your location on

Who We Are is an online platform to connect learning centers and learners. We make it easy and simple for learners and tutors to connect with each other.