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Personal Exercise Program

Jogging Aerobic Exercise

Like walking, jogging is a great aerobic exercise that is easier to learn than some of the other activities such as swimming or cycling. Jogging takes less time for the same aerobic and calorie burning benefits as walking. It is also just as easy. While packing for a business trip just throw those sneakers in the suitcase and you'll be ready to go.

Jogging vs. running
So what is the difference between jogging and running? There is no one definition but basically jogging is at a slower pace than running. Running a mile in less than 9 minutes is considered running. While running slower than a 9-minute mile is considered jogging.

Jogging Tips

  • Start out by walking with periods of jogging. Two minutes of walking followed by one minute of running is a good starting place. Slowly decrease the amount of walking until you can jog continuously for 20 minutes.
  • Find a good running shoe that is good for YOU. Go to a store where the sales people are runners. Look for good cushioning, plenty of toe room, and a snug fit at the heel.
  • Make sure you warm-up properly to avoid injuries and follow exercise with a cool down

Jogging Form

  • Keep your eyes focused ahead of you with your head lifted. Avoid looking at the ground since it can cause problems with your upper body posture and lead to upper back and neck pain.
  • Keep your shoulders relaxed and chest out and open. Do not lean forward.
  • Do not over arch your back and stick your butt out either as this can cause back and hip pain.
  • Keep arms close to body. Swing arms forward and back but not across the body. Don't clinch fists.
  • Lift your front knee and extend the back leg.
  • Land on your heel first and then roll through the length of your foot.
  • Push off from the balls of your feet.
12 Week Beginner Jogging Program
Week Activity Distance
Time Goal
(per week)
1 Walk 2 34 3
2 Walk 2.5 42 3
3 Walk/Jog 2.5 32 4
4 Walk/Jog 3 36 4
5 Walk/Jog 3 35 4
6 Jog 2 22 4
7 Jog 2 20 4
8 Jog 2.5 26 4
9 Jog 2.5 25 4
10 Jog 3 31 4
11 Jog 3 29 4
12 Jog 3 27 4

12 Week Intermediate Jogging Program
Week Activity Distance
Time Goal
(per week)
1 Walk/Jog 2 23 3
2 Jog 2.5 28 3
3 Jog 3 34 4
4 Jog 3.5 38 4
5 Jog 4 42 4
6 Jog 4 40 4
7 Jog 4 38 5
8 Jog 4.5 45 4
9 Jog 4.5 43 4
10 Jog 4.5 41 5
11 Jog 5 47 4
12 Jog 5 45 5

Walking Jogging Swimming
Cycling Cross Training in the Gym

Return to Introduction to Aerobic Program
Return to Introduction to Exercise

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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