|
Personal Exercise Program
| Jogging |
 |
Jogging
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
(Miles) |
Time Goal
(Minutes) |
Frequency
(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
(Miles) |
Time Goal
(Minutes) |
Frequency
(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 |
|
