Fitness for Beginners: Best Way For A Beginner To Build Up Jogging?
October 18, 2009 by admin
Filed under Fitness for Beginners
A Reader Aѕkѕ…
I’m trying tο walk 10,000 steps a day, bυt іt takes a wһіƖе, ѕο want tο build up mу fitness ѕο I саח jog a bit οf іt.
I don’t know һοw quickly fitness саח improve, ѕο I’m חοt sure һοw much I ѕһουƖԁ increase bу.
Thanks іח advance! 
(Scroll down tο see responses)
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A great way is to decide to go out for say half an hour, or even an hour. Walk say the first 3 minutes (this counts as warmup) then jog for as far as you can, then walk for 1 minute, then jog for as far as you can, then walk for 1 min… and so on. This is then totally reliant on your improved fitness for increased jogging. You don’t have to do any sort of planning or anything, all you have to plan is when your going out and for how long, some beginners plans have a tendency to overcomplicate things to a level that isn’t neccesary.
Obviously as you get fitter your walking breaks will become further and further apart, until you won’t even need them. Don’t allow yourself to walk longer than 1 minute though at a time, or else you may slip into more of a walk than a jog.
I would usually advice when starting out jogging/running to do 1 day on 1 day off at first, but thats up to you, if your not planning to jog much faster than your walk you may find it ok to do consecutive days, be prepared for aching though as you’ll use different muscles to walking!
Try going to your local high school, and walk the track. You can jog 1/4 of a mile and walk for two minutes, jog for 1/4 of a mile, then walk. This intermittent jogging will get you ready for the real run.
dont count steps!!!!
have fun!!!!!!!!!
Here’s an awesome website that will help:http://www.coolrunning.com/engine/2/2_3/…
“Our beginner’s running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.”
The best beginners program I know is at Runnersworld. Read the following article. Assuming you are healthy and motivated, it will guide you from walking to running over the course of 10 weeks.http://www.runnersworld.com/article/0,71…
Basic idea is to start with a combination of running and walking. Gradually the running portion is increased and the walking portion is decreased. At the end of the training period, you should be able to run for 20 minutes at an easy pace.