Advice for a jogging beginner.

  • Posted by a hidden member.
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    Apr 06, 2013 2:47 AM GMT
    So I finally decided to start jogging since I wanted to mix it up for my cardio. I found a website that gave an 8 week plan that basically said to train in intervals of walking and jogging in order to increase endurance. Specifically it said
    Week 1: 6 mins of walking for every 1 min of jogging. 3 Times in one day, 3 days a week.
    Week 2: 5 mins of walking for every 2 min of jogging. 3 Times, 3 days a week.
    Week 3: 3 mins of walking for every 4 min of jogging.
    Week 4: 2mins of walking for every 5 min of jogging.
    Week 5: 2 mins of walking for every 8 min of jogging.
    Week 6: 2 mins of walking for every 9 min of jogging.
    And you get the point for the next two weeks.

    So, I have a few questions here.
    First, is this plan okay? Any other plans that are better. Any joggers out there who are willing to share their experience starting?
    Second, does it matter what heartrate you hit? I've heard that people should train at an ideal heartrate based on their age.
    Third, Anything else I should know? I know to stretch before I start, and cooldown after I'm done, but I am literally clueless here.

    Thanks for the help guys. icon_biggrin.gif
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    Apr 06, 2013 5:51 AM GMT
    That sounds like a good plan but I would rather do elliptical.

    jogging is so hard on your body compared to eliptical machines.
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    Apr 06, 2013 6:00 AM GMT
    It sounds kinda complicated.

    Why don't you just go at your own pace until you are comfortable enough to actually jog long distances?

    I do a mix up of tread mill, elliptical, stair master, and jogging.

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    Apr 06, 2013 10:05 AM GMT
    I'm no Forest Gump but I would assume that kind of plan is meant for someone who has a moderate amount of weight to lose, and may be at risk of injury. If you fit that bill it's a great idea to ease into things. People who rush results get hurt, and give up. Like Itsonme41 said, the elliptical is great. That will reduce your risk of hurting your knees, or developing tendinitis if you have a very inactive lifestyle.

    To me, 6 minutes of walking per every 1 minute jogging would be boring as hell.
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    Apr 06, 2013 10:12 AM GMT
    That's a pretty simple solid plan. Although you might find you'll stall here or there and you'll need to push through.

    There are better plans but it's always good to start of simple until you start to get a better idea of what your able to do at the beginning.

    I jog, a lot I love it and I've finally gotten over a few barriers I used to experience with Asthma and shine splints. I do it for fun. I love jogging out doors and especially in the rain it's a pretty liberating experience and very relaxing.

    Will you be jogging on a treadmill or outside of hard ground?

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    Apr 06, 2013 10:18 AM GMT
    Just start low impact, slow rate, and short distance, or wherever you're at, than increase distance, speed, and difficulty bit by bit continuously from there. Been walking everywhere for about 15 years of my life. It gets easier. In fact, you should walk a mile to nearby places, instead of drive, out of "necessity". You'll warm up more strenuous activities, as they become less of a struggle by comparison.
    Good luck - have fun!
  • ndbilly

    Posts: 71

    Apr 06, 2013 10:26 AM GMT
    I was also recommend that you get the right shoes! I am a big guy and I over pronate. When I started running I didn't have the right shoes and was immediately more prone to knee aches and shin splints. Your local running store should watch you run and can recommend the right kin of support.

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    Apr 06, 2013 11:24 AM GMT
    As a Cross Country/Track coach, I think this plan is somewhat conservative. Don't be surprised if you're able to increase the ratio of jogging/walking at a quicker rate than suggested, especially if you add some cross training like others have mentioned.

    And ndbilly is right...go to a running specialist store to get the right shoes. If that isn't possible, check http://www.runnersworld.com/ for a quick test to determine what type of shoes are best for you and a list of shoes in that category. There are also alternative training programs there.

    Good luck!
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    Apr 06, 2013 1:55 PM GMT
    After having to learn how to walk again, I decided last summer that it was time to get out there and start running again. I had already started to shed the body fat once again, but thought that I needed to do something to make it come off a little quicker. My Doctor recommended that I join our local running groups fast track 5k training program. That was the best thing I ever did. Cleared up most of rest of my leg problems and got me out to meet others in my community. I went through the whole 10 week program and ran my first 5k and actually did much better than I thought I would.

    We ran or jogged a total of 30 minutes 4 days a week. Sunday, Tuesday, Thursday and Saturday. Did core work on Monday and Wednesday with Fridays off.

    Week 1: Run 2 minutes, walk 4 minutes, 5 times
    Week 2: Run 3 minutes, walk 3 minutes, 5 times
    Week 3: Run 5 minutes, Walk 2.5 minutes, 4 times
    Week 4: Run 7 minutes, Walk 3 minutes, 3 times
    Week 5: Run 8 minutes, Walk 2 minutes 3 times
    Week 6: Run 9 minutes, Walk 2 minutes, 2 times, then Run 8 minutes
    Week 7: Run 9 minutes, Walk 1 minutes, 3 times
    Week 8: Run 13 minutes, Walk 2 minutes, 2 times
    Week 9: Run 14 minutes, Walk 1 minute, 2 times
    Week 10: Run 30 minutes

    As others have said...make sure you have good shoes that fit your style of running and have fun with it. Let us know how it goes for you.

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    Apr 06, 2013 2:07 PM GMT
    To complex for me.

    I just run to the Tim Horton's by my house and then run back.
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    Apr 06, 2013 4:10 PM GMT
    jmusmc85 saidIt sounds kinda complicated.

    Why don't you just go at your own pace until you are comfortable enough to actually jog long distances?

    I do a mix up of tread mill, elliptical, stair master, and jogging.



    Thanks for the advice Jmusmc85. For my first day, I tried pushing myself to my limits. It was better than the plan, but after running, I found this plan and thought it would be better to build up to it slowly rather than push myself. Unfortunately I don't have access to those machines, so this is my only option.
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    Apr 06, 2013 4:11 PM GMT
    lilTanker saidThat's a pretty simple solid plan. Although you might find you'll stall here or there and you'll need to push through.

    There are better plans but it's always good to start of simple until you start to get a better idea of what your able to do at the beginning.

    I jog, a lot I love it and I've finally gotten over a few barriers I used to experience with Asthma and shine splints. I do it for fun. I love jogging out doors and especially in the rain it's a pretty liberating experience and very relaxing.

    Will you be jogging on a treadmill or outside of hard ground?



    Mostly treadmill, but I may jog outside occasionally.
  • Danskerb

    Posts: 286

    Apr 06, 2013 4:12 PM GMT
    Hmmm, this is how I started running...

    If your going outside... I think its a good idea to make yourself a 3 or 4 km (I started with 5) loop around the neighbourhood, and trying to run for as long as you can. Run the next day, and try and beat that... run the next day and try and beat that. When you can finish the 3 or 4 k's, then you can either aim to improve time, or improve distance.

    I like having the loop, because whether or not you can finish running the entire thing, it means you have to continue walking to get home. Treadmills are easy to just take a step off and call it quits.

    I don't understand why any one would want to plan to walk for 6 minutes and run for 1 minute, just run for as much as you can, and when you can't run anymore, keep running till you fall down. Its all mind over matter.