Feel Awesome. Look Fabulous. Be Healthier. Have Fun.
I promise you, this over-hyped concept IS possible. There are millions of experts out there who will tell you what the best way to get to this level is, and I am sure most of them are full of excellent strategies and truly do know what they’re doing.
However, let me say this…the one thing I have learned on my journey is that fitness and lifestyle are not a one size fits all.
Not everyone is starting from the same point, therefore, routines must be altered to meet the individual at their starting point. A little over a year ago, after finding out I had essential hypertension, I decided to forgo my normal gym routine that included mostly weights and not much cardio, for straight cardio. I fell in love.
Full disclosure: I am not a marathon runner, nor do I run an excessive number of miles. But, I have found a simple, attainable routine that literally anyone can start, and it seriously WILL change your mindset and your body. Check out the guide below for jogging for beginners, and let me know what you think!
What Do I Wear On My Feet?
Before you hit the ground running (literally), you will want to make sure you have a good pair of running sneakers. When I first started playing around with jogging, I did not do this, and ended up hurting my ankle. I was using my year old, basic Asics sneakers. They were always comfortable so I figured they would be great for running, but they were not.
My advice is to search for a pair that has a lot of room for your toes. This is crucial because when you run, your feet swell, so you want to look for about the length of your thumbnail space between your longest toe and the front of the shoe. Also important to consider is to ensure that the shoe flexes right and feels firm. If it does not, or if the show is not a good fit, you can easily sprain your ankle or take a tumble.
After my first week of jogging, I realized I needed to get a decent, but not overly priced pair, so I picked up a pair of Reebok’s Forever Energy for just about $100, and have loved them since. You can scoop them up from Amazon, they are very cute and have a good variety of colors you can choose from.
The definition of jog means simply to run at a steady gentle pace, especially on a regular basis as a form of exercise. This is not sprinting, nor is it speed walking. These modalities are all different and do offer a variety of benefits, but for me, jogging is simply awesome, and a great starting point for beginners.
Reason #1: A study by the Mayo Clinic has shown that females that run up to 6 miles a week may add anywhere from 3-6 years to your life. We’ll start there, should be reason enough, right?
Reason #2: Obviously, jogging will burn those calories. Burn baby burn!
Reason #3: Your skin will thank you! Did you know that jogging stimulates circulation, therefore helping to transport oxygen to the skin, while flushing out (detoxing) waste and some nasty remnants of oxidative stress? You will start to notice clearer skin and a natural glow.
Reason #4: Don’t want to look old? Start jogging… it will reduce stress and slow down the aging process, inside and out.
Reason #5: Starting a jogging routine will help your body in the fight against insulin resistance. When you are insulin resistant, your body’s cells no longer respond to the insulin knocking on their door, asking for them to let the sugar inside so it won’t be floating around in the blood.
When this happens, it is kind of like the boy who cried wolf concept…you come knocking on my cell door so many times with all this sugar (from carbs), I am going to stop taking you seriously, therefore not letting you in. The result? High blood sugar, and you are now on the road to type 2 diabetes. Which often goes hand in hand with being overweight. Insulin is the “fat storage hormone,” so anytime you eat something that causes an insulin release, it is essentially telling your body to store it as fat.
For more on that, click on this —> https://www.dietdoctor.com/what-and-when-to-eat-to-reduce-insulin
Reason #6: Toned calves, carved quads (thigh muscles), toned firm tushie. ‘Nuff said.
Reason #7: Developing a solid jogging routine will help increase your bone density, which is huge in preventing Osteoporosis related fractures, which is a common condition in post-menopausal women.
Reason #8: Jogging is AMAZING for your overall cardiovascular health. It has been shown to lower blood pressure, and helps in the prevention of strokes and heart disease in women.
What To Do–Track Vs. Treadmill
Track: Walk one, jog two, walk one, jog two, walk one, jog two, walk one, jog two. That is it.
When all is said and done, this equates to jogging two miles and walking one.
Like I mentioned earlier, I am not crazy with it, and it really is attainable for most people if you get yourself in a goal driven mindset. It is not comfortable in the beginning, but when you’re done you truly feel like you have climbed a mountain because you have reached the finish line! This feeling quickly becomes addicting.
For some, the 1:2 routine may not be challenging enough, and that is cool. All I know is that this routine works for me, and I have noticed SIGNIFICANT toning of my legs and rear. And you do not need to be a trained marathon runner to make it work for you. If you need to start off with a 1:1 (walk one, jog one) routine, then definitely do that and work up to what you’re comfortable with.
This can really be tweaked as you become better acclimated to jogging, and you can increase your jogging time against the one lap of walking. I like the walking lap in there because it is along the lines of interval training, which is focused on increasing your heart rate and then bringing it down, then back up, etc.
Always pay attention to your body, and stop if you need to rest. Always. And obviously, drink plenty of water.
Treadmill: I always prefer jogging outside because I absolutely love vitamin D and breathing in the fresh air and seeing the trees and grass (also fantastic for your mindset and mood), but there are times when the weather doesn’t cooperate, so to the gym I go. This 1:2 routine can easily be translated into the treadmill.
I start off with the walking “lap,” by adjusting my incline to 6.0 and I walk at a speed of 3.8 for 5 minutes. When I hit the 5-minute mark, I bring my incline back down to 0.5 and the speed to 6.0 and I jog for 5 minutes.
I repeat this four times, and by the time I am finished, this is roughly equivalent to my outside routine at the track.
Runners High Broken Down
You have probably heard the term “runners high.” Prior to my experience with jogging, I had never experienced this. It is a real thing, and while it is a subtle feeling of overall contentment, when I do not get my jog in, I feel a difference in my mindset.
When I start off my day with my 1:2 jog, I have elevated alertness, and am much more driven to make wise choices about what I put into my body throughout the day.
Studies also show that jogging before an important task, such as studying, taking a test, or giving a presentation, helps us perform better because we are better able to access the stored information in our brains…blame it on the improved circulation!
Running releases endorphins, which we know are the chemicals that make us feel awesome. Just getting in a 30-minute jog can help reduce feelings of anxiety and stress, and serve up a simply great vibe.
Ready, Set, Go…
So what are your thoughts on this simple guide about jogging for beginners? Have I convinced you yet?
If you want to feel more of a sense of calm and peace throughout your day, to really experience that addictive “runners high” impact, and to begin to glow from the inside out, I urge you to give it a shot.
The end result is an unbelievable feeling of accomplishment and pride in pushing yourself further than you thought you could ever go. That was my honest experience with it, and I am sure yours will be the same.
Feel free to leave a comment or question below, I’d LOVE to hear what you’re thinking.
Stay well <3
**This post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.**
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