Jogging has long been noted for its health benefits, though it can be a daunting task to begin running. Preparing for your first run is probably the hardest part – it will only get easier from here. As a beginning jogger, it’s important to take the necessary steps so that your first few runs are fun, relaxing, and safe. Here are some steps you can take to make jogging both enjoyable and comfortable:

1. Get the right equipment. This is important even if you aren’t sure if you will like jogging or stick with it. Proper running shoes and weather-appropriate clothing will go a long ways towards ensuring that your jog is comfortable and pleasant. Without the right gear, you’ll find yourself with blisters and aching legs, and you’ll probably give up on jogging quickly.

2. Start out slowly. Even if you’re only going for a short jog around the block, and don’t have very much time to exercise, warm up first. Take a few minutes to stretch, and then start your jog off slow so that your body has time to adjust. Don’t overdo it on your first few times out, either by distance or by time. If you’re too sore after your first few times jogging, you might feel like giving up on jogging altogether, so it’s best to start slow and work your way up to longer distances. Starting by jogging around your block is perfectly acceptable. Do what feels comfortable to you, and then consider adding distance or time. Even if you never get to the point of running a marathon, keep setting goals to increase your fitness level.

3. Drink plenty of water. Make sure you are well hydrated before your run, and replenish your body by drinking water after the jog so that you can avoid dehydration. Some joggers carry water with them, but you might find this awkward if you’re still getting used to running.

4. Run in the morning or in the evening, avoiding the bright midday sun. However, always run during daylight hours if you prefer to jog outdoors – many jogging areas are not well lit at night.

5. Understand the risks of jogging. Most people realize that going for a run can mean the potential for injury, but few worry about the risks posed by running into a dog on the loose, a wild animal, or even a dangerous criminal hiding in the bushes. Prepare yourself for these possibilities by jogging in well-populated and well-lit areas, and consider carrying devices such as a stun gun, pepper spray – which is effective against both humans and animals – or a personal alarm. A personal alarm can also alert nearby people if you’ve become lost, twisted an ankle, or are otherwise in need of assistance.

It is entirely possible to train for a race – whether a 5K or a full marathon – even if you’ve never run before. If you’re a beginning jogger, the key is to stay motivated and to take the necessary steps for a safe and comfortable run. Jogging is great exercise, and with the proper preparations, you will keep running for a lifetime because you enjoy it.

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Category: Wellness, Fitness and Diet
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