Jogging is a form of sport that implies running at a slow, leisurely pace. The key purpose of jogging is to increase your physical fitness with lower stress on your body compared to running faster while burning more calories than walking. Jogging requires maintaining a slow but steady speed for extended periods. When you jog over long distances, it works as a form of aerobic endurance training. Jogging is often defined as running at speed less than six mph (miles per hour). It has some desirable benefits for people who are desperate to improve their health without working hard. But it is really important to know how to plan your jogging in a proper way.
How to plan your jogging routine?
Here is a common problem you encounter in day-to-day life: You think you are out of shape. Therefore, you decide it is time to do some jogging. Of course, almost everyone starts exercising with high levels of motivation. Yet, most people find themselves giving up the routine after one or two weeks of trying. This is because complicated running training plans with complex intervals are much annoying to adhere to.
First of all, remember you are not the only one struggling. We have all suffered from the same problem. But, jogging does not have to be a complicated or challenging task.
Plan your jogging in an interesting way!
The key here is to keep it enjoyable and simple. When you make it a fun activity, jogging will easily become a habit for life. The below points would help you plan your jogging in an interesting way!
Make yourself
‘Once it has become a habit, exercising will feel much easier, and it will not take as much willpower when you do not feel like it’, says many coaches.
Make a plan. Every habit will start from a group of cues (time, place, music, and other people). Give yourself a little reward (chocolate, massage, smoothie) for finishing the daily running plan, and make sure to keep a routine (the workout).
Warmup yourself
Start your jogging workout with five minutes of walking so that your body can prepare itself for the demands of jogging. You can start at a slow pace and then progress to a nice jogging pace after a little while.
Jogging
Alternate jogging until you hear your breath and walking until you catch your breath for about 20 minutes – No need for any formulas or time intervals, or other metrics to track. You can just jog according to what your body and breath say. You can go out with 15 to 20 seconds of jogging and 2 to 3 minutes of walking until you can catch your breath. No problems at all!. That can be where your body is at the fitness-routine at the moment. Maybe you will jog for one full minute, and you will only need to walk for one minute. It will be great too. Just try to go with your body’s tune and make sure to avoid pushing too hard.
After a few weeks of pulling through the road, that short jog will grow to 30 or 45 seconds or even for a minute or more, and the time you are taking to catch your breath will drop dramatically when it feels to get fun, as you feel the difference when you are on the go.
Start with sticking up to 20 minutes
You can keep your total time of the jogging part of your workout under 20 minutes until you are building up stamina to jog for 20 minutes total. The key is to maintain total time of your workout and allow your body to adjust to the demands of jogging until you go farther.
Sometimes, it will be tempting to go farther distances or long periods on some days. But if you are truly committing to 20 minutes, you will recover faster, will be able to do the work out a lot more, and you will progress to jogging more efficiently without risking bodily injuries. Maybe it will take you several months to jog 20 minutes straight through, or it will take you just a few days/weeks, but when you are there, you will be able to add on more and more time safely (25, 30, 35 minutes).
Finish on a Happy Note
Let us face the true scenario. When it is beginning to hurt, the chance of us repeating a workout activity is very slim or sometimes none. If you stick with a jogging plan that is solely based on your body, and if you avoid pushing further for a certain time or speed, you can finish the routine happily. If you are happy, you will want to do it repeatedly because you are enjoying the activity. Jogging in a happy mood will lead you to consistency, and it will develop into a habit. Otherwise, it will make you exhausted, and not willing to continue on the next day.
Be sure to go slow
Be a tortoise, not a horse. Keep your jogging effort comfortable. This will become a habit for you over time. In other words, there is no need to try any of the world’s records out there. Please keep it simple, easy, and only one step above your fastest walking speed.
Cool Down Adequately
You can invest five minutes in cooling down to bring your body back to the resting state gradually. It can bridge the gap between jogging and reality. This can help you in the recovery process.
As some days and weeks go by, you will notice that you can jog longer and cover more distance. Eventually, you will be able to jog all twenty minutes. When that day comes, you can give yourself a pat on the back and then begin to raise your jogging time by adding five minutes to your jogging workout every two to three weeks. For example, you can run for 25 minutes two times per week for three to four weeks, and then you can progress to 30 minutes. You may also add five minutes to two or three of the workouts per week and just take your time when you are progressing.
Now, you are a good fit for jogging. You can keep up your jogging 20 to 30 minutes two to three times a week, and then make it longer.
What is the Best Time of the Day to Jog?
The best time of day to jog is the time that works best for you. Most people like to do their jogging workout in the morning before their busy daily schedule starts, as they will not have to spare time for exercising from their day.
Most researchers have compared the results from exercising at different times of day, and they have found mixed results. In a study in 2013, a bunch of studies found that, for some men, tolerance for aerobic exercise increased if they did it in the morning. Another recent study found that jogging in the morning can adjust your circadian rhythm. This may help you fall asleep easily at night, and it will be even easier to get up early in the morning. A study of the literature that involves circadian rhythm and exercise came to the conclusion that the perfect time of the day to do any exercise can depend on the exercise routine.
While routines that involve strategy, adequate skills, and the need to remember coaching advice (like team sports) will be better if they are conducted in the morning. The endurance exercises such as jogging and running will be more productive if they are done in the late afternoons or early evenings. Your core temperature is high around this time of the day.
If weight loss is your ultimate goal, a recent study revealed that participants who exercised in the morning had lost significantly more weight than those who exercised in the evening.
Therefore, the best time of day to go jogging will depend on your goals and lifestyle.
How to Engage in Injury-Free Jogging
Though our main impact here is discussing how to plan your jogging, it is pretty crucial to pay your attention to carry on your jogging routine with minimal injuries. Injuries are really common during sports-related activities. Even research featured by the US National Library of Medicine National Institutes of Health proves that these kinds of activities can cause several injuries. But, we can avoid injuries to a greater extent by carrying on sports-related activities under proper guidance and by being well-educated.
How to avoid injury?
It is really important that you are getting the right gear. If you want to be safe from being sidelined with an injury, make sure to work with a professional to get the best type and fit in a running shoe.
Don’t over cushion your shoes
Getting the right pair of shoes, comes in the way of planning your jogging as well. As you might already know, there are several shoe types like beginners’ running shoes, hiking shoes, cushioned-shoes, and long-distance running shoes, etc that belong to athletic footwear. Most of them are designed for specific activities. So, when it comes to jogging, it seems like more padding equals less impact, but the reverse thing may be true when you are a new runner. Doctors have proved cushy, and maximalist shoes have a higher likelihood of getting hurt. Thus, it is up to you to choose the perfect fit for your shoes, having these in mind.
Always practice in the correct posture
Jogging with your head down or with your shoulders slump will put extra stress on the rest of your body muscles. Make sure to keep your chest lifted, eyes up, shoulders back and down, core engaged. This will help you to prevent bad injuries in your back and knees.
Talking to your doctor first is pretty important prior to looking for how to plan your jogging
If you think that you are overweight or if it has been a while since you have exercised, try to talk to your doctor before you are heading to jogging.
Avoid running near roads.
This is a must -consider point when you are seeking how to plan your jogging. This is very important if you are suffering from pre-existing conditions such as asthma. The vehicle exhaust fumes will increase your risk of various cardiovascular and respiratory diseases or illnesses. You can get the help of a running route planner if you want.
Ensure you will get plenty of fluids and take a water bottle with you on your jog
When you are thinking of how to plan your jogging, there’s another thing that you need to remember. You must make sure to drink fluids before, during, and after any activity, you are performing.
Benefits of Jogging
Of course! Jogging has got a series of benefits. So, excited to know about them? We are sure you are. Continue reading. These points will surely amaze you! Also, they will certainly motivate you to plan your jogging better and faster!
It can get you off from that ordinary exercising culture
Walking is the most popular form of exercise. People love to walk their dogs, climb the stairs at work, and take a stroll on the beach. It is a definite fact that we love to walk. But walking alone will not get your heart rate up high enough or long enough to have a real impact. Jogging can be the best way to increase the intensity of your exercise routine gradually, and then you can minimize the risk of injuries that will probably sideline you for weeks.
But most importantly, before you start jogging, talk to your doctor to be sure if it is the right form of exercise for your body.
It can help you lose weight.
Indeed, one of the top reasons why the majority of you are looking for how to plan your jogging! Power-walking, walking, jogging, and running all these activities can improve your cardiovascular health and help you to prevent obesity. But if you really need to boost your weight loss, you will have more successful results when you pick up your pace.
You do not have to distinguish between jogging and running. Instead, you have to focus on increasing your weight loss.
Jogging can boost your immunity
Moderate exercises, such as jogging, actually strengthen your body’s responses to many illnesses. This is true for both short-term illnesses (like upper respiratory tract infections) and long-term illnesses (like diabetes).
It has a good effect on insulin resistance
Insulin resistance is one of the features of prediabetes. Prediabetes is defined when your blood glucose (blood sugar) levels are higher than normal. After your blood glucose levels reach a certain level, you will get diabetes. Prediabetes is a condition that occurs when your body is not making or using the insulin hormone properly.
There is good news for jogging people. People who run regularly or jog have the ability to decrease insulin resistance.
Jogging can help you protect you from the negative effects of stress
It does not matter if you are a jogger, a yoga enthusiast, or a baseball lover. You will automatically feel some kind of stress at some stage. Jogging can protect your brain from the harmful effects of stress.
Studies revealed that aerobic exercises, like jogging, might potentially improve the executive functions and protect your brain from decline related to the aging process and stress.
It can help you to cope with depression.
Another key reason why the majority of you are looking for how to plan your jogging! Exercises have long been known to help many people to manage the symptoms of depression. New studies may help you to understand how that works.
Rising cortisol levels have been linked to some of the depressive episodes. Cortisol is the hormone that your body will release when the body has to respond to stress.
In 2018, a study examined cortisol levels in people seeking treatments for their depression. They worked out 12 weeks straight. After regular exercise, the people who exercised daily, along with the study, got reduced levels of cortisol in their entire day. Doctors advise some people who are suffering from anxiety or depression symptoms that they should try a physical activity that they actually enjoy. Jogging is an ideal example of it.
It can keep your spine flexible when you are aging
Between the bony vertebrae in your spine, small and flexible discs act like protective pads to your spine. These discs are actually sacs that are filled with fluid. These discs can shrink, and they will wear out when you get older, especially if you are living a relatively sedentary life.
When you are sitting for a long time, it can add to the pressure on the discs over time. The best news is that if you are a jogger or a runner, it will preserve the spinal disc’s size and flexibility. The healthier and more hydrating the spine discs are, they will be more flexible as you move through your day.
Maybe jogging has the ability to save your life
If you have a desk-bound lifestyle, you’re playing video games all day long or working at your desk in your office, and it will naturally increase your risk of premature death. A well-known fact is that if you are jogging at a slow speed just a few times for a week, it might keep you alive for much longer.
Running versus jogging- Worth to know the difference when you need to know how to plan your jogging!
The main difference between running and jogging is the intensity. Running is much faster, it uses more kilojoules, and running demands more effort from your heart, muscles, and lungs than jogging. Running is requiring a higher level of overall fitness than when you are jogging.
Both running and jogging are formations of aerobic exercises. Aerobic means you are working with oxygen. The term aerobic exercise means the physical activities producing energy by combining oxygen with your blood glucose or your body fat.
How can you boost the advantages of jogging?
If you want to have the most advantages of your jogging routine:
- Try to use your booty
Running experts say that you will become a more efficient runner if you are using your glutes to move you.
- First, take a gait analysis
Your physical therapist, who has specialized in sports training, has the ability to help you run safely and efficiently.
- Take an effort to develop an entire body workout
You should add strength to your core, and balance your training if you want to avoid boredom. This can benefit your whole body.
What are the best shoes for jogging?
We have listed 10 best shoes for jogging from world famous brands. Keep reading to find their features and get the one that feels right for you!
1. Asics Gel-Kayano 27
The Asics Gel Kayano 24 is filled with flexible, comfort and durable characteristics. This is a road condition sneaker, targeted at individuals with regular and low arches or fully flat feet.
Key features
- The Gel Technology Cushioning System attenuates shock during impact and toe-off phases and enables mobility during the gait period in several planes as the foot moves.
- The midsole is made with Flytefoam offering extra cushion, but with minimal weight. Plus, it also provides a fantastic bounce back for a feel-like spring.
- With reduced weight and expanded platform support, the Dynamic DuoMax Support System increases reliability and support.
- The upper multidirectional mesh improves ventilation and stability.
- The compound helps disperse the impact force, maintaining the health of your joints and muscles, as well as a higher endurance level.
2. Nike Revolution 4
Nike Revolution 4 is a very durable and lightweight pair that’s meant to get you in comfort and style from place to place.
Key features
- The upper mesh features a minimal weight and steady air flow to hold you on your toes. Airflow, disease-free feet, warmth, and flexibility are other advantages of mesh.
- The added support for the arch takes the shock out of your step.
- With extra padding in this shoe, the tongue and collar of this shoe ensure continuous comfort and support.
3. Nike Air Zoom Pegasus 36
Nike Air Zoom Pegasus 36 is exactly what you are looking for when you go for a jog. Just check the below features!
Key features
- Upper perforations boost breathability in the forefoot and arch.
- A smooth, responsive ride is provided by the full-length Zoom Air unit.
- In the middle foot, exposed Flywire cables encourage a snug fit.
- For support, the high-resiliency sockliner adapts to the contour of your foot.
- Outsole waffle pistons help absorb impact and offer traction on multiple surfaces.
- The outsole of this shoe features traction lugs for excellent traction on slippery surfaces, which increases the grip capacity.
- On the lateral side of the sole, the presence of crash rails absorbs shocks upon impact and provides a smooth transition from heel to toe.
4. Adidas Cloudfoam QT Racer
What makes Adidas Cloudfoam QT Racer unique is the revolutionary shock-absorption technology of the brand that makes your joints and muscles much less exhausting, when jogging.
Key features
- Offers great step-in comfort using Cloudfoam Memory sockliner that molds on the foot.
- Combined Cloudfoam midsole and outsole for cushioning and shock attenuation.
- Presence of a comfortable textile lining, geometric mesh upper with synthetic leather heel cap to give you a better experience. Mesh will keep your feet stink free indeed!
5. New Balance Fresh Foam Zante v2
New Balance Fresh Foam Zante v2 is a flexible and extremely comfortable shoe that makes it simple and easy for you to jog.
Key features
- The shoe is very comfortable as more cushioned padding is used. The padding can help avoid discomfort and rubbing and also maintain ankle support.
- The thicker rubber and small cuts in the rubber give you more flexibility and makes the shoe’s life much longer.
6. Puma Osu NM
Looking for the right pair of shoes for jogging? The surest bet for your money is this laceless cross trainer!
Key features
- Grooved sole makes an exceptional grip, making this an all-purpose shoe.
- When running or walking, the strap helps in the process of continuous ankle support.
- In terms of flexibility and allowing extra toe space, this is an outstanding shoe.
- Snug suits while still giving the toes and feet extra room for a natural feeling.
7. Mizuno Wave Inspire 15
The smooth Cloudwave cushion, snappy reactive flex, and steady ride comes with the Mizuno Wave Inspire 15 providing the perfect balance.
Key features
- For high performance, the optimized mesh upper provides both breathable and robust qualities.
- Features new premium sockliner for added comfort.
- The U4ic Midsole helps for maximum shock attenuation, longevity and optimal running. (in your case – optimal jogging!)
8. Mizuno Wave Rider 23 Waveknit
This one is inspired by Mizuno’s iconic Wave technology. Your last mile in the rider feels as good as the first because it is less dependent on midsole foam due to wave technology.
Key features
- Offers a natural and dynamic fit through stretch and hold capabilities with wave construction as its basis.
- The upper design stretches and moves with your foot while remaining breathable and calm.
- U4ic Midsole offers maximum attenuation of shock, durability and exceptional ride.
- For cushioning and shock attenuation, this neutral favorite uses a parallel Cloudwave.
9. Brooks Ghost 12
You can find plenty to appreciate in Brooks Ghost 12, whether you’re a Ghost fan or lacing one up for the first time.
Key features
- Features high energizing cushioning.
- Function together without losing responsiveness and durability to have the right softness underfoot.
- An integrated shock absorber system – the Segmented Crash Pad can cushion every step and step for smooth heel-to-toe transitions.
- With carefully positioned stretch and shape, the newly designed mesh and 3D Fit Print practically vanishes on your foot.
10. Brooks Adrenaline GTS 20
These jogging sneakers have a highly potent cushioning system that is made of materials that are environmentally friendly.
Key features
- In the heel, there is a DNA Loft portion to absorb shock caused by heel landings.
- A GuideRails Holistic Support System is placed within the midsole and aims to ensure proper support.
- Segmented Crash Pads made of blown rubber that often lead to shock-absorption are used in the outsole of the shoe.
- Flex lines ensure accurate stability and movement of the foot.
- For high breathability levels, it uses optimized mesh, as well as an asymmetrical saddle that ensures a relaxed and locked-in feel.
- Made with 3D print overlays and for the best possible support, connects the lacing system with the heel section.
- For the highest possible comfort levels, it provides a high amount of padding in the collar.
The Bottom Line
Jogging is one of the forms in aerobic exercises where you maintain a running speed under six mph. When you are jogging regularly, it can help you lose weight, especially if you dedicate to modifying your diet.
Jogging will also naturally help you to improve your heart health and your immune system. It can reduce insulin resistance, maintain flexibility, and help cope with stress and depression as you get older. Since you have a sound idea about how to plan your jogging, and the best shoes for jogging, of course, now you can go ahead and plan your jogging without having any doubts.
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