A Beginners Guide To Jogging

February 2, 2024

Your guide to jogging. On a personal level, I have always detested jogging. Perhaps it’s because I find running boring and have needed little persuasion to give it up.

I suspect it’s simply because of a fear of failure, that I will soon lose interest and those running shoes will be gathering dust.

However, Dr Mark Roberts as he wrote in The Times had similar feelings and then went from novice to marathon runner in just five months. This is how he did it.

“Rule number one is to start much more slowly than you think. You can easily go too fast, and nearly all novices do. No matter what your ability or goal, if you can walk for half an hour without stopping (see below) there is a training programme for you. The trick is to stick to it. You will be amazed at what you can achieve.

Unless you have a serious medical condition, like a heart problem, there is generally no need to seek medical advice before starting a sensible training programme. Indeed regular exercise is likely to help an underlying problem rather than exacerbate it.

One caveat. Running can be hard on your joints. If yours are healthy then taking up running shouldn’t cause any problems, but if you already have arthritic hips or knees, a back problem or a past injury, regular runs will often find them out. If so, then cycling might be a more sensible option.

My next tip would be to train with others. It doesn’t have to be on every run but signing up to your local running club, Parkrun or NHS Couch to 5k (or even 2k) will provide much-needed support, fellowship and encouragement. Just don’t compare yourself too much to others. There are some very fit people out there, so don’t worry about trying to keep up, just go at your own pace.

It is important to have the right kit, and this starts with good shoes and socks. Don’t set off in a worn pair of trainers and your old tennis socks. And I wouldn’t buy a new pair of shoes online. Go to a specialist sports or running shoe shop, tell them what you are planning, and get the right pair properly fitted (there is more to this than getting the correct size).

As for the rest of the clobber, each to their own. Fancy shorts and tops won’t make you go faster, but thin layers, gloves and a waterproof top will help you stay comfortable in the cold, and breathable/ wickable material is much nicer to wear when it’s hot.

I prefer to run early in the day because I love the afterglow, sense of wellbeing and serenity that lasts much of the morning. Plus I struggle with motivation in the evening, particularly when I have had a busy day at work and it’s dark and wet outside.

The trick is to set up a regular schedule that fits in around your work and social life, so that you can keep it up.

Avoid running on roads if you can, they are hard on your joints. Whatever is available locally, mix up your routes to avoid boredom.

The rules for running

Step 1: If you have never run, or it has been a while since you have, don’t even think about jogging/running until you can walk briskly for at least 30 minutes without stopping. If that’s a struggle then build up to this goal over the first few weeks of your programme.

Step 2: Intersperse periods of slow running (no more than a brisk walking pace) with walking. Start with 4 minutes of walking and one of slow running and repeat 5 times each training session.

Step 3: Gradually reduce the walking and increase the running time until you can run nonstop for 30 minutes (enough to cover 3-5k for most joggers). Expect to take at least 9-12 weeks to achieve this, but it is OK to build up quicker or slower depending on how you feel.

I used a programme similar to this one runnersworld.com but there are a lot of other options online.

Whatever programme you follow, for maximum benefit try not to have more than one day off between runs, so aim for 3-4 sessions a week. And stick to the schedule.”

I see the merit in much of what Mark says, particularly mixing up your routes. It was certainly my instinct to always run from home, perhaps I would have jogged longer if I had driven to different places. Running early in the day also fits in with the advice given in our post Wake up with more energy. Also worth reading is our post on the right technique for running.

So, I’m asking for volunteers to join me and take up jogging for one month. We’ll then post how we are doing, what’s good and bad about it and anything else that comes to mind as we amble and jog.

If you are a cyclist or swimmer, good technique will reduce the risk of injury and improve performance.