After you have engaged in a walking program for a couple of months or so, you may be ready to introduce more jogging into your routine. Not everyone is a suitable candidate for a jogging program. A person’s readiness will depend on a number of factors including their weight, joint health, and cardio-pulmonary functioning, just to name a few.

But if you have been able to walk at a fairly rapid pace for about four miles three or four times a week, you may be ready to increase the time that you jog in your exercise program. Before you do this, here are some pointers to keep in mind so that you stay safe.

While the physical dynamics of jogging are very similar to those of walking, there are some important differences.

When we jog, the knee of the leg preparing to take the next step is flexed more than when we walk. Also, the arms are bent more at the elbows and the arms swing more. The swinging should not be too exaggerated and it should be in a forward to backward motion, not across the front of the chest.

During a leisurely, comfortable jogging pace, the heel will come into contact with the ground first. Then the foot will roll forward to the ball of the foot, and then the toes will help propel you forward. This is similar to the stride we take when we walk. But as our speed increases when we jog, the heel-to-toe motion will be less noticeable.

Another difference between walking and jogging is in the way we breathe. When jogging, always breathe through both the nose and mouth. This will ensure that you are getting as much oxygen as possible into your lungs. The more oxygen you get, the lower your heart rate will be since it won’t have to pump as fast to get the oxygen to the muscles that require more during exercise.

Now you’re ready to put this all together.

First, always begin an exercise routine with stretching. Take note of any areas that feel tight or painful; proper stretching can usually work this out before you start.

Then, begin by walking. This is not only a good way to continue the stretching phase, but it helps the heart and lungs to get ready.

you begin jogging, never jog too fast or too long. Jog at a speed that you can sustain comfortably for ten to fifteen seconds; then switch back to walking.

As you jog, focus on your breathing, your arm position, and your stride. Begin to feel your rhythm. Also, take note of your heart rate after you complete each jogging interval. Allow your heart rate to slow down before beginning the next jogging interval.

Many beginning joggers are tempted to increase their speed and jogging time too quickly. This mistake leads to injury and/or enough discomfort to quit jogging altogether. You can maximize your enjoyment and safety by sticking with a steady, walk-to-jog routine.

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