Jogging is the same jogging, with an average speed of 7-9 km. Jogging is not an easy task for everyone. For some people, running jogging is a tough fight, but with the right approach, it can be won.

Jogging as a cardio workout looks like an easy task, but it’s not. Therefore, many people find it difficult to get started in practice. Most of them are tested on a treadmill at the gym or in a nearby park, fatigue still appears after the first 200 meters and some are ready to give up this simple and inexpensive way to keep fit. The mistake these people make is that they are completely unprepared – they don’t know how long the run should go on, or what shoes to buy, or what shoes to buy, or what pace to keep.

Jogging strengthens the heart and lungs and is an easy method to maintain a standard weight, but it can also lead to injury if not performed properly.

A person who has never run before can start with walking, which strengthens the muscles and tendons.

It is best to start with 30 minutes of brisk walking 3-4 times a week. Regardless of your starting point, you should be able to complete this task within two weeks. Then you can try to combine walking with alternating jogging by stopping for a minute every five minutes and walking. Follow this cycle for 30 minutes and repeat the exercise four times a week for three weeks.

If after this period you feel better, change the plan, nine minutes of running and a minute of walking. Again, follow this schedule for 30 minutes.

Some people are concerned that some people run long distances and brag about it. But if you want to build endurance, you must focus on running time, not mileage. In general, you can safely increase the total training time to 5 minutes every week.

Don’t try to run at high speeds. This can lead to frustration, or worse, injury. Stick to a moderate pace. Please note that running fast puts extra strain on your musculoskeletal system (your ligaments, tendons and other connective tissues), so it’s best to develop your endurance first and then work on your speed. The slow pace allows your body adapt to this activity.

If you run with good posture, reduce stress and don’t put pressure on your joints, which will increase your efficiency (meaning you’ll run more distance with less effort). While jogging, your shoulders should be slightly down and your chest straight.

Keep your elbows slightly bent to avoid unnecessary tension. If you wave your arms around your body, it loses energy. And so press your elbows to the body, naturally moving them back and forth.

To enjoy a good workout, you can find a fresh and interesting route. From time to time it is better to change the route to some new and unknown one. Once you get used to running jogging on flat terrain, you can try running on uneven terrain that has a slight incline or start a marathon with variable sprints (from slow to fast running).

Invest in good and appropriate running shoes, walking shoes, because this is a very important element for this sport.