Have you ever imagined yourself a runner or jogger? Does this idea seem outlandish and far fetched to you? Does it sound like a miserable past time that would just do you more harm than good? I can totally relate to all of these feelings. But if you want to keep your heart and lungs healthy while burning calories and lifting your spirits, jogging could be the way to go. Still you think, “I am not sure I could even get through one short running jaunt. I think it would be more agonizing than it is worth.” I am not going to try to sell the idea that running isn’t much work, doesn’t take practice and is comparable to a walk on the clouds. But I feel the benefits out weigh the sacrifices. And I think you can start running even if you have never done it before (provided your doctor says you are healthy enough to try it). I have two tips for novice runners that will help them get through their first attempts. But first, my history with running.
Why Run?
Let’s get this straight right away. I am no expert runner. In fact I am not sure if I have ever run in my life. I am a jogger, and even that title is a stretch. My jog might be more of a saunter. But it benefits my life still.
Several reasons keep me jogging off and on. One, jogging is free! It requires no special gear or costume that breaks the bank. Two, it can be attained almost anywhere. A person doesn’t have to drive to a special gym building, court or field. He or she can jog on the street around her own neighborhood assuming the area is safe. Three, jogging conditions the heart, one of the more important life organs in our bodies.
My Jogging History
I jogged in high school to stay in shape. I jogged in college to keep the cafeteria food off my hips. A long jogging hiatus came after college while my children were really young. I tried pushing them in a double jogger once in a while, but my small biceps couldn’t hack the double kid weight.
The jogging bug came around again when in my 30s, and this time it came with some definite goals. I timed my practice jogs and entered several 5k races. My son makes fun of my race times, but I wasn’t looking to make history for all 30 year olds. I just enjoyed beating my time from the previous race.
Many runners read up on how to improve form, muscle tone, stride or breathing techniques. I did none of this before starting. I just bought a decent pair of shoes and jogged, very slowly at first. After a few weeks I thought great progress was being made, so I drove my route to see how far I was going- 0.7 miles. What a feeling of deflate. But I keep training and slowly lengthened my route. Eventually I find myself running 3.1 miles (5k)without stopping.
During the winter months, I jogged on the treadmill here and there. No strict routine, just whenever time permitted. And strangely enough, I am still able to run the full 3.1 miles in the spring. Mind you, the speed resembles that of a sloth, but I could make it. By June my time increased to one I could accept.
Today I mix jogging in with other various forms of exercise. It is kind of my fall back exercise. I jog outside or on the treadmill when I can’t get to 163 Fitness or have a sore muscle that prevents other forms of exercise. I am thankful I have this free, easily accessible way to keep my body in shape.
Two Tips for Your Very First Jog
If a person wishes to start from scratch, there are two pieces of the jogging puzzle I have learned to be essential. And I learned both of these the hard way. Like I said, I didn’t read or study much about jogging, I just did it. Maybe not the smartest idea, but now you can learn from my mistakes. 🙂
- Very good running shoes. Like an imbecile, I went to a less expensive store and bought very affordable running shoes. The box even named these shoes “running shoes.” I find them comfortable, so I start running in them. BIG mistake. After a few weeks I can feel a muscle pulling on the side of my calf, but I keep training. It comes time for the 5k race associated with the Des Moines Marathon and I hurt badly. But I really want to run this race I had worked so hard for. Another big mistake. I start out running my best and hurt my leg so that I could barely finish. The crowd watches me hobble off the finish line and I have the worst race time ever. I can’t really walk to our vehicle, but my husband just finished a 10k race, so he is too spent to give me a piggy back ride. I finally make it to our van and home, but I don’t walk normally for months. Not worth it people! Spend the few extra dollars to take care of your body and start jogging safely. Go to a sporting goods store or an athletic shoe store and ask someone to help you find the right shoes for you. Some stores will even put you on their treadmill to asses your running style and posture, and then recommend what shoes would work best. I can’t stress enough how important good running shoes are.
- Focus on your breathing. I realize this is not easy. But nothing worthwhile is. Just hear me out. First time runners feel awkward in every area. Limbs, face, muscles and lungs feel out of place and out of control. A way combat feeling haphazard is to focus on controlled breathing. Taking one’s attention off the flailing body parts and turning it toward the controlled parts gives motivation and self confidence. Focusing on breathing also encourages endurance. Slow(ish) and controlled breaths keep the heart from racing faster than what is comfortable, which makes a person stop and walk. I realize this sounds difficult if not impossible. Don’t get me wrong, when a person (me) is out of shape, a short jog sends her gasping quickly and desperately. Imminent death also seems to hover. 🙂 It can be miserable, I admit. But practicing controlled breathing makes each slow run a little more bearable. Each inhaled breath should be deep enough to stretch the diaphragm. Each exhaled breath should be released so that all the air is eventually out of the lungs before breathing in again. This helps immensely with side and stomach cramps too. Breath concentration still gets me through each jog.
A Little More To It
Other important aspects of jogging lie in muscle stretching before and after the jog, drinking lots of water after, wearing reflective gear if running at night, and possibly weight lifting to help muscles propel a person forward. But these come with common sense or with avid running. My goal in this post is to make you aware of jogging aspects you might not think of, ones to help you just get through your first experiences with jogging. Ones that might greatly influence your decision to go out and try it again.
So wear good running shoes, focus on controlled breathing, and jog as slowly as you want when starting out. Speed comes with practice, but only if you want it to. There is nothing wrong with keeping things slow and controlled. I do it often.
Did you enjoy this post? Read about more of my experiences with exercise in Vary Exercise. Don’t Stick To It (Sort Of)
