How To Start Jogging When Out Of Shape

How to Start Jogging When Out of Shape

Starting a jogging routine can be challenging, especially if you are out of shape. However, with the right approach and mindset, you can gradually build up your stamina and improve your fitness level. In this article, we will discuss some tips and guidelines to help you start jogging when you are out of shape.

1. Set Realistic Goals

When starting any exercise routine, including jogging, it is important to set realistic goals. Do not expect to run a marathon on your first day. Instead, start with small, achievable goals that you can gradually increase over time. For example, you could aim to jog for five minutes without stopping and then gradually increase the duration as you build your stamina.

2. Invest in Proper Running Gear

Investing in proper running gear is essential to make your jogging experience more comfortable and enjoyable. Make sure you have a good pair of running shoes that provide adequate cushioning and support. Additionally, wear breathable clothing that allows for easy movement and helps regulate body temperature.

3. Start with Walking

If you are significantly out of shape and find jogging too challenging, it is perfectly fine to start with walking. Walking is a low-impact exercise that can help build up your endurance and prepare your body for jogging. Begin with brisk walking for 20-30 minutes, three to four times a week, and gradually increase your pace and duration over time.

4. Warm Up and Cool Down

Before and after each jogging session, it is important to warm up and cool down appropriately. Spend a few minutes performing dynamic stretches to warm up your muscles and increase flexibility. After your jog, do some static stretches to cool down your body and prevent muscle soreness.

5. Incorporate Interval Training

Interval training involves alternating between periods of high-intensity jogging and low-intensity recovery or walking. It is an effective way to improve cardiovascular fitness and increase endurance. Start with short intervals of jogging, such as 30 seconds to one minute, followed by a longer recovery period of walking. Gradually increase the jogging intervals and reduce the recovery time as your fitness improves.

6. Find a Suitable Surface

When starting to jog, choose a suitable surface that is forgiving on your joints, such as grass or a rubberized track. This can help reduce the risk of injury and minimize impact on your joints. Avoid hard surfaces like concrete until you have built up enough stamina and strength.

7. Listen to Your Body

When starting any new exercise routine, it is crucial to listen to your body’s cues. Pay attention to any discomfort, pain, or excessive fatigue. If you feel any sharp or prolonged pain, it is important to seek medical advice. Pushing through excessive pain or discomfort can lead to injuries and setbacks.

8. Start Slowly

Do not push yourself too hard when starting a jogging routine. It is better to start slowly and gradually increase your intensity and duration over time. Remember that consistency is key, and it is better to jog for shorter periods regularly than push yourself too hard and give up.

9. Track Your Progress

Keep track of your progress to motivate yourself and monitor your improvement. You can use mobile apps, fitness trackers, or a simple journal to record your jogging sessions, distance covered, and any notable accomplishments. Seeing your progress can help boost your confidence and keep you motivated to continue.

10. Stay Hydrated

Hydration is important when engaging in any physical activity, including jogging. Make sure to drink plenty of water before, during, and after your jogging sessions to prevent dehydration. Carry a water bottle with you or plan your route near water fountains.

Frequently Asked Questions (FAQs)

Q: How often should I go jogging?

A: It is recommended to start with jogging three to four times a week, allowing rest days in between to let your body recover. As your fitness improves, you can gradually increase the frequency to five to six times a week.

Q: How long should I jog for?

A: When starting, aim to jog for 20-30 minutes at a comfortable pace. You can gradually increase the duration by 5-10 minutes every week until you reach your desired goal.

Q: Should I stretch before or after jogging?

A: It is ideal to perform dynamic stretches as part of your warm-up routine before jogging to prepare your muscles for exercise. Save static stretches for after your jog to cool down and improve flexibility.

Q: Can I jog on an empty stomach?

A: It is generally recommended to have a light snack or meal containing carbohydrates and protein a couple of hours before jogging. This provides fuel for your muscles and helps prevent low blood sugar levels.

Q: How do I prevent shin splints?

A: To prevent shin splints, make sure you have proper running shoes with adequate support. Start with shorter jogging intervals and gradually increase them over time. Strengthening your calf and shin muscles through exercises like toe raises can also help prevent shin splints.

Q: Is it necessary to cool down after jogging?

A: Yes, it is essential to cool down after jogging. Cooling down helps your heart rate and breathing gradually return to normal and prevents blood from pooling in your legs. It also aids in removing waste products from your muscles and reduces the risk of post-exercise soreness.

Q: Can I jog in cold weather?

A: Jogging in cold weather is possible, but it requires some precautions. Dress in layers to stay warm and protect yourself from the wind. Avoid jogging in extreme cold or icy conditions as it can increase the risk of hypothermia and injuries.

Q: Can jogging help me lose weight?

A: Jogging is an effective calorie-burning exercise that can aid in weight loss when combined with a healthy diet. However, weight loss also depends on various factors like diet, overall activity level, and individual metabolism.

Q: Can I listen to music while jogging?

A: Listening to music while jogging can be an enjoyable way to enhance your motivation and distract you from any discomfort. However, make sure to keep the volume at a safe level, allowing you to remain aware of your surroundings.

Q: How long will it take to see results?

A: The time it takes to see results from jogging varies for each individual depending on factors like current fitness level, intensity of workouts, and consistency. With regular jogging and a healthy lifestyle, noticeable improvements in stamina, endurance, and overall fitness can be expected within a few weeks to a couple of months.


Starting jogging when you are out of shape may seem challenging, but with the right approach and dedication, it is achievable. Remember to start slowly, set realistic goals, listen to your body, and track your progress. Stay consistent, and over time, you will enjoy the physical and mental benefits of jogging and improve your overall fitness.

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