When the weather gets warmer, you may not want to go to the gym anymore but start jogging outside. However, you should make a plan how to do it in order to avoid muscle pains. Here is an 8 week plan for the beginners that will make jogging fun.
Before starting, you should talk to your doctor in case you ever had some problems with your heart, joints or spine. Also it is very important to choose the right shoes. You need shoes that are suitable to jog outside, they will not cause any pains and protect your joints as well as your spine. You should stop eating at least 1 hour before jogging. Do not drink too much water while drinking. You have to drink it slowly in small sips. Start with walking for few minutes and then start jogging slowly.
Week 1. 6 minutes fast walking and 1 minutes jogging in moderate speed. Repeat this 3 times. It is ideal if you have 3 work outs like that during the week. If possible, you can even have more of them, like 5 or 6. Rest at least for one day (the same applies to other weeks).
Week 2. 5 minutes walking and 2 minutes jogging. Repeat 4 times and have at least 3 work outs per week.
Week 3. 3 minutes walking and 4 minutes jogging. Repeat 4 times and have at least 3 work outs per week.
Week 4. 2 minutes walking and 5 minutes jogging. Repeat 4 times and have at least 3 work outs per week.
Week 5. 2 minutes walking and 8 minutes jogging. Repeat 3 times and have at least 3 work outs per week.
Week 6. 2 minutes walking and 9 minutes jogging. Repeat 3 times and have at least 3 work outs per week.
Week 7. 1 minute walking and 11 minutes jogging. Repeat 3 times and have at least 3 work outs per week.
Week 8. During your first work out this week walk for 5 minutes and jog for 20 minutes then walk for 5 minutes again in order to rest. During other work out, try walking for 5 minutes and jogging for 30 minutes. When you feel that it is too easy for you, increase jogging time up to 35 minutes, 40 minutes and so on.
Most importantly, watch your body. Jogging should give you pleasure, you should feel fresh after taking a shower and the nest morning you should not feel terrible pains.