To be honest, when I started jogging, years and years ago, I just got myself a decent pair of running shoes, ran out of the house, jogged as far as I could, then gradually built up the distance over time.
There are clubs you can join, or ask a friend to jog with you, but I prefer to run alone, I go into the local forests and run while enjoying the scenery.
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No, seriously though I wouldn't recommend just going as far as possible and slowly adding onto it. You could injure yourself depending on your fitness level and previous experience.
runnersworld.co.uk has some excellent training programs.
this video may help with method:
have fun.
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Some tips:
1. Jog alone and be prepared to go alone. Not every one can be depended upon to jog regularly with you.
2. Jog with a group 1 time per week or per month, etc. It helps to have a group of jog-buddies.
3. Have good weather clothes, make no excuse if there is hail or snow
4. Start slowly and build up. Use a pacesetter like an iPhone to chart your progress.
5. Have a nice music player. iPOD?
6. Don't give up. It's painful at first but the solace and fitness is worth it (i am often told)
Although I have listed these tips, I never liked jogging but play tennis instead.
__________________ 祸从口出 病从口入 大家自制 小心小人. Be kind, you are not always right, are you?
You could also try the Galloway method which combines walking and running. For example, you start with alternating 5mins walking with 1 min running and repeat for 30mins. Gradually you decrease the walking time and increase the running time and before you know it you are running 30mins. From there, to improve your endurance, increase your longest run each week by no more than 10%. That might seem like not enough if you are only running 5k but better to increase slowly than to increase too quickly and get injured. Then you'll be out of commission until the injury heals and you'll have to start all over again.
There are a lot of 5k races in and around Zurich. Consider signing up for one to use as motivation. http://www.zuerilaufcup.ch/zkb-zuerilaufcup
Have fun!
Basically, even though i was fairly fit I wasnt "Jogging" fit. So i ended up jogging for about 40 seconds and then walking for 40 seconds (Roughly) Then i gradually built up my jogging time and reduced the walking time. I did this naturally, it was without thought. You body just kind of informs you how much you can do.
Getting started with running can be life-changing, so I wish you the best with it!
I used to be 30kg over weight and non-athletic. Committing to my first 5KM race back in the 90s opened the door to first the weight loss, then a newfound active life that eventually included some very long endurance races and ultimately a career as a coach.
I also teach technique workshops, with the next one planned for February 10th. I still have spaces in this one, if you or any others would like to attend.
As for tracks, there are excellent tracks in the Zurich area, including a central one at Sihlhölzli. There are also Finnenbahns (crushed wood or sawdust paths) in some of the forests around. My favorite is near Saalsporthalle (Sihlcity) as it's a rolling course (just over 700m) and has very soft sawdust, so you can run it barefoot. And you can't beat the Wanderweg network, which offers endless possibilities to explore an area on foot.
I wish you well with this journey!
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Thank you very much for your comprehensive answer and weblink.
I would be delighted to join your seminar but I am not in Zurich on the 10th.Please let me know your next dates in case you do not have them on your website.
Some tips:
1. Jog alone and be prepared to go alone. Not every one can be depended upon to jog regularly with you.
2. Jog with a group 1 time per week or per month, etc. It helps to have a group of jog-buddies.
3. Have good weather clothes, make no excuse if there is hail or snow
4. Start slowly and build up. Use a pacesetter like an iPhone to chart your progress.
5. Have a nice music player. iPOD?
6. Don't give up. It's painful at first but the solace and fitness is worth it (i am often told)
Although I have listed these tips, I never liked jogging but play tennis instead.
Tips for Tennis:
1. Wear a headband.
2. Make sure you play on a Tennis Court.
3. Use a tennis racket rather than a squash racket or a cricket bat.
4. Use a tennis ball (the green ones look nice), rather than a rugby ball.
5. Have a banana between sets.
6. If your tennis opponent says "30-Love", he's not initiating sex.
I've never played tennis but prefer jogging.
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I'd be very careful running outside at the moment, unless you have spikes on your shoes. My friend slipped on some ice recently and really hurt herself. No broken bones this time, but it could have easily been worse.
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I'd be very careful running outside at the moment, unless you have spikes on your shoes. My friend slipped on some ice recently and really hurt herself. No broken bones this time, but it could have easily been worse.
I take a set of "running" crampons in my rucksack for long runs.
Also, I never run in the dark when it's icy unless I know the path has been gritted or there's too much snow for ice to be a problem.
Snow's also a problem - I was running in foot-deep snow on Saturday and must have veered off the "invisible" path - I ended up chest deep in snow in what must have been a ditch.
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I would suggest start running indoors on a threadmill especially in this weather.
One thing which is very very important is constant and stable heartrate. Rule of thumb is you should be able to talk while jogging. If you cant, then you are too fast.
and then, as others mentioned, start slowly with short disatnces and gradually build up distance and speed (though not too much speed). It is painful in the beginning, but yes, it will change your life. I stopped smoking 6 years ago, and replaced it with running, and have never looked back. Nowadays, I get really grumpy when I miss a few days without a run.
They say jogging may be quite detrimental to one's knees. Any tips here?
Start within your limits and only increase distance and time very steadily. That way your body will gradually get used to what your doing and will have time to strengthen itself. Too much too soon = injury.
It can be detrimental. If you have probs with knees, best is to run on softer grounds. Threadmill really useful here. With time, and some weights training, you get stronger muscels around the ligaments, then you can start running on harder ground. But best to avoid concrete - it is much harder than tarmac.
Also, including some uphill parts during your runs helps with strengthening your knees.
The trick is to take it easy, build up gradually and listen to your body... and enjoy our run.
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