Jogging: the easiest way to start running and lose weight

What is jogging?

Do you start the course wanting to get fit and lose weight? Well, one of the best exercises you can do is jogging. Unlike running, it's about combining fast walking with running, which makes it more affordable but just as effective.

Caution. The most important thing to start with is knowing your feet. “The feet often have subtle differences from each other. Any small failure to support can end in an injury, such as the dreaded tendonitis. Even in the knees, or cause back pain ”, explains Víctor Alfaro, podiatrist and director of Podoactiva.

How to choose the most suitable shoes

When running, each foot supports an impact equivalent to four times your weight. Before a sports shoe, do a tread study and see which shoe is best for you. You may have heard about "pronator" and "supinator". The first thing is that the foot rests slightly inwards. The second, just the opposite: the ankle bends outwards.

Some shoes correct these flaws, but it is better to regulate them with a personalized insole made by your podiatrist and choose a shoe for neutral tread.
Also, look for a sports shoe with good cushioning, appropriate to your weight, and a larger number than your usual footwear, because the foot expands when jogging and you do not want to end up with chafing.
Expert Tip: When you're done jogging, remove the template and let it air dry to avoid odors.

Before jogging, warm up

It is not recommended to stretch statically, this work should be dynamic, for example, tracing slow circular movements with the ankle, knee and then with the hip. Then, stride forward with your back straight, as if you want to touch the ground with your knee but without actually doing so. Alternate one leg with the other.
And finally, start walking and increase the pace little by little.

By doing so, he already adopts the proper posture for jogging, with the spine aligned, head on the neck, without moving it forward, straight gaze, and contracted abs and glutes. The arms are at a right angle and move back and forth.

First walk then run

Your heart takes some getting used to.

“It starts with a 'caco': alternate a couple of minutes walking (ca) and one, running smoothly (co). When you feel comfortable, increase your jogging time and reduce your walking time. In a few weeks you will jog for half an hour without suffocating ”, Ángeles Martín, fitness manager at VivaGym, encourages us.

Adopt the correct technique

Good technique helps not to overload the knees and back. To do this, when making the stride, you must first support the heel on the ground, then the sole and finally the toes. Bring your legs parallel and rhythm the movement with your arms. Furthermore, these “should never cross in front of the chest when stroking”, explains Rubén Gadea, coach and director of Sanus Vitae. Your steps should not be very long and, to gain speed, what you should do is shorten them.

Top idea: "Strengthening the legs also helps us jog with less effort," recommends athlete Javier Guerra. Squats, steps or jump rope, among others, will help you achieve it.

To finish … cool and stretch

The last five minutes slow down little by little to cool down. Next, stretch calves, quads, glutes, and adductors.

Stretching will help you avoid pain and prevent possible injury later.

How to measure your progress

You will know that you improve if every day it costs you less to jog and you are able to breathe without gasping. Or when you increase the distance and finish the training without exerting yourself.

If you have an activity bracelet with a heart rate monitor, see if your resting heart rate is getting lower and lower. It means that your heart needs to beat less to pump the same amount of blood, and that is why you tire less and less.

Here are tips and tricks to end up running like a pro. And if you've never run, a simple training guideline to encourage you to try.

Step by step until you do your best race

Follow these simple tips and you will end up racing like a pro.

Clothes. Dress in layers, to uncover as your body temperature rises. The thermal sensation can be up to 10º higher than the real one.
Hydrate yourself For muscle elasticity, in addition to warming up, you should drink water before you start jogging and as soon as you finish.
Music. Prepare a playlist with songs to help you set the pace for your training. Slower when you walk, more rhythmic when jogging and faster if you are going to run as you advance in your workouts.
Activity bracelet. In addition to controlling your heart rate, it helps you keep track of your workouts and motivates you to continue.

Go ahead and run your first 5 km

If you have never run before you start jogging, you should walk lightly. Here's a downloadable training guideline so you can get to a 5K run in 6 weeks.