Preparation for jogging

Lexus1976

Hi there,

I've just given up smoking. As a result I would like to go jogging but i'm not fit. I drive everywhere and never exercise. When I come home in the evenings I sit on the sofa watching TV for the rest of the night.

Does anybody have any recommendations in relation to websites I could take a look at or any advice on warms up I should be doing.
There is no way I will be able to start jogging straight away but will probably start off walking.

All advice appreciated.

Thanks

rusalka

I was like you. I'm off the fags a few years now, but I was a complete couch potato, and getting dangerously unfit.

I'd start getting at least 30 mins a day of walking in to start if I were you. I used to walk as fast as I could starting off - until I was almost (but not quite) out of breath, and I could feel my heart rate increase, and work up a bit of a sweat.

After a couple of weeks, once you feel ready, I totally recommend this plan:
http://www.coolrunning.com/engine/2/2_3/181.shtml

I'm still a total novice at this fitness thing, but I'm a long time lurker here - there's many more threads here where there's been some really fantastic advice given by the resident experts, so seek some out!

I feel soooo much fitter and better, and my self-image and esteem issues have drastically improved too. You'll feel fantastic with your new-found fitness soon too! Best of luck!

sickpuppy

Hi lex i may recommend coolrunning.com.I STARTED APROGRAMME ON IT 3MONTHS AGO AND AM NOW JOGGING 40MINS UN INTERUPTED.
The programme i did was the couch to 5k plan.It was very tough at the start but stick with it and withing 3 weeks u willsee vast improvements in your ability to keep going.Its acombo of walking and jogging at first but give ita try best of luck.

K!LL!@N

I'd highly recommend that couch to 5k plan.
I did it myself.

I had a couple of injuries along the way and restarted the program a couple of times but after a few months I ran a 5k charity race non-stop which was my goal.

Good luck!

Killian

rovers_runner

Good man lexus, the toughest think is to apply the changes in your lifestyle.

I was in your position, minus the cigarettes but drank too much in Feb, got pissed off at myself and my increasing weight and decreasing stamina for even simple things like golf.

Start with even 3/4K walk and throw in a few jogs of 500m or so in there.
After 2/3 weeks you'll find that increasing to 5K with some walking and stints of up to 800m jogging.

Keep the jogging slow, at a rate where you are barely running, seems strange at first but your heart will get used to it and your speed will increase over time with the same effort.

davyjose

Try to jog a bit - even for a minute in every five. Walking alone won't get you to the fitness levels required to jog (I presume this is a long term goal) - it'll burn a certain amount of calories, but will do little for fitness. It's not supposed to be easy, so push yourself - even just a little.