How To Work Up To Jogging

Working up to jogging can be a great way to improve your fitness and overall health. As someone who used to struggle with running, I understand the challenges that come with starting a jogging routine. However, with a gradual and consistent approach, you can overcome these challenges and enjoy the benefits of jogging. In this article, I will share my personal experience and provide detailed tips on how to work up to jogging.

Start with Walking

Before diving into jogging, it’s essential to build a foundation of cardiovascular fitness. Walking is an excellent low-impact exercise that can help prepare your body for more intense activities. Begin by walking at a comfortable pace for about 20 to 30 minutes, three to four times a week. Focus on maintaining good posture and engaging your core muscles.

Once you feel comfortable walking at a brisk pace for extended periods, you can gradually increase the intensity. Incorporate intervals of power walking, where you increase your pace for short bursts, followed by a slower recovery pace. This will help improve your endurance and get your body ready for jogging.

Interval Training

Interval training is a highly effective method for building up your jogging endurance. Start by alternating between walking and jogging. For example, begin with a five-minute warm-up walk, followed by 30 seconds of jogging. Repeat this pattern for about 20 minutes, gradually increasing the jogging intervals as you progress.

Remember to listen to your body and adjust the intensity and duration of your jogging intervals as needed. It’s okay to start with shorter intervals and gradually increase them over time. Consistency is key, so aim to incorporate interval training into your routine two to three times a week.

Proper Form and Technique

Developing proper running form is crucial to prevent injuries and optimize your performance. Pay attention to the following aspects:

  • Posture: Keep your head up, shoulders relaxed, and core engaged. Avoid slouching or leaning forward too much.
  • Arm Position: Swing your arms in a relaxed and controlled manner. Your arms should move front to back, not across your body.
  • Footstrike: Aim for a midfoot strike, where your foot lands under your body. Avoid striking with your heels or toes, as it can put unnecessary stress on your joints.
  • Cadence: Strive for a quick and light cadence, aiming for around 180 steps per minute. This helps reduce the impact on your joints and improves efficiency.

Gradual Progression

As you continue to work up to jogging, remember to progress gradually. Avoid the temptation to push yourself too hard or too fast, as it can lead to burnout or injuries. Increase your jogging time or distance by no more than 10% each week. This allows your body to adapt and helps prevent overuse injuries.

Stay Motivated

Starting a jogging routine can be challenging, but staying motivated is key to long-term success. Here are a few tips to help you stay on track:

  • Set Realistic Goals: Start with small and achievable goals, such as jogging for five minutes without stopping. As you reach these goals, gradually increase the difficulty.
  • Find a Running Buddy: Jogging with a friend or joining a running group can provide accountability and make the experience more enjoyable.
  • Track Your Progress: Use a running app or a fitness tracker to monitor your distance, pace, and improvements over time. Celebrate your milestones along the way.
  • Mix Up Your Routes: Exploring different routes and scenic locations can keep your jogging routine fresh and exciting.


Working up to jogging requires patience, consistency, and a gradual approach. By starting with walking, incorporating interval training, focusing on proper form, progressing gradually, and staying motivated, you can successfully make jogging a part of your fitness routine. Embrace the process, listen to your body, and enjoy the many physical and mental benefits that come with jogging.