The Painless Jogging Program

Assuming you are a reasonably healthy individual who has had a recent medical examination revealing no contraindications to exercise, the following schedule will assist you in getting started on a jogging program.

1. Exercise three times per week with at least one day of rest between workouts.

2. Start and conclude every workout with warm-up exercises.

3. Start slowly, gradually developing your level of fitness.

Jogging Schedule

Week #1 - Walk one mile on each of your three exercise days.

Week #2 - Walk one mile on each of your three exercise days.

NOTE: Start slowly, gradually increasing your walking pace with each workout session. If a given workout causes muscle stiffness and/or soreness, slow down; pain is not necessary for fitness development. Do not give in to the urge to break into a jog. Gradual development is the best way to refreshing exercise.

Week #3 - Walk/Jog one mile on each of your three exercise days.

Week #4 - Walk/Jog one mile on each of your three exercise days.

NOTE: Alternate walking with jogging over your one mile course. Start by walking approximately 150 yards, then jog for approximately 100 yards. (Did you know that fire hydrants are 175 yards apart?) If you experience muscle stiffness and/or soreness, cut back on your jogging distance. If you feel good, gradually increase your jogging distance toward the end of this two-week period.

Week #5 - Walk/Jog one mile on each of your three exercise days. Your total distance each day should not exceed one mile.

Week #6 - Walk/Jog one mile on each of your three exercise days. Your total distance each day should not exceed one mile.

Week #7 - If you have not tried by now, attempt a continuous one-mile jog! If successful, without resulting muscle stiffness and/or soreness, repeat the one-mile jog each of these three exercise days.

Subsequent Exercise Days - Once you have successfully jogged one complete mile on each of three exercise days, you are ready to increase your total daily exercise distance. Go back to your walk/jog routine and increase your distance to 1.5 miles. Again, gradually increase your jogging distance while you decrease your walking distance. Increase your total distance to 2 miles when you have jogged the total 1.5 mile distance on three successive exercise days. You will want to gradually increase your jogging time to 30 minutes, what ever that distance might be.

Warning: Consult with your physician prior to starting this program. Slow down if you experience any muscular trauma or excessive fatigue.