How can I start jogging?

Question

I'm not in very good shape with asthma, flat feet and knee problems. I want to start jogging then eventually move on to running but am finding it incredibly difficult. Does anyone have any tips as to a way to ease into it / know a good training program.

my knee pain is connected to my flat feet.
I'm not overweight (anymore).

Answer 1

If you have knee problems, then jogging (especially if you're carrying a lot of weight) is only going to make them worse.

First of all, get a proper diagnosis on what the knee problem is and what you can do to solve it.

Next, do some other form of cardiovascular exercise which has less impact on your joints; cycling, walkin, swimming etc. Swimming will also help your breathing if you're asthmatic.

Next incorporate some core strength and some balance work into your exercise regime - join a gym and/or get a good personal trainer to help you here. If you're still not sure, see a physiotherapist.

Increase the ammount of walking you do, with your own limits to build strength and stability back into your joints, increase your cardiovascular fitness, increase the strength and endurance of your leg muscles and prepare yourself for running. Running is just an exhaggerated form of walking - but one that places 10 times the ammount of pressure through your spine and joints as walking does!

Assuming everything has gone well to this point, start doing some fartlek (interval) training sessions. This means walking a bit, running a bit. You can make it very technical with the timings, but that's all you really need to know. Run as much as you can, walk when you need the rest.

Stretch!!! Streching muscles is the most forgotten part of any exercise regime, but muscles that are continually worked start to shorten. This puts extra pressure on joints and your posture. It's a viscious cycle - poor joint strength, flexibility and posture leads to incorrect movement, leads to poor joint strength, posture and flexibility. Eventually you get injured.

It sounds like a long haul - and depending on the severity of your various conditions - it might be. But there is no quick fix, and a long fix is better than a long term problem.

Good luck!

Answer 2

Given the problems that you describe with your feet and your knees (in particular), you would be better off using a cross trainer. Jogging is notorious for the damage it does to the knees and the bones of the feet (in those who have flat feet, for example or a rolling gait) and if you are going into it with joint problems, you are almost certain to come a cropper.

A cross trainer is a great, low impact way to work your lower body. It works every muscle in your legs as well as your glutes (your butt!). The added benefit is if you get a cross trainer with the push-pull action, you get a good all over workout (particularly of the arms, back and stomach muscles).

You can get a cross trainer for reasonable money or join a gym to use one. (I routinely use one for 45 minutes, 4-5 times a week). Believe me, I have seen plenty of permanent sports related injuries that have happened to people who ignored the risks and went ahead with a method of exercise that has not been suitable for them.

Do think carefully before taking up jogging because once the damage is done, it is very difficult to repair.

Answer 3

Try walking first then gradually walk faster until your able to begin a slow jog. Don't push yourself to do long didtances at first. Try jogging to the end of your road and back, then the next day a little further and so on.
Make sure you have a really good quality pair of trainers if you have flat feet. They will ensure no pains and it's better for you knee joints too.
Enjoy!!

Answer 4

if you have knee problems and you want to exercise i would recommend using a bicycle it puts a lot less stress on the knees i have bad knees myself and i can cycle 20 miles in an hour or so but ask me to jog and i wouldnt make it 20 feet and have to take a taxi home. if you have bad knees then the last thing you want to do is jog it will only make them worse use a bicycle for short distances and on flat ground to start with and build yourself up to longer distances

Answer 5

Jog on grass in good joggers, you'll need to work your way up to tackling any kind of distance...

Jog as far as you can three times (walking in between for about 50mtrs) then gradually reduce breaks in run till you're not stopping. Make sure you "walk down" at the end of every jog and stretch well before and after. I normally stop jogging at the end of my street and just walk home.

Good luck, jogging is one of life's underated pleasures!

P.S. if you've got big boobs then wear a good sports bra!

Answer 6

Get some real comfortable and supportive shoes and just start by taking walks. Then during those walks, try jogging little sections eventually jogging longer sections. Good luck!!

Answer 7

Start with 1 or 1,5 miles per day . Jog in a park or somewhere quiet and without traffic.

Answer 8

I am not perfect at jogging. coz' I love walking. In my thinking you start walking first say 30 mins to an hour for few days then jogg for about a min to 2 mins to 3mins then walk then jogg then walk like that for few days .

You will see a difference

GOOD LUCK :)

Answer 9

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Answer 10

i would start by jogging on the spot first and gradually increasing how long you do that for. when you feel confident go outside and give it a go round your local park