How to Get Into Jogging With 4 Simple Tips One Step at a Time
Leg lunge: Put yourself into a lunge with one foot forward with the knee at a 90-degree angle, and the other leg stretched behind you. Keep your upper body straight and your hands on your hips as you press downward and move your hips forward. Once fully in position, hold for 30–60 seconds. Switch legs and repeat 10 times per leg. This will help stretch multiple muscles from your glutes through the calf. 3. Learn proper form. If you are inexperienced, you don’t want to simply throw on a pair of shoes and go for a run. This can do serious harm to your body, and you won’t feel great afterward (and you should feel wonderful after a jog!). You can find jogging form videos on YouTube, or you can just ask us for help! 4. Make it a habit. Find a time every day when you can go for a jog, even if it’s short. It should be at the same time every day. Then, stick to it. Get an accountability buddy to make sure you’re sticking to your schedule. Consistency is key! As with any type of new exercise, give your body time to acclimate to jogging. The first two weeks will be challenging, but over time, you’ll be able to jog for longer and at greater distances. And as you jog, pay close attention to your body. Take note of new aches or pains, particularly in your feet, ankles, knees, hips, and back. New pain can signal different things, so it’s important to talk to your physical therapist as soon as you feel a new pain, so we can help you take care of it and get you back out there ASAP!
Jogging can be a refreshing way to get physical activity every day. Some people jog for the enjoyment of it, others jog with intent, such as participating in a 5K! But if you are new to jogging or are thinking about starting, there are a few things to keep in mind for the best possible experience. 1. Get the right shoes. While you don’t need to break the bank buying running shoes, it’s important to use the right shoes. You need shoes that support you as you go through the jogging motions. The right shoes will save your joints and muscles from undue strain, and you’ll get much more out of this great activity. If you aren’t sure what shoes are right for you, consult with shoe experts at shoe or sporting goods stores. Don’t be afraid to try on several pairs of running shoes to find the right pair. 2. Learn the right stretches. Stretching before and after a jog is crucial. Just as you should warm up for any physical activity, stretching before a jog helps you avoid muscle aches and injury. Here are two great stretches:
Quad stretch: Stand up straight and lift your left leg behind you. Keep your knees close together. Hold your foot with your left hand. Slowly pull your foot toward your buttocks. You should feel your quad muscles stretching. Hold this position for 30 seconds. Release and switch legs. Repeat at least 10 times per leg.
t T h a t
t o t h e R o o You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts. Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the same direction, or even just running too much can contribute to IT band issues.
Rehab Stretches focused on the glutes and hamstrings can help to ease tightness and
improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples on our YouTube (youtube.com/channel/ UC8ICfA7_51baY7RYUOkDYkQ) or click the YouTube link on our website. There you will find videos related to glute exercises and more! Relax Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running-related issues, can also provide you with exercises to strengthen the area.
The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks.
Rest Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This doesn’t mean you have to be on the couch watching Netflix for two weeks.
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