99% of the time when someone decides it’s time to get in shape and drop a few pounds the first thing people do is start jogging.
I get it.
It is easy to get into.
All you need is a pair of shoes, some short-shorts, and good old-fashioned determination.
At least that’s all you think you need.
While you will drop some weight in the beginning, because you began an exercise program and most likely reduced your calorie intake to accommodate, chances are you don’t have the right base to withstand the pounding of jogging for multiple years in a row.
When you jog, your body will absorb a force that ranges anywhere from 6 to 12xs your body weight depending upon speed and incline. For a 150lb person that is 900 to 1,800lbs of force per foot strike.
Then, consider there are roughly 2,000-foot strikes per mile and you are going to run three of them three times a week and the physics just aren’t in your favor.
Inevitably you will most likely begin to feel some sort of joint pain from your exercise regimen and be forced to cut down on your mileage if not eliminate it completely and this will result in you slowly going back to where you began.
What I propose you to, do instead, is get in shape to jog instead of jogging to get in shape.
Begin a structured resistance training program with a focus on your core, flexibility, and single-leg strength.
When you can do the exercise below, I would say you’re cleared to jog your heart out (I still wouldn’t jog myself, but if you wanted to, I would deem it a safe activity for you).
If watching that exercise demonstration makes your knees want to explode but you still want to get into jogging, then here is a simple program to help get you there:
WARMUP
*Foam Roll Quadriceps – 2 to 3 minutes
Then perform 2 to 3 rounds of:
*Dead Bugs – 5/side
*Glute Bridge – 10
*Frog Pumps – 10
*Lateral Band Walks – 10/side
Then perform:
A1) Barbell Bridge – 3 x 8 to 12 (focus on going heavier or doing more reps each week)
A2) Lateral Band Walks – 3 X 10/side
B1) Yoga Pushups – 3 X 10
B2) Side Plank – 3 x 8 Breathes/Side
C1) Alternating Lateral Lunge w/ Goblet Hold – 3 x 8/side
C2) Alternating Reverse Lunge – 3 X 10/side
You could do this work out two or three times a week and test at the end of each month for whether or not you can do the jumping lunge. When you can then feel free to lace up your favorite pair of shoes and hit the old dusty trail.
Nate
P.S. However you’re ready, here are 3 ways I can help you get happier and healthier:
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