This is for people who may have failed at making the transition from walking to jogging previously. If jogging has always been difficult for you, it’s not necessarily that it must be that way. You may be simply out of shape.
When you are out of shape, you can hear your breathing even at a painfully slow pace. The problem isn’t in your lungs, it’s in your leg muscles. They can’t supply enough energy for jogging with oxygen. As a result, your heart rate rises, you can hear your breathing and the exertion becomes uncomfortable.
A lot of women have husbands that tell them they should hear their breathing, and jogging should be uncomfortable. Usually, that’s the way they learned to run, therefore, that’s the way you should learn to run. If you are normal, however, you are not into pain. Painful exercise is a burdensome exercise. And your husband’s advice notwithstanding, you are not going to continue doing it if you are not enjoying it.
Your first goal should be to create a regimen you’ll want to continue. That means being able to enjoy the activity, or at least be satisfied with it. Mostly that means going slowly enough so that the activity feels comfortable. This may be difficult to accept at first, but if jogging is uncomfortable for you, maybe you should stick with walking. A brisk walk is a great exercise, even if it isn’t painful.
The good news is that your capacity for walking can grow quickly. Even novice walkers can prepare for a marathon in a few months. As you get in shape, you’ll be able to walk at a faster pace for a longer time. When you can walk for an hour or two without feeling greatly fatigued, or without needing a nap because you feel weary or exhausted afterward, you know you are in shape to take the next step towards being able to jog.
Most novice joggers try to jog at a running pace. This is a major mistake because slow jogging is already a level above walking. If you try to fast-jog or run, you take your effort up two levels, which is usually more than your body can handle initially.
How to transition from Walking to Jogging
You need to control your pace so you can make the initial transition from walking to jogging. Find yourself a partner who is at your level of ability. The two of you will trade off walking and jogging until you learn how to do it without hearing your breathing. Here’s how:
Whenever you are jogging, jog at your partner’s walking pace. Make sure that your partner walks while you jog. A walk is the same walking pace you have been using to get in shape. Not a sprint-walk, but a recovery walk. Here recovery means that your heart rate and breathing return to your usual walking rate. Meanwhile, if you are jogging, pay attention to your breathing. If you can carry on a conversation without hearing more than a “huff” between sentences, you are jogging at the right beginner level.
When you jog so fast that your partner can hear your breathing, your body is producing energy without oxygen. This sort of jogging is inefficient and uncomfortable. When you are out of shape for jogging, you don’t have to jog fast before you can hear your breathing. This problem of having a small capacity is made worse when you jog fast early in the workout before you have had a chance to warm up.
Therefore, if you want to make your jogging easier, you should go very slowly for the first ten minutes. It will seem like you are holding yourself way back but keep this in mind: even at your slowest jogging pace, you will have doubled your resting heart rate, which is a significant increase in your metabolic rate.
If you want to make your jogging easier, you should also consider losing weight. It takes a lot of effort to carry extra weight around. So, you don’t have to become more aerobically fit to make your jogging easier. Just lose weight and you’ll make it easier.
Nutritional Tips to help lose weight and therefore make jogging easier
Obesity is one of the major health problems in our culture. Obese people are at great risk for diabetes, heart disease, and cancer. Most obese people simply eat too much. But many also eat incorrectly. If you are tired of being over-fat you should consider, a major restructuring of your daily meal regimen.
You must commit yourself to eat three moderate meals a day starting with a nutritious breakfast, a low-fat lunch and dinner, and no in-between-meal snacking (except for a nutritious snack between lunch and dinner). The trick is to never allow yourself to become hungry or starved because you missed a meal. And always leave a meal feeling satisfied, not full or stuffed.
If you are not obese, you probably don’t have to make radical changes in your eating pattern. Just be on the look-out for ways to substitute foods you are presently eating for foods that will give you better energy and less fat. For instance, if you are eating large amounts of ice cream, meat, cheese, peanut butter, fast foods, restaurant cooking, fried or fatty foods, sweets, booze, coffee, and soda pop, then you’ve got plenty to begin substituting.
The question is what will you put in the place of the foods you want to cut back on? Breakfast is a good place to think creatively. What can you have in place of the typical breakfast of coffee and eggs, or milk and dried cereal? Think of it this way: You owe it to yourself to have one orange per day. That’s 365 per year! Oranges have Vitamin C. If you don’t get enough of it, your teeth fall out. There are lots of vitamin C sources, but an orange will give you your daily requirement in one tasty package.
Try squeezing an orange into a bowl. Then chop a banana and half of a ripe pear into the bowl with papaya, and a garnish of granola, nuts, and raisins. Notice how your body craves fruit for breakfast. It’s different from eating sweets. Your body wants fruit; it doesn’t want sweets. Fruit takes a while to digest, so it provides good energy through the morning. Breakfast is the most important meal of the day. A good breakfast will raise your blood sugar level and keep it up naturally, without coffee, through most of the morning. If your energy begins to flag, have another banana.
Avoid the syndrome of eating little or nothing in the morning, feeling starved at noon, rapidly eating a large and fatty lunch, and feeling lethargic in the afternoon. The quick-fix coke or donut creates a surge of energy, but it runs out quickly leaving you feeling tired because your body has over-compensated to even out your blood sugar level. If you don’t have a nutritious afternoon snack, by evening, you are starved again. If you overeat in the evening–or any time when your energy demands are low–excess calories will be turned to fat. Remember, your body interprets the time between large, infrequent meals as a period of “starvation.” As a hedge against starvation, it slows down your metabolism and turns a greater proportion of your food to fat.
Being thin means eating before you are hungry or starved and stopping before you are full or stuffed. This middle area is “being satisfied.” If you can discipline yourself to feel satisfied after meals, you will lose weight if you need to, or maintain an ideal weight if you are there already.
Your body responds best to small and regularly spaced meals that give you just enough calories for the next few hours. The human body evolved on such “grazing” diets. So, if you want to be healthy and slender, eat as the prehistoric people did.