So, you’re thinking about jogging? That’s awesome! But if it’s been a while since you last laced up your sneakers, don’t stress—we’ve got you. Here are five friendly, no-pressure tips to ease you into it and (most importantly) keep you going!
- Start Slow—Like, Really Slow
Ditch the idea of sprinting or worrying about pace—your only goal right now is to move. The secret? The “walk-jog-walk” method. It’s like sneaking exercise past your body before it even realizes what’s happening! Start super simple: jog for 15 seconds, then walk for 15. Easy, right? Keep repeating that, and over time, stretch it out—aim for 3 minutes of jogging, then 4. Before you know it, you’ll be running longer without even thinking about it!
- Pick a Killer Playlist (or Podcast!)
Music makes everything better—especially jogging! A killer playlist can turn a sluggish run into an energy boost. Try tracks like “Paint the Town Red” – Doja Cat, “Strangers” – Kenya Grace, or “Espresso” – Sabrina Carpenter for a steady, feel-good pace. Need a push? Blast “Titanium (David Guetta Remix)” – Sia or “Boy’s a Liar Pt. 2” – PinkPantheress & Ice Spice for that extra motivation. Not a music person? Grab a binge-worthy podcast, and suddenly, you’re jogging just to hear what happens next!
- Get Comfy Shoes
This isn’t the time to dust off those 5-year-old sneakers hiding in your closet—your feet deserve better! The right running shoes can save you from sore feet, shin splints, and a whole lot of regret. For outdoor runs, look for shoes with good cushioning and grip to handle pavement or trails. For indoor treadmill jogging, go for lightweight shoes with good flexibility. Bottom line? Invest in a pair that supports your stride, and your feet will thank you!
- Set Tiny Goals and built consistency
Don’t start with, “I’m gonna run 5K every morning!” Start with, “I’ll jog for 30 seconds without stopping,” or “I’ll make it to that tree.” Small wins lead to big confidence boosts. And that’s how you keep going! Consistency is everything when it comes to running—but that doesn’t mean you need to be out there every single day. The trick? Set a schedule that actually fits your life. Whether it’s three short jogs a week or a quick run every other morning, pick a routine you can stick with. Treat it like any other important plan—put it in your calendar, set reminders, and show up for yourself.
- Be Nice to Yourself (Seriously, No Guilt!)
Some days, you won’t feel like jogging. That’s okay. Just keep showing up when you can, and celebrateevery step forward—literally! Jogging is about feeling good, not punishing yourself.
So, go at your own pace, have fun with it, and before you know it, jogging will feel like less of a chore and more like an awesome you time activity. You got this!
