Brisk Walk First
Before you start jogging, you will want to ensure you build a strong cardiovascular base. Making a strong base will help ease you into jogging without it feeling too uncomfortable.
Your solution? Brisk walk. When you can walk briskly for at least 30 minutes at a time, then you know you are ready to begin jogging.
Alternate Jogging With Walking
As you start jogging, you will want to alternate jogging with walking. Do not think you need to jog for 10 minutes out of the gates when you first start. You do not need to do this.
Try jogging for just 30 seconds and then walk for 2 minutes. Repeat this ten times. That will give you five straight minutes of jogging total. Then once you are comfortable with that, start jogging for one minute straight and walking for two. Do this ten times.
From there, start decreasing the rest time. Jog for a minute and then rest for one minute. After that is comfortable, jog for one minute and rest for 30 seconds. Once you can do this ten times or more, you are ready to start jogging straight.
Take Three Days Off Each Week – Minimum.
As you begin doing longer jogging intervals, you want to make sure you are putting enough rest in the equation as well. Enough rest means taking at least three days off each week. Ideally, in the beginning, you will want to have one day off after each day you jog. Taking a day off will give your joints a chance to heal and all your tendons and ligaments a chance to recover without being overworked.
Stretch and relax on those days. Consider some cross training like weight lifting.
Start Slow With Steady Jogging
Now, slowly start your jogging. You should be able to jog 10 minutes straight at this point, so focus on increasing your total time from here. Add a minute every session you do until you reach the 20-minute mark. Then take a few extra days off. From there, keep doing the same. Add another minute. Once you are at 30 minutes, take a full week off. If you want to go on increasing your jogging intervals, do so, but make sure you are balancing your rest time with your work time.
Keep in mind once you get to the point of doing 30 to 60 minutes of running straight, you will now be ready to look into going on a formal running plan if that is what you wish to do.