Take things slow. Work your way up to serious exercise. Doing otherwise can just result in injury! Don't go crazy with the exercise routine. Don't let it become an obsession. This isn't healthy. There is such a thing as too skinny and working out too much can leave you injured. You also shouldn't push yourself too hard in a given workout. Some pushing is good. Getting yourself sent to the hospital is not. Look for signs from your body that enough is enough. You do not want to jog on a full stomach: this can make you weak or even sick! Have a small meal before jogging: something which will give you energy and won't weigh you down. A banana and a couple of sticks of jerky are a good option, as both will help your body fill up on the nutrients lost through exercise. Don't forget to hydrate yourself too! Don't stretch. At least, not before you start moving around. This actually increases your chances of hurting yourself! Do dynamic stretches if you stretch at all before jogging. Warm up by walking briskly for a few minutes before jogging and then jogging slowly for a few minutes. After this, you can jog as normal. Keep your muscles loose and your movements natural. Being tense or pushing yourself too hard can result in injury. Keep your shoulders down and loose. Your torso should be straight and upright and your hips should be facing forward: in other words, your body should be in a natural position. Don't forget to breathe! Breathe deeply and evenly. If you get lightheaded, stop! Give your self some rest and air. If you find you have trouble breathing, consult with a doctor. You may have asthma. Bring a water bottle with you or drink a lot before and after jogging. Drink normal water and eat foods which provide potassium and sugar and salt (electrolytes) or drink something with electrolytes added in. Your body loses these vital nutrients when it sweats, so replacing them is important. If you don't, you'll probably end up feeling sick. Avoid hitting the ground heel first. This is bad for your knees. Instead, try to hit the ground with the flat of your foot or, ideally, on the front/balls of your feet. Bend your arms at a 90° angle. Keep your head straight. Don't look down any more than you have to. You should generally be looking several feet in front of you at least. Cool down to avoid injury. This step should not be skipped! Jog slowly and then walk for a few minutes before stopping. Finish your cool down with some stretching. Stretches that focus on the calves are the best for joggers.
لا تحاول أن تكون بطلًا خارقًا. التزم بعادات تناول الطعام الصحية. احرص على الإحماء. استرخ ولا تشد أعصابك. تنفّس. حافظ على ترطيب جسدك. تحرك بشكل صحيح. توقف بصورة تدريجية.