No matter what exercise program you choose, the two most important things are that you stick to the plan and it’s one that you can safely do. Jogging or running carries some risks just like most exercise plans do especially if you are currently inactive. The first thing you may want to do is check with your doctor to make sure that you are physically capable of handling a jogging routine. Once you get a clean bill of health or if you are fairly certain you can go ahead and jog, then we suggest you follow some of the following tidbits of safety advice:

• Jog with a friend. It’s easier if you have someone to exercise with. You’ll be more likely to stick to the program, and you can gauge if you’re going to fast. If you can’t chat with your pal, you’re going way too fast for you.
• Build up time and distance gradually. No one goes out and jogs (or runs) a marathon their very first day. That would really put a lot of pressure on the body. Start out jogging for five or ten minutes and/or a quarter of a mile at a time. Once you master that, you can move on and up. Experts suggest that you don’t increase your weekly mileage by more than 10% or you’ll run the risk of hurting yourself so try and use that as a guideline.
• Enjoy the journey. This will keep you motivated. What does that mean? Stick to a course you like, one that’s got nice vegetation (pretty trees or flowers, etc.), or perhaps bring some tunes with you. Do what you’ve got to do to make things easier for yourself.
• Get proper clothing and footwear. Your skin needs to breathe and your feet must be properly supported. Bright colors will help motorists spot you on the roadway, decreasing your likelihood of being run over. As for footwear, as a beginner, you should probably go to a store that’s staffed with knowledgeable salespeople who can help fit you for the gear that will help keep your feet comfortable and supported.
• Include a warm up and cool down in your routine. This will help your body prepare for exercise and finish up when you’re done. Without warming up or cooling down, you increase your risk for injuries and decrease your enjoyment of the entire process. Combined, the process takes a total of ten minutes. Plan it into your total exercise time. It counts!
• Pick asphalt over cement. A lot of beginners think that cement will support them better, but the truth is that cement is less forgiving material than asphalt. If you regularly opt to run on cement sidewalks, your feet or lower legs will hurt more, especially as you start to increase your mileage. Try to find areas where running on asphalt roads won’t pose a problem and run at times of the day where there’s light traffic such as early in the morning or later in the evening. Remember – when you run on the road: JOG ON THE LEFT, FACE TRAFFIC AND STAY ON OR NEAR THE SHOULDER OF THE ROAD!
• Listen to your body. Pay attention to your muscles. Don’t push yourself further than you can go. It makes no sense to strain your muscles and tendons. Pay attention to how your body responds to different temperatures, weather and road conditions. Also notice if your body handles the extra distance well. Will you need to make adjustments in order to get through certain humps along the way?
• Bring along water. Keeping yourself hydrated is very important. Of course, you should sip, not chug your water. Taking too much water at once can cause you to vomit. (Yuck!)