[jothefanbeing]

Once-a-week jogging?

Hi all! I am interested in the idea of adding some jogging to my routine. But all the programs or challenges are running, and really intense and everyday. I don't have access to a gym where there's a track and no car to get easily to a trail. There is a nice long paved trail downtown, and I was thinking once a week on Saturdays could be a fun and doable addition.

I've been doing programs here on Darebee for nearly 4 months, but that's the entire extent of my exercise history and this is a new form of exercise to me. Plus I have an old leg injury (don't drink and drive - you may hit teenagers bicycling home from work, leaving them with lifelong injuries) that can act up at times, which is why I want to go for jogging not running.

What is a realistic goal/expectation? Should I measure in minutes or miles? I see there's a runner's warmup, and I'm assuming that'll work just as well for jogging. Any advice appreciated, thank you!

 

[Laura Rainbow Dragon]

I recommend you follow a C25K type of regimen. DAREBEE has an 8-week one. I think it's fine to jog only one day per week since you are doing other things on the other days. Your jogging won't progress as quickly. But if your goal for adding jogging is to add fun and variety to your overall cross-training program that won't matter. Running/jogging requires primarily good cardiovascular health, and lower body strength, and your water aerobics work trains these things too. So you have a good conditioning base already.

Your warm-up for jogging is a brisk walk. (If you wanted to progress to running flat out, I'd recommend a few additional things. But if you want to stick strictly with jogging, walking is the only warm-up you need.)

The training regimen is timed intervals, alternating jogging and walking segments. See 8 Weeks to 5K for some good targets to aim for re: length and number of each interval. Since you'll only be jogging one day per week (as opposed to the 4 days per week of the program) you may find you need to progress more slowly. Start with the 8W25K recommendation and feel it out from there.

If you don't want the hassle of timed intervals and would prefer your jogging sessions to be less formal, you can also alternate jogging and walking segments based on trail markers. For this, you start out walking and pick some marker up ahead where you're going to transition to jogging. e.g.: "I'll start jogging when I hit that park bench." Then, when you reach the bench, you start jogging. Then you select a new marker. e.g.: "I'll jog until I reach that tall oak tree." Then, when you pass the tree, switch back to walking. Rinse and repeat until you have completed your total desired time for the training session.

Which ever method you use for determining your intervals, keep your total sessions short to begin with. You already have a good training base from your other activities. But running/jogging puts strain on your joints, ligaments, muscles, etc. in different ways. Pushing too hard in the beginning risks injury. You don't want to do that. (You can always extend a jogging session by tacking on extra walking time at the end, if you like. So long as you don't currently have a lower body injury, it's pretty safe to walk for as long as you want.)

 

[Set Monje]

Jogging would count as Cardio in a training plan, so Tempest could be a good start.
It already has cardio for Saturday, so you wouldn't have to toy with the days and you can still do the cardio & HIIT workouts the other days.
Just don't be like me and have a strength leg day the day before or the day after; I keep doing that to myself and I always berate myself half way through every time (I'll be berating myself in about 4 hours from now).

 

[jothefanbeing]

Thanks to you both! I took a look at the 8 Weeks program, I'll use that to guide how long I go for. Yeah, my goal is primarily to add variety & fun, & a reason to spend some more time outside! It really is a lovely walking path. & as for adding extra walking time on the end to extend the session - I have to walk home afterwards, which is about 25-30 minutes lol. It's why I'm doing it on Saturdays, when I'm already downtown for the farmer's market. Technically I walk past it on my way home from work, but I do not want to jog right after work, not to mention in my work clothes lol. Slacks & button ups are not meant for that XD