You need to be able to walk before you can jog. If you can't walk for at least 30 minutes, don't bother trying to jog. Get your walking stamina up first.
Don't worry if your first jogging sessions are only 10 to 15 minutes long and are mostly walking. What's important is that you build on the jogging endurance you already have. If you never jog, then you have little or no jogging endurance, so any jogging (even if its only a few seconds) is an improvement.
1.Warm Up Those Muscles
Walk for at least 2 to 5 minutes (5 minutes is best). This is like the switch that tells your body, "We're going to exercise now." This will help your body start supplying extra blood to those muscles, tendons, ligaments, bones, arteries, veins, and capillaries involved with jogging. This is very important because it will help you prevent injuries.
2.Try a Slow Jog Using Good Jogging Postures and Movements
Pick up the pace and start jogging. It may feel awkward at first, but it will eventually feel more natural. There are entire books about the proper jogging technique, but really you just need to move in a way that feels comfortable for you. While doing that, though, pay attention to your posture and how your body is moving. To reduce your chances of developing injuries, try to keep a few of the following things in mind:
Keep your arms relaxed and bent, allowing them to swing naturally, but don't let them cross the front of your body, and don't clench your fists. RELAX! Try to land on your heels, let your foot roll forward, and push off with the ball of your foot. Don't prance or trot on your toes (you are not a pony). Don't drag your feet, but also don't lift your legs up too high. You want to move forward, not upward. (Remember, you're not a pony. No prancing.) Avoid bending forward. Stand tall with your head up. If you feel yourself leaning forward, as if you're forcing yourself to move forward, you may be pushing yourself too hard, so slow down.
3.Let Your Body Decide When to Start and Stop
Don't be surprised if you can jog for only a minute (or in my first jogging session 10 seconds!). Stop jogging before you start huffing and puffing or feeling like you're pushing yourself too hard. This is because you are trying to introduce your body to jogging. You don't want to push it too far too fast, and you especially don't want to create an exhausting experience that's going to make you dread jogging in the future. When you feel like stopping, just bring down the pace and start walking again.
4.Catch Your Breath
Walk only long enough to catch your breath and rebuild your energy. This could take 30 seconds to 30 minutes depending on your fitness level. (I was in the 30 minute category when I first started.)
5.Slow Jog Again
When you're ready (and if there is time left in your workout), start jogging again. Jog until just before you feel worn out. Again, it may be only 30 seconds, but it's an improvement.
6.Cool Down
Walk slowly for at least 5 minutes to slow your heart rate. This will also tell your body that it no longer needs to supply extra blood to those body parts involved in jogging. Instead it will redirect that blood back to the internal organs. You may want to consider increasing the length of your cool down if you have muscle soreness or asthma. Some people say that cooling down reduces muscle soreness during the next couple of days. Some people with asthma say that longer cool downs help reduce their post-exercise asthma attacks.
7.Stretch
Thoroughly stretch out your muscles for at least 30 seconds. Stretching less than 30 seconds doesn't increase your flexibility sufficiently. Stretching more than 30 seconds doesn't do much to improve your flexibility (but it does feel good). The repeated contractions of the jogging will tighten your muscles and tendons. You must stretch them back out. If you don't stretch, over time you will become very stiff.
You Did It! Now Rest and Get Some Sleep
After any workout, no matter what type of exercise or sport you do, you need to rest your muscles, tendons, ligaments, and bones. The workout shocks your body parts, and actually causes microscopic injuries. The rest period is when your body builds up its strength and endurance by repairing those injuries. If you don't allow yourself the necessary rest time, you'll actually see your performance worsen rather than improve, a process called overtraining, and you'll be putting yourself at risk for painful injuries.
When you first start your routine, you may need to wait 2 to 3 days before your body is ready to try again. If you're still sore after 3 days (whether that soreness be in your legs or lungs), you may need to rest longer, but consider seeing your doctor to make sure that you don't have significant injuries (e.g. pulled muscles, torn ligaments, etc
