Running Road

If you haven’t been exercising on a regular basis before, then you shouldn’t overdo it right in the beginning. What you need to do is to ease yourself into a routine. For a beginner or a person who is new to running on a regular basis it would be safe to start with around a kilometer a day. Since not many of us know how much a kilometer actually is, it is roughly three and a half rounds of a football field (if you can do even two at a stretch, you’re not as out of shape as I was when I started) or around 30 rounds of a basketball court. Since you’re beginning, even that much could pose quite a problem, so even 15 at a stretch and then another 10 is enough for the first couple of days.

You need to increase the amount you run every 4-5 days after the initial period. After almost a month you should be quite comfortable doing two and a half to three kilometers with ease. 

It is however very important that you don’t overdo it, because the worst thing that can happen when you begin an exercise program is to be laid up in bed with injuries. So take it slow because results will show only with consistent effort and not irregular running.It is also very important to begin every jog or run with a few loosening up exercises without which you could pull a muscle or in some cases have even more serious injuries.

Also after you’re done with your run you need to limber down and do a few exercises to help your body relax, failing which blood could pool in the extremities and cause some problems. Light exercise before and after a jog are as important as the jog itself as they help your body get accustomed and ready for what is to come next.