1. Walk slowly for 1 minute after every 10 minutes of Running. It brings down your heartbeatrate and gives your body the chance to have more time running with a lower heartbeatrate - which is great for building up stamina according to my jogging book. (I do so, too and I guess it works. It makes jogging more enjoyable, too, because you can see how far you get until the next "minibreak")
2. Don't eat anything two hours before you start jogging. When the body is really busy with processing food, it's not the best time to go jogging.
3. If you enjoy running for a while, consider also taking an mp3 player (music or dhammatalks or audio books) with you. There are also heartbeat-monitors which count stuff like average heartbeatrate in a session, burned kcal, burned kcal total (since you started running).. depending on who you ask, people tell it's better to run with an average heartbeatrate. I guess the body is less likely to get injured when one doesn't put 120% energy into running. However, it's nice to have some of those little statistics with the heartbeatmonitor to be able to see how long the session was. And if you get to the point that you notice you have burned 2.000, 5.000, 10.000 or 40.000kcal by jogging since you started - well that is an awesome motivator, too.
Ben wrote:I don't recommend jogging - the health benefits aren't worth the damage running does to one's body.
I can't run anymore as a result of damage to my knees.
One should get running shoes and probably insoles if the knees or other parts of the legs hurt after and during training. People develop wrong leg and feet postures all throughout their life, not just from running.
Personally, after I got an injure from too much jogging, too, i'm now shifting to just 20 minutes every 2 days with the option to go jogging for up to 30minutes every 2 days when I feel that 20 minutes isn't cutting it anymore.
The likelihood to get an injure is of course connected with knowing or not knowing the limits of the body. That's why I hesitate to recommend walking 5-6 times a week or more than 25 km peer week (the exact amount surely depends on one's personal condition). And that's how at least I got my injury
PS: Try orchestral music while running like "Two steps from Hell" (http://www.youtube.com/watch?v=N4Y_qI-1 ... re=related
). It's both hilarious and epic to go joggin with this music!