How to Jog Correctly: Tips for Proper Form and Posture

Warming Up Correctly

Jogging correctly starts with warming up correctly. A proper warm up helps prevent injury as well as the typical aches and pains that come from working out. From an anatomical standpoint, a warm up also helps get blood flowing to the muscles you’re about to use during your jog.

Start your warm up routine with a light five to ten minute walk. This is an important step that gets your primed for physical activity by increasing blood flow and body temperature.

After you raise your body temperature, then it’s time to stretch. Many people think “warm up” and “stretching” are synonymous, but the fact is that stretching is just one component of a proper warm up. It’s essential to raise your body temperature with light activity first before you stretch cold muscles.

Perform a series of runner’s stretches that will target the muscles you’ll use on your jog.

Correct Jogging Form

If you want to jog correctly, you have to concentrate on proper form. There is actually a right way and a wrong way to jog. Jogging incorrectly may not harm you at first, but over time improper form can lead to injury. Learn to jog correctly by focusing on these areas of your form:

• Foot contact. Beginning joggers should try to make contact with mid-foot as they stride. Aiming for the midfoot is best because it allows for the most shock absorbtion and also puts less strain on the calves and Achilles tendons. When this part of the foot hits the ground, it’s also close to how you naturally walk—which your body is already accustomed to.
• Arm carriage. When you jog correctly, you should let your arms moves naturally in a front-back motion. Don’t tense them or try to swing them too forcefully, just swing them somewhere between your chest and waist.
• Hips and Head. When your feet make contact with the ground, they should form a line with your hips and head. Thinking about maintaining this line will help you run tall as opposed to leaning over.
• Stride length. Taking too big of a stride can lead to major injuries and pain down the road. Let your stride work itself out naturally; don’t force yourself to jog in big strides.
• Knees. You shouldn’t have to lift your knees up very high to jog. Only sprinters joggers going uphill need to lift their knees high.

Breathing Technique

While there are many theories on proper breathing technique during a jog, when you first begin jogging the key is to breathe deeply and regularly. Don’t worry about counting your breaths, just focus on breathing deeply.

Breathing technique works itself out naturally as we learn to jog correctly, but you’ll have to concentrate harder when you meet challenges like hills. It’s common to hold your breath when your body starts to work harder going uphill; resist this temptation.

Feel free to breathe mostly out of your mouth. Most runners are mouth breathers or breathe in through the nose and out through the mouth. If you try to breathe solely through the nose you won’t get enough oxygen.

A Proper Cooldown

A proper cooldown after jogging is just as important as warming up. A good cool down includes both light exercise and stretching—just like a warm up.

Stopping suddenly after a jog can lead to light headedness. Prevent that feeling by continuing with light aerobic exercise like a five minute walk following your jog. Slowing down gradually will let your heart rate and blood pressure drop gradually instead of suddenly.

Only after you do the light activity should you finish your cooldown with runner’s stretches.