Jogging and Running Guide

Written on the 21 January 2015 by Studio Pilates

Jogging is a convenient, effective way to get fit and burn energy. Just throw on your jogging shoes and away you go...anywhere, anytime. The only caveat of jogging is the impact it can have on your ankles, knees, hips, back and other joints. So before you hit the road, make sure you have some good quality, supportive shoes. If you have any joint problems you might like to choose a lower impact form of cardio instead like walking or swimming.

Your body will adapt quickly to your jogging so it's important to keep raising the bar over the next 4 weeks as you progress in fitness. This way, you will keep your body challenged, your metabolism fired up and the results rolling in.

Beginner Jogger

You're going to have to start off pretty easy and incorporate a fair amount of walking in your cardio so your body can adapt to the fitness requirements you're placing it under and the body can get used to the impact.

If you've never run before, build up your fitness with the Learn to Run Program featured below. It is important that before beginning any diet or fitness regime, you consult your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time.

Intermediate Jogger

If you're an intermediate jogger you already have some experience running but you need to rest a bit every now and then. Use the Learn to Run Program guide below and start at about week 7+8.

Advanced Jogger

If you can jog for an hour nonstop, you are an advanced jogger. You can try throwing in some hills to your jog to boost the resistance, try the rolling interval method below to still challenge the fitness just that little bit more.

Learn to Run Program

Always warm up with 5 minutes of brisk walking and some lower body stretches. Do multiple intervals to add up to the required amount of cardio you need. For example if you're just starting out and you need to do 45 minutes of cardio, you'll be doing a set of 1 min jogging combined with 1-2 minutes walking 22 times to make up 45 minutes of cardio.

The Rolling Interval Method

If you're a fit runner/jogger and you stick to just one pace all the time you may not be challenging the fitness sufficiently to keep the body guessing and your results may plateau.

To remedy this try the rolling interval method. To do this, simply run at an unsustainable strong pace for 8 minutes and then jog at a slower pace for 1-2 minutes. Repeat this 6 times or more to get your hour.

Aim to get your 8 minute runs going at a faster and faster pace as your fitness builds and remember your active recovery is still jogging not walking.

Sprint Session

Mix up your routine with some sprints. By sprinting, you not only burn a stack of calories, but you also really help to tone the muscles too.

Warm Up
  1. Walk to the end of your street: 2 minutes
  2. Jog for 10 - 15 min to your nearest park, school sporting ground or very quiet street with no traffic.
  3. Do some lower body stretches and find an open space and do the following.


  1. 100m sprint maximum effort then a brisk walk back to your starting line. Repeat 5 times in a row without any big rests.
  2. 200m sprint maximum effort with just a 30 second walk between each set. Repeat 3 -4 times in a row.
Warm Down
  1. 10 - 15 min jog back home.

To increase the intensity of this program, turn the 100m into 200m and the 200s into 400s. If you are going flat out, you will definitely get the heart rate up and you'll receive fantastic results.

Author: Studio Pilates