Jogging offers bountiful benefits to exercisers of any age, but if the idea of a three-mile commitment fills you with dread, you’re not alone. It’s good news, then, that jogging for just 30 seconds at a time can give you many of the same rewards.
Jogging strengthens your heart and lungs, of course, but did you know that it also builds your balance and significantly reduces the risk of falls? The impact of hitting the ground also strengthens your bones and ligaments, making your muscles more pliable and your spine healthier.
Whether you’re working toward building a running routine or just turbocharging your walk with jogging intervals, the first steps are the same: Start slow.
The next time you take a walk, take a stopwatch with you. (There’s probably one on your phone.) Walk at a comfortable pace for about five minutes to warm up. Then start the timer and jog at a pace that feels comfortable. There is no correct speed: Do what feels right to you, and do it for as long as it feels easy. That duration will be different for everyone. It could be five seconds, 30 seconds, or a minute. If you feel breathless or have any pain, slow down. Use the stopwatch to record your time. Then walk at your normal pace for a few minutes.
Let your body be your guide for how long you do each segment, but keep track so you can establish a rhythm. For example, you might start by jogging for 30 seconds and walking for four minutes. Repeat that pattern throughout your walk. Aim for 30 minutes total. If you can add more jogging intervals, you can get the same benefits faster—in maybe 20 minutes. You might be surprised to find that simply breaking up your workout into segments makes the time go faster.
Maintain your pattern for the first week or two, and then add a little challenge. You can shorten your rest period between jogs or lengthen the time you jog by 10 seconds.
Early on, don’t try to sprint or jog at a certain speed. Run at your own pace. As you progress, if you can comfortably jog for two minutes, then it’s time to add speed.
Those bursts of activity are already surpercharging your walk, and you might want to keep doing the intervals. But if you find that you enjoy the jogging portion, you can work up to spending equal time walking and jogging. One-minute running and one-minute walking is a popular choice. You can then move to inverting the pattern so that you jog longer and rest for shorter periods.
Our feet are designed to absorb shock and to serve as a lever to push off when we walk or run. Some people’s feet are better shock absorbers, while others have stronger levers. Those differences have important implications for footwear. If your shoe doesn’t complement your foot, you can end up with ankle, knee, or shin pain.
The best approach is to go to a running store where a professional can recommend the best shoe for your particular foot. A sneaker is good for about 300 miles before it needs to be replaced. Even if it looks new, it is no longer supportive.
Whether you’re adding a boost to your walking routine or training for your own marathon, you need to do what feels comfortable for you. If you experience pain, stop and address it right away. If rest doesn’t help, talk to your doctor instead of trying to just work through it.
