​​New to jogging? Here's what you need.

Jogging is a great way to improve your cardio endurance and overall fitness. Whether you are jogging on a treadmill in a gym or you prefer to run outside in the fresh air, you can gain amazing benefits from this form of exercise.

What’s the first thing you need to do when taking up jogging?  Create a plan!  Schedule the days you will go for a jog, think about where you want to run, and consider distance.  Remember to start small and gradually increase your distance over weeks, adding no more than a 10% increase each week.

Another important tip for new joggers is that you don’t need to jog the entire time.  Using a run/walk program allows you to safely add time or distance to your runs as you improve your cardiovascular fitness.

Next, consider your footwear.  If you are new to jogging, there is one key thing that you are going to need before you take your first run - proper running shoes.

Your running shoes should contain shock-absorbing material, which cushions the blows as your feet strike the ground with each step. Running shoes are also more breathable, flexible, and lightweight than traditional sneakers, meaning you can perform better during runs.

Specialty running stores can help educate you about the difference between running shoes to find the right one for you to help prevent injury.