When beginning your jog or run, always warm up and loosen your muscles before you pick up the pace. You can warm up by jogging slowly and maintaining a slow pace for about 10 minutes, or you can engage in other aerobic activities where you gradually increase the intensity. These could include marching in place, knee lifts, jumping jacks, squats, etc. The former practice of stretching first is now recognized as risky and unsafe. The time to stretch is at the end of your run, when your muscles are completely warmed up.

Stretching should minimally include your gluteal, thigh, calf, and foot muscles. If time permits, enjoy a full body stretch, including you back, chest, hips, waist and arms. Stretching information is readily available on the Internet and in hard copy.  The main things to remember are to hold the stretch for 10 to 30 seconds, and do not bounce. Ballistic (bouncing) stretching is also risky. Ease into and out of your stretches.

Set realistic goals for yourself with running or jogging. If you are a beginner, you may want to mix walking with running when you start, and gradually increase the running time as you decrease the walking time. As you find yourself getting stronger, you may want to try and run a little faster or a little longer. Music or jogging with a friend can also make the experience more fun.