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Keep your head up when you're jogging on a treadmill.
Ian Wyatt/Photodisc/Getty Images
Starting a jogging program is a smart way to improve your cardiovascular fitness and manage your weight. Getting a good start on your program can help ensure that you'll stick with your jogging routine for the long haul. If you prefer to do your exercising in a gym, or the weather doesn't cooperate on your jogging days, jog on a treadmill. With a few adjustments, treadmill jogging can be just as effective as running outdoors.
Prepare for Your Program
Speak with your physician first to make sure jogging is right for you. If you receive your doctor's OK, purchase a new pair of running shoes with plenty of support to protect your feet from injuries. When you're ready to start, warm up first with five to 10 minutes of light cardio, such as walking on the treadmill at a moderate pace. Step off the treadmill and loosen your muscles further with some dynamic stretches, such as walking with high knees, walking on your toes for 20 steps and walking on your heels for another 20 steps.
Jog with Good Form
Observing good running form will keep you more comfortable and help to prevent injuries. Jog with your head up and your gaze forward. Because you're not going any place, you might tend to look down or stare at the treadmill's instrument panel. But your stance should be fairly upright with just a slight forward lean. Glance at the instrument panel when you wish and then lift your gaze back up. Keep your shoulders relaxed and pump your arms forward and back. The extra arm action will burn a few more calories.
Adjusting the Treadmill
Treadmill jogging is easier than running outdoors, because you don't push yourself forward. To replicate outdoor running more closely, set the treadmill's incline to 1 percent. If you're new to the treadmill, begin by walking, or alternate walking and light jogging until you're comfortable with the machine. When you're ready to start jogging full-time, jog at a comfortable speed. If you're in doubt, try a speed of 5 to 6 miles per hour to start.
If your treadmill has a safety cord, attach it to your clothing before you begin. If you fall, the cord is dislodged and it stops the machine's belt. Try to jog at a steady pace during each session, but ease off a bit if you become too tired to run with good form. Stop jogging if you feel pain. Cool down after your workout by walking or jogging slowly on the treadmill for several minutes.
Stretch Out After Jogging
The post-workout period is a perfect time to perform static stretches, because your muscles are warm and loose. Perform static stretches on your quads, hamstrings, calves and hip flexors to increase your flexibility and improve your jogging form. Hold each stretch for 20 to 30 seconds without bouncing.