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Going for a jog is one of the quickest and most effective weight loss workouts. You can go any time, anywhere, and it doesn’t cost a cent. The downside is that is can be hard to get started and running is a high-impact exercise that can end up damaging your knees, feet, and ankles if you go about it the wrong way.

The first thing you need is a good pair of running shoes. Thinking that any old pair will do is a common mistake. They won’t do, running in shoes that are designed for casual use can lead to serious joint and muscle injuries that won’t go away. Your knees are precious and need looking after! Go to a store that specializes in running footwear and get them to help you find the right pair. Don’t be afraid to splash out and spend some cash- a good pair of running shoes can spare you from costly medical bills and are really the only purchase you need to make to start jogging, also compared to ongoing gym membership costs they’ll work out cheap.

The second thing you’ll need is motivation. If you’re reading this you’re already putting some effort into improving you fitness so that’s a great start. The hardest part is staying motivated. A lot of people feel very self-conscious when they start jogging. The chances are that you’ll get out of breath quickly, you’ll get sweaty and dishevelled, this is all normal and I promise you it won’t last for long, the human body is an amazing thing and adapts quickly to new challenges that are thrown at it.

Stay motivated and try not to be self-conscious. In order to become one of those people who can run for miles without pause you first need to start out with shorter runs. Don’t think that anyone seeing you will think “Wow, that guy/girl is really unfit”. It’s a lot more likely that they’ll be thinking “Wow, I really should start jogging like that guy/girl is”.

Start out slow. While you shouldn’t to push yourself too hard to begin with, it’s also important not to give up too easily. Jog until you feel too out of breath, slow to a walk until your breathing returns to normal, then pick up the pace again. Remember it is getting your heart rate elevated that burns those calories. Keep the process going for 20 minutes or so then head home. Start out doing that twice a week and you’ll soon find that you can go faster and further for longer without stopping. Three times a week will set you on the path to fast weight loss and improved aerobic fitness.

Extra tip to reduce pressure on your joints:
If you can go in daylight hours, running in a grass park is much friendlier on the joints than running on pavement and city streets (just watch out for uneven ground). It also means you get clean air instead of car exhaust. If you are one of those busy people who can only go jogging in the evenings that means sticking to well-lit streets. The right shoes will make pavements seem a lot softer.

Extra tip to staying motivated:
It is always easier to stay motivated when you have someone there to help you. Someone to push you that little bit harder, whether it be through competition or encouragement. Try to find someone with of a similar fitness level, with similar fitness/weight loss goals. Working as a pair you will find you help each other say motivated increasing your chances of success.