The document provides tips for beginning joggers on how to start jogging safely and gradually build up endurance. Key recommendations include preparing hydration, stretching, controlling breathing, walking to warm up the body before jogging, going slowly, monitoring heart rate, and increasing distance little by little without pushing through pain. The overall advice is to start slowly and listen to one's body.

1. Jogging 101

2. How to Start?
• Prepare a hydration bottle before going out for a
jog.
• You should able to stretch before you start
running from top to bottom body parts.
• condition you breathing with a simple yoga
inhale exhale.

3. • condition your body by simply walking and
swaying your arms and hands
• never force yourself to sprint without feeling your
body is ready for a big one.
• once you don’t feel any pain during your
succeeding walking, feel free to start a jog in a
slow pace.

4. • hop your way during jogging. Never force
everything in your first to three jogs. If you feel
thirsty, feel free to rehydrate yourself.
Dehydration is not suggested to train yourself.
• Don’t stop instantly. Walk slowly if you are tired in
your first kilometers of jogging.

5. • Never force yourself to run in a middle of the sun
especially during the peak of the sun’s heat. You
might experience dizziness and burn and
possible a big time dehydration.
• Always feel your pulse and hear rate. Never
force your heart when running or jogging. Always
be aware in what you are feeling during your run
or jog.

6. • Finally, slowly but surely policy is always a key in
starting a jog especially if you are a beginner.
Once you master the slow or you never longer
experience pain, go take an extra mile in your
daily jogging habit.
• Good luck!

7. • Finally, slowly but surely policy is always a key in
starting a jog especially if you are a beginner.
Once you master the slow or you never longer
experience pain, go take an extra mile in your
daily jogging habit.
• Good luck!