Jogging — how to, muscles worked, alternatives

How to do the Jogging

Start with a brisk walk, then build into an easy run.
Find your rhythm and run with a gentle forward lean from your ankles.
Swing your arms naturally and focus on light, quick steps.
To finish, slow down gradually until you are walking.

Full technique — 7 steps

Stand tall with feet about hip width apart and your arms relaxed at your sides.
Start with a brisk walk, then build into an easy running stride.
Run tall with a slight forward lean from the ankles and your eyes looking ahead.
Let your arms swing naturally at your sides with elbows bent and shoulders relaxed.
Keep your foot strikes quick and light rather than reaching far in front of your body.
Hold a pace at which you can still speak in short sentences.
Gradually reduce the pace at the end until you return to an easy walk.

Common mistakes

Overstriding in front of body
Leaning from the hips instead of ankles
Crossing arms across torso
Starting too fast to hold the pace
Landing heavily on the heels

Form cues

Land under your hips
Lean from the ankles
Keep arm swing compact
Relax your shoulders
Keep a talking pace

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Machine

Treadmill Walk Same level
Treadmill Running Same level

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Jogging Beginner
Harder Box Straddle Step-Up Beginner

Quick answers

What muscles does the Jogging work?

Primary: Quads 8/10, Calves 8/10. Also works: Hamstrings 6/10, Glutes 6/10, Hip flexors 5/10, Tibialis anterior 4/10.

How many sets and reps of the Jogging?

Strength: 1 set of 5–10 reps, rest 1 min, 5 reps in reserve. Muscle growth: 1 set of 10–15 reps, rest 1 min, 4–5 reps in reserve. Endurance: 1 set of 20–40 reps, rest 1 min, 4 reps in reserve.