If you have decided it's time to start jogging, you must learn how to start jogging safely. You may be eager to get out there and feel your feet hit the pavement (or perhaps the treadmill belt), but there are some things you want to keep in mind before you get going. There are many benefits to be gained from jogging, but only if you start out the smart way.

Talk With Your Doctor

Get the green light from your doctor before beginning any fitness routine. This way you avoid overdoing it and possibly injuring yourself. You’ll also learn if jogging is the right exercise for you.

Learn Proper Form

Before you head out for that first big jog, take the time to learn about proper jogging form. How your feet strike the ground does matter and there are some techniques and tips that will make your jogs more efficient and more comfortable.

Without proper form you could seriously injure yourself, so take the time to educate yourself.

Start Where You are Today

If you have friends who are more advanced runners, resist the urge to keep up with them. As a beginner you should figure out where you are right now in terms of skill and comfort and stick to that. You will be whipping around the track or down the street with the best of them before long, but if you push too hard too fast you will end up with injuries and may burn out quickly.

Push It Slowly

You do want to challenge your body and progress with your jogging, so if you feel your runs are getting a bit easy it may be time to bump up the mileage or maybe add another run into your week. You shouldn't be training for a marathon after two weeks of jogging, so stick with small increases that will challenge your body without overstressing your muscles.

Focus on Distance, Not Time

As you push yourself, it is best to focus on increasing the distance that you run or perhaps increasing your weekly mileage, rather than trying to run faster. It is much easier to push yourself too hard if you are trying to improve your personal times or beat someone else's times. Focus on miles. Time can come into play when you are a more comfortable runner.

Never Skip the Warm Up, Cool Down

Warming up your muscles and cooling down after a jog are very important. Many beginners skip one or both of these steps in order to reduce the amount of time they spend working out, but that is the fastest way to get your body injured. Take at least a few minutes before and after each jog to care for your muscles. A nice stretch at the end will help reduce the tightness that many beginners feel in their calves and thighs.

Wear Appropriate Gear

You have to dress for the weather if you are going to be jogging outdoors. Make sure that you have appropriate gear on hand, which includes moisture wicking clothing, sun visors or hats to block the sun, and warm layers for cold days.

Of course, you will also need a good pair of running shoes to protect your feet while jogging.

Know When to Quit

Finally, if you feel any pain or discomfort bring your jogging to a walk. You may even need to start doing intervals that rotate walking and short bursts of running until you achieve a level of physical fitness that makes running more comfortable.

It's a great idea to start logging the distance and times for each of your jogs. This will give you a running record where you can see your progress over time.