Jogging is a terrific source of stress relief that can also help you take off excess pounds, build yourself confidence while toning up your lower body.

Of course, there are a few things to think about before you can take full advantage of all the benefits jogging has to offer. The following tips will help you enjoy jogging while avoiding beginner mistakes that could lead to injury or exhaustion.

Check With Your Doctor

If you haven’t been exercising regularly and have decided jogging is a fitness routine you wish to begin, consider visiting your doctor for a checkup. You don’t want to begin a new aerobic routine and make matters worse for yourself. You and your doctor know your health condition best and whether or not this activity will help or hurt you.

Jogging Requires Fuel

Even if you are jogging in hopes of losing some weight, it is very important that you eat at regular intervals throughout the day. It’s necessary to take in lots of healthy foods that will increase your energy. Because jogging burns lots of calories, this doesn’t mean you should load up on sugar, salt and fat. These food choices will negatively affect your weight loss goals and you may become frustrated by not seeing the results you had hoped for. Poor nutrition or drastically cutting back on calories will only leave your body low on fuel and incapable of performing your jogs efficiently.

Naturally, you don't want to stuff your stomach prior to a run. Consider a banana or granola bars an hour before you set out for your jog. This way you won’t get a stomach ache from too much food and you’ll have the energy needed to jog the distance you desire. It is never a good idea to cut calories too severely, but it's especially a bad idea if you are going to start jogging. You body needs fuel to jog so give it what it needs.

Play it Safe

Don't disregard the importance of keeping your body safe from injury when you start jogging. Consider the items below to protect your muscles from injuries during and after a jog:

• Warm up for at least a few minutes before you start jogging. Don’t take off jogging without preparing your muscles for the demands you intend to place upon them.

• Cool down to bring your heart rate back down after the workout and end with a good stretch. Cooling down lets your heart and your muscles know it’s break time for them. They can relax and send blood to other parts of the body. A good all over body stretch will help you muscles recover sooner and you’ll feel better, too.

• Drink plenty water before and after jogs to ensure you don't get dehydrated. Even while you’re jogging it’s a good idea to consume a few ounces of water. You’ll sweat a lot so electrolyte replacement is important. You can either consume water or a drink such as Gatorade to replenish your body’s fluids.

• Wear clothing that is appropriate to the weather. Also use sunscreen if you’re going to be out in the sun for more than 30 minutes. This is particularly true if you’re going to be jogging between the peak sun hours of 10:00 a.m. to 2:00 p.m.

• Wear reflective clothing when running in the dark. Always assume drivers cannot see you. Wear a safety vest with reflective tape if you’re going to jog in the evening to avoid getting hit. Be sure, too, that you jog facing traffic so you can get out of the way if necessary.

• Wear running shoes that feel good on your feet and offer adequate support. This is a critical point and very important to your jogging program. Poor foot support equals injuries. You will be more likely to suffer from shin splints, blisters and joint pain without proper foot support.

Consider Interval Training

If you get out there and realize jogging is just too difficult or uncomfortable to do safely, do not hesitate to rotate between jogging and walking. You can do a fast walk that builds up to the jogging bursts and with time you will be able to run longer and longer at a stretch, until you are jogging a solid half hour, hour, and beyond.

There are some great jogging programs that take you through structured interval training that progressively builds up to running longer stretches of time.

Take your time building up your endurance to avoid injury and burnout. You want to enjoy jogging. It’s a great activity after all, but it’s no fun if you get hurt. Your body needs time to come up to speed on your new fitness routine. Performing interval training will be a great help toward building your muscles and strengthening the ligaments and tendons around your joints.

Plan Your Route Carefully

You want to consider flat terrain when you’re beginning a jogging routine. Since you may not be able to handle running up steep hills or through wooded areas where the terrain is varied and uneven. It makes sense to map out jogging routes that are less demanding. You can add in some hills or wooded areas as your endurance and cardiovascular health improves, or you could plan to just walk those big hills for now. Do what feels comfortable and keeps you coming back for more. Too much too soon can lead to burnout, injury and disappointment.

As a beginning jogger you may feel uncoordinated or awkward at first. Your legs may feel heavy and you may feel anything but graceful and pretty. Don't give up! Most people feel this way when they start jogging, especially those who have been mostly sedentary for quite awhile.

You can do some cross training with other sports or perhaps with strength training on the days you do not jog. Walking, hiking or biking are great cross training options to consider. They will help your body tremendously as you develop strong muscles and lose weight faster.

The more you jog, the faster you’ll feel graceful and at home in your running shoes! This is a great exercise to do and you’ll enjoy it if you take your time, listen to your body and get out there and do it regularly.