Any advice on how i could increase the duration of my jog?
i havent done jogging for quite a while and now i cant even last for 5 mins without feeling some discomfort in my legs,it aches quite a bit after several minutes, how do i solve this
For the time being, you may wish to slowly increase the distance that you run. For example, try running 0.5 mile during your runs for the first week, 0.75 miles, the second week, 1.0 miles, the third week, etc. By incrementally increasing the distance that you run, your legs will slowly build up the strength and endurance to run whatever distance you wish.
Another approach to decrease your pace, even if you feel that it is too slow. What often happens with new runners is that they tire out too quickly, so they are not able to make it for the entire distance. Start off slow. If you have the energy at the end, then you can increase your pace. Remember: victory is not to the swift, but to those who keep moving.
Finally, if your legs ache during your runs, it may be that you did not stretch them properly. Which muscles you should stretch depends on where they ache, but you should try some common ones. A link showing leg stretches is below.
Have plenty of water nearby.
If that doesn't work, go to the gym and do leg workouts. Or even at home. Do squats and lunges. At the gym do hamstring curls, squats lunges, leg presses, calf raises, etc.
It also could be stretching. Are you stretching before you run?
Do a warm up lap or even just a warm up 100m jog. Then get down and do all the stretchs, hamstrings, quads, calfs, groin, and glutes.
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