Before you even think about jogging, make sure that you have a decent pair of shoes. The most expensive is not necessarily the best. Running should feel natural and comfortable otherwise you will give up before you get to the end of your street!

First golden rule... make sure you are medically fit before you embark upon any of our exercise programmes. Do not push yourself and take it easy, we do not want you to injure yourself.

Find yourself some nice even ground and do not attempt to risk steep slopes. You should be able to hold a conversation without getting out of breath. If you cannot do this then you are pushing yourself too hard. Start this jogging programme VERY slowly so that you do not injure yourself by putting a strain on unused muscles and tendons. Warm up and cool down stretches are essential and we will explain what to do at the end of this programme.

Jogging programme 1
Try to walk briskly for six minutes, use your arms and try maintaining a good steady pace.

Jog gently for 30 seconds, this may be hard for some of you. Believe me, once you start you will soon settle into a comfortable style. Follow your 30-second run with a 30 second walk. Try to do this at least six times.

Walk briskly for six minutes; try to keep up a nice brisk pace.

Jog again very gently for 30 seconds; then again walk briskly for 30 seconds. Do this six times. Walk six minutes to cool down.

Your total exercise time should be about 30 minutes.

Please remember to do your cool down exercises, I know it's a pain but trust me they work.

If you find that 30 seconds is too long then try and find a span that suits you. If you have never tried jogging before then it will take time, so be patient and do not give up.

Jogging programme 2
Begin by taking a nice brisk walk for 5 minutes, jog for one minute. Try to do this procedure for a maximum of 10 times.

Take a 5-minute walk to cool down.

As above, your total exercise time should be in the region of about 30 minutes.

End your jogging programme with the cool down stretches. Remember to run at a pace and time that you feel comfortable with. You are just a beginner and you need to give your body time to get used to working hard.

Feeling OK warm up and cool down exercises.
Please remember to do these six exercises for five minutes.

The calf stretch
This stretch helps to prevent problems with your Achilles tendons, so keep stretching those calf muscles. Try to stand about two feet away from the wall, with your body straight lean forward, pressing your palms against the wall and keep your heels down until you feel your calf muscles stretch. Hold this position for 30 seconds.

Hamstring Stretch
Use a low chair or seat. Keep your right leg straight and rest it on the chair, hold for 30 seconds and repeat the same process with the left leg. You will find that as you improve you may need to use a higher footrest to achieve a good stretch.

The inner thigh stretch
Stand with your feet 30cms apart; turn your right foot outwards at right angles to the left foot. Try to keep your tummy in and your bottom tucked under. Bend the right knee; lunge sideways to the right, feeling the stretch on the left inner thigh. Hold this move for the magic 30 seconds. Return to the centre and repeat the same movement for the other side.

Flat backstretch
Rest your hands on the back of a chair or table top and slowly walk backwards until your back is parallel to the floor and your legs are at right angles to it. This move will stretch out your arms and your upper back. lower back and hamstrings. Remember to breathe deeply and exhale slowly as you release the movement.

Quadriceps stretch
Rest your right hand on a chair to assist with your balance to begin with. Slowly bend your leg backwards and hold your ankle with your right hand. Always remember to pull your stomach in and keep your bottom under. Gently and slowly pull back your right knee until it is line with your left knee; do not arch your back. You should be able to feel the stretch up the front of your thigh (quadriceps). Hold for 30 seconds and repeat the same movement with the other leg. You should within time be able to gain your balance, or if you are like me you will never be able to do this without that aid of a chair.

Breathe, breathe, and breathe
Stand with your feet slightly apart, pull your stomach in and tuck in that bottom. Breathe in, slowly stretch your arms above your head and slowly count to four. Breathe out and bring your arms slowly down to your sides. Repeat this three to four times.

Now give yourself a good pat on the back, you deserve it.

Well done from The Feeling OK Team