You took the initiative to start running, good for you! Running, like most forms of exercise, can take a few sessions for your lungs and muscles to get used to. (shin splints – ouch, amirite?)

Whether you just started out or are wondering what to expect, keep reading below for some tips and tricks.

Shin Splints

A Shin Splint is an inflammation of the muscles, tendons and bone tissue around your tibia. This happens when the muscle and bone tissue in the leg become overworked by repetitive activity (like jogging).

Besides having flat feet or exercising with improper or worn out footwear, another typical cause can just be a change in physical activity (from ‘no activity’ to ‘some activity’, or from ‘some activity’ to ‘what is you doin’ baby’).

what your muscles are thinking every time you change up your activity level

You can work towards lessening the frequency of shin splints by taking your new exercise regimen slowly, and giving yourself plenty of rest, doing some stretching and grabbing some ice to help with the pain.


The hunger is real when you first start getting into a jogging regimen. But it makes sense as your body is using much more energy than it used to.

(You can see more from Kaiser Pemanente here on how our bodies turn food into energy)

Metabolism is the process that occurs within a living organism to maintain life; e.g. how quickly we can burn calories or fat. During an aerobic activity (such as running) your metabolism increases to sustain your energy while you run. While this boost won’t last all day, you can expect this from your metabolism every time you do an activity of this nature.

(You can find additional information on running and your metabolism via this LiveStrong article)

Expect your diet to change too!

As you’ll be eating more to keep up with your body’s desire for energy – your diet will change too.

When I first started running I ate everything in sight, my 2 family-style bags of chips and 5 sandwiches a day combined with chicken nuggets and french fries wasn’t the healthiest way to fuel myself – but as soon as I changed my diet to more natural & less-processed, I started feeling the boost in my energy and the difference to the energy I had from when I was knee-deep in chicken nuggets. 

accurate representation of me when I started running regularly

You can find more information on runner diet suggestions here at Runners World and an example of a sample grocery shopping list here

The Benefits

Running comes with tons of benefits, such as for your lungs and heart. And even lesser known benefits, like if you drop a pencil on a downwards hill.

must be an important pencil

Besides the health aspect, another benefit is the ‘Runner High’ from frequent bouts of activity. This is a term used to describe the endorphins that are released in the brain after bouts of exercise that can make a person feel more energetic, more awake and even happier. This can kick in during a run (or workout), afterwards, or both (lucky you 🍀).

For more of a scientific explanation of ‘Runners High,’ check out these articles on SELF and Scientific American.

Good luck as you continue your further jogging activities! I’m sure you’ll give others around you a run for their money.

One Thought to “What to know when you first start jogging”

  1. Tara

    Thank you for this post. I’m fearful of running because of the possible injuries that can occur.

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