Each jog should begin with a 5-minute easy warm-up. Quick walking, marching on the spot, knee lifts, side stepping, and stair climbing are all examples of this. Begin walking for a period of time that is comfortable for you. Allow yourself a few minutes after each jog to cool down by walking and stretching. Try our stretching regimen after a jog. For novices, regular jogging means getting out at least twice a week. As your body adapts to the continuous training stimulus, your jogging will improve. jogging twice a week, every week is preferable than jogging six times one week and then not jogging for the next three weeks.