Pace yourself.  Start jogging at a slower pace for the first few minutes or start your jog with a brisk walk.  Sudden and unfamiliar exertions are most likely to cause injuries.  If you want to run faster or longer, limit increases to no more than 10 percent a week.

Pay attention to how your body feels before and after a jog.  Aches and pains are not uncommon after jogging.  However sharp pain that lasts longer than 20-30 minutes after a run could be abnormal.  It's important to know your own body so you can be alert to a pull or pain that could be an indication of a more serious injury.

Select the right shoes.  A proper fit means that your heel should be snug and not excessively slide up and down.  Additionally, there should be about ½ inch between the end of your longest toe and the end of the toe box.  Consider support, comfort, durability, and foot-motion control.  Periodically, check the soles of your shoes for signs of wear.

Alternate different brands and styles of shoes.  Doing so helps alleviate foot problems that develop because of a particular shoe's construction.  Using more than one pair can also prolong shoe life.

Cool down.  At the end of your jog, cool down by slowing your pace or walking.  Muscles that have carried you through a workout have contacted, and a session of stretching is crucial.  Muscles that are not conditioned this way are more likely to sustain pulls, strains, and spasms.

Make it a habit.  Jogging only once a week, no matter how vigorous the activity, puts you at risk of injury and fails to provide you with maximum aerobic and conditioning benefits.  Try to establish a schedule of three-30 minute workouts a week.