Yes, it can happen when you start jogging and usually comes from going out too fast, underfueling, dehydration, heat, or stopping too suddenly which lets blood pool in your legs. If it happens, slow to a walk, take steady breaths, and sip water. If it does not clear within a few minutes or you also have chest pain, a racing or irregular heartbeat, scary shortness of breath, or you faint, stop and get checked. I used to get woozy around the 20 minute mark until I added a 5 minute warm up and a gradual cool down.
What I would repeat is a simple run-walk plan and basic fueling. Warm up 5 to 10 minutes walking, then keep a pace where you can speak in full sentences. For a 30 minute session, do 5 minutes warm up, then 8 rounds of 1 minute easy jog and 1 minute walk, then 5 minutes cool down. In week two, shift to 2 minutes jog and 1 minute walk for the same total time. Drink 300 to 500 ml water 1 to 2 hours before and take a few sips right before, and eat a small carb snack 30 to 60 minutes beforehand, like a banana. The big pitfalls were starting too fast and stopping dead at the end, and running in the cooler part of the day made the lightheaded spells go away.
