Police released CCTV of the incident, which shows the man – who the woman had never met – putting his hands around her neck and pushing her to the ground while she was jogging in Lidcombe.
The assault happened along Railway Parade around 6.50pm on December 29.
The woman did not suffer any serious injuries but is traumatised from the assault.
Acting superintendent Jeffery Walsh said the incident was “a strange one”.
“She was just going for a jog, he comes from behind and next minute she is on the ground,” Walsh said.
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“She was lucky she wasn’t seriously physically injured, the footage does show that she hit the ground quite hard.”
The attacker is described as being of Asian appearance, around 20 to 25 years old, about 170cm tall, of thin build, with black, shoulder-length hair.
At the time he was wearing a dark-coloured t-shirt, dark-coloured track pants with white stripes and white shoes.
Police are patrolling the area but have not had any more reports of the man.