Jogging is a great way of keeping fit and losing weight; it’s free and easy to fit around your lifestyle and can include on-road, cross-country, multi-terrain or marathon. Joining a club and Jogging with others can make the exercise more enjoyable and can introduce you to new routes around your area. Here are some jogging tips for those getting started in the sport.
If you have just started jogging on a regular bases take it slowly at first, particularly if you are overweight or smoke. You can obtain some advice on how to build up a jogging schedule from your jogging club or a qualified coach and you should consult your doctor if you have a medical condition.
If your plan is to lose weight by jogging you need to combine this with a descent diet. Try to avoid fast foods and fatty foods while maintaining a low carb, high protein diet with fibre rich food. Drink plenty of water before and after jogging to prevent dehydration and facilitate digestion and the burning of calories.
Obtain plenty of rest the day before. Try to go to bed early and wake up early. It is best to jog early in the morning when the air is less polluted and there is more oxygen in the air. This will help to burn calories and jogging will leave you feeling invigorated for the rest of the day.
On day one, a person should jog only for about 10 to 15 minutes. After the first two months this can be increased to 30 minutes in a day.
Before and after jogging you should perform stretching exercise to prevent injury.
One jogging tip to ensure that an adequate supply of oxygen reaches your lungs is to breathe deeply through your nose and breathe out with your mouth. Try to do this in a steady controlled manner and your body will get the necessary amount of oxygen required and you are less likely to develop a stich.
If you have to gasp for breath while running, you are going too fast for your fitness level and you should slow down. It should be possible to maintain a conversation while jogging.
The best posture while running is a straight body with fists clenched.
Essential Items
Running shoes – Ensure your shoes can adequately absorb the impact of jogging and fit comfortably around your feet. Jogging with the wrong shoes can cause knee and ankle injuries in the long run. If you jog often or are planning to run in a marathon you should consider having shoes professionally fitted.
Luminous Vest – If you plan to jog on-road early in the morning or at night make sure you can be seen.
Water bottle – You can buy water bottles that you wear on your body so you can carry them around when running.
Adequate Clothing – Wear loose clothing that will not in any way restrict blood flow and is baggy enough to enable you to keep your body cool through sweating.
Advantages
- Reduces hypertension and helps to maintain a healthy heart
- Burns body fat and helps to reduce weight
- Strengthens bones and muscles as it is a weight bearing exercise
- Reduces fatigue, lifts your mood and invigorates you for the rest of the day
- Improves blood circulation helping to prevent blood disorders
- Aerobic exercise such as jogging can protect the brain against dementia and Alzheimer’s and improve cognitive performance1
Jogging Safety Tips
- Jogging on rugged or rocky terrain can lead to falls and ankle and knee injuries. Make sure you run on smooth, non-slippery terrain.
- Stick to well-lit routes if jogging alone
- Let someone know how long you'll be and where you're going
- Try to avoid running near roads, particularly if you suffer from asthma. Exhaust fumes can increase your risk of various cardiovascular and respiratory complaints and illnesses.
- Take your mobile phone with you.
- Do not overdo it and seek medical advice if you have a chronic medical condition.
- J Alzheimers Dis. 2010;22(2):569-79. Aerobic Exercise Improves Cognition for Older AdultsDepartment of Psychiatry and Behavioral Sciences [↩]
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