Jogging Techniques and Benefits
Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running but more than walking, or to maintain a steady speed for longer periods of time. (© Wikipedia)
Jogging could help you:
improve cardiovascular health/li>
help to lose weight
burn plenty of calories
build stronger bones
help alleviate symptoms of depression
improve knee health
boost the ability to focus
help to sleep better
help fight age-related cognitive decline
help to lose belly fat
reduce your chances of death
But, jogging could be more beneficial to you if done with proper techniques. If done wrong, the risk of having an injury will be high. Below are the tips to keep in mind if you are a beginner in jogging:
Equipment Preparation: Investing in a good pair of jogging shoes is critical to reducing your risk of injury and improve your health.
Find Your Location: Decide where to jog. Terrain, temperature, health, scheduling and climate would be some factors.
Start Walking First: Give your body time to adapt by walking first, if you're new to fitness or out of shape. Walk for 15-30 minutes a day 3-4 times a week and gradually increase your pace of your walking to jogging.
Warm Up: Remember to stretch before each jog. Stretching helps to keep your muscles flexible to avoid any injury and strain on your body.
Pace Yourself: Start off slow on your first few runs. Run for 5 minutes and then walk for 2 minutes. This will allow your body to adjust and getting used to the workout.
Adopt The Right Jogging Form: Getting the correct form of jogging will affect your results. Relax your upper body while jogging and avoid heel-strikes. Learn how to run tall and hold your arms in a position of 90 degrees, and keep them next to your body. Regularly respire by synchronizing your breathing with your steps.
Plan a Jogging Schedule: If your primary running aim is to complete a full marathon, you can establish and adhere to a daily jogging schedule. You will eventually move on to a marathon training schedule after you jog daily and have built up your fitness level. You might want to employ a running coach to help with the marathon training schedule.
Make Use of Technology: There are many free exercise and running apps that can monitor your burning rate, speed, timing, and calories. You can also get a fitness smartwatch or app to monitor your heart rate, speed and other running data in more depth when you've become a more serious runner.
Go Faster: You should also gradually increase your exercises to help prevent you from falling into a jogging rut while your fitness level is increasing. You can also combine a number of jogging exercises to spice up with your exercise, such as integrating new scenery such as roads, hills or stairs into your jogging path, like breaks in your jog, running for longer distances and another jogging activity such as picking a landmark, sprinting at it.
Find a Running Buddy or Running Group: Running with someone else could be a great way to stay motivated.