5 tips for getting started with jogging

Are you new to running? It’s an easy exercise routine to start – unlike sports or dance class you don’t have to learn complicated rules or routines. There are still some things you need to remember so you don’t get a sprain or muscle strain, or develop bad running habits that are harder to correct later on. Here are some things to help you get started with jogging right!
Invest In Good Running Shoes
Running shoes are designed to feel comfortable even if you’re jogging long distances or on rocky terrain, and they’ll also prevent foot and ankle injuries. Go to a sports or running store so the specialists there can help you pick a good pair. Make sure that the running give enough support, and are made of breathable fabrics. It’s also important to get the right size – bear in mind that your feet will swell in the middle of a long jog!
Never Skip Your Warmup
Warming up raises your heart rate slowly, so that you don’t stress out your heart from the sudden increase in cardio activity. You’ll also stretch your muscles, preventing muscle strain. Most people get started with jogging routine with a brisk walk, gradually increasing speed after a couple of minutes. After your workout, be sure to cool down as well by slowing down your speed and then doing stretches.
Maintain Proper Running Form
The proper running form is hands at about the level of you waist (you know they’re at the right spot if they sometimes brush against your hip). Keep your arms at 90 degrees and elbows at the side. And never, ever hunch your back or neck! You’ll end up with a backache if you do that. Remember: spine straight (pretend that someone’ll pulling it up with a string) shoulders relaxed and level.
It’s better to jog with proper form at a slower speed than force yourself into a sprint while lapsing into the wrong posture. You might not be conscious of this when you are just getting started with a jogging routine, so until it’s such a habit that you maintain proper form even when you’re pushing yourself, keep a slow but steady pace.
Don’t Overtrain
If you’re new to running and have had only mild or irregular exercise before, then start slow. Most experts recommend that if you are get started with jogging routine, you set a pace where you can still talk without gasping for air. For now, just focus on building strength and endurance before you work on increasing your speed.
One tip is to alternate walking and running until you develop endurance. You can start 20-minute intervals and take 1 to 2 minute water breaks in between.
Safety First
If you’re jogging at very early morning or at night, wear something reflective so that cars can see you. Always bring pepper spray to ward off any muggers or attackers. If you’ll be passing through unfamiliar or deserted areas – such as a scenic but out-of-the-way country road -- consider going with a jogging buddy.  

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