Jogging 101: Important Things You Need to Know


Jogging is one of the simplest and the easiest exercise routines that you can do to lose weight. However, as simple as running may be, it is very important that joggers know the right way of doing things to prevent muscle strains and injuries. So if you plan to start out on this routine anytime soon, here are some of the most important things that you need to know about.

First things first, before any kind of activity, make sure that you do adequate warm up exercises. Warm up exercises can stretch out your muscles and prepare them for the rigorous activity ahead. They also help prevent muscle pains and aches right after the jog. You can start warming up by doing the usual stretching exercises. After which, you can follow this up by walking for 5 to 10 minutes. Remember, stretching exercises are just a part of the entire routine, so do not skip the 5-minute walk and go straight to running after you have done with these.

Even before you start jogging, you should also know the proper jogging form by heart. For beginners, foot contact should be done first by the mid-foot. The mid foot takes in the most amount of shock and puts less strain on your Achilles’ tendons and your calf muscles. Apart from that, always let your arms move naturally in a front-back motion. Swing them between your chest and your waist and never try to move them forcefully to prevent any kind of injury.

Once your foot makes contact with the ground, your head, hips, leg and foot should form a perfect line. Never take overly long strides but let your feet run its natural course. Apart from that, you should also never raise your knees too high unless you are going on an uphill trail.

Maintain the proper breathing technique as you jog. Breathe deeply as you do the activity. However, take in air as naturally as you possibly can. In time, you’ll find a breathing pace that works best on you. Never hold your breath when you are jogging uphill or whenever you are exerting more energy than the usual. Breathe with your mouth or with both your mouth and your nose to get sufficient amounts of oxygen into your body.

After you have run your course, never stop running abruptly. Instead, make it a habit to cool down by slowing down your pace before coming to a complete stop. After you have slowed down to a walk, never forget to do finishing stretches to end the activity. If you fail to do the usual cool down exercises, you can feel lightheaded, dizzy and even nauseated.

And last but not least: always wear the proper footwear. Remember, your soles will be taking quite a beating during the activity so make sure that they are properly cushioned and protected. With the right jogging shoes, you can run longer distances and with utmost comfort. Aside from that, proper jogging shoes can also give you the right traction for safety. There are different kinds of running shoes made for different foot types so make sure that you get the right pair.

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