Jogging and Running Tips

Introduction: Jogging is one of the easiest, accessible and useful kinds of sports and nearly anyone can do it. All you need is a good pair of jogging shoes and you are ready to go, almost. Even people who are flat footed can jog if they have the right shoes.  

The pleasure you get from jogging is an unforgettable feeling of flight and freedom, in addition the benefits of jogging are several fold. Jogging can restore your physical health, improve your mental health, and increase discipline in your life.

Jogging is good for the whole body and is the best remedy for hypertension and improves the circulatory system. It gets all your muscle groups in shape too.  Jogging exercises your calves, hips, abdomen, arms and neck muscles. In general, jogging, if it is combined with the right nutrition is one of the best ways to lose weight.

The primary jogging advantage is its ability to relieve stress. Jogging allows you to get loose and your mind wander to other places and activities. A jog in the park listening to birds, or along the road while gazing after passing cars just lets out the mental cobwebs.

If you are not a jogger you must know how to begin. Do not make the mistake of just jumping in too quickly. You should start gradually. Begin by walking, then fast walking, and eventually short jogs. Stressful physical exertion on the body is not healthy for anyone, even experienced joggers. Over stressing the body will lead to harm than good. The purpose in jogging is not to beat a world record but to improve health and keeping the body in tone. When beginning you should monitor your pulse and keep it at 110-120 minutes per minute for short periods of time then gradually increase the time.

Don’t begin to run as soon as you get out the door.  Warm up for 3-5 minutes in order to stretch joints to prevent cramping. Do some easy exercises like squats, calf stretching, and body twists. Then begin to jog slowly. After a quarter mile begin to pick up your pace and then slow down as you near the end. Ideally a good physical conditioning run should be 20 – 30 minutes. At the end of your run slow to a fast walk for several minutes in order to restore normal breathing and pulse rate. End with some stretching exercises. As your general condition improves do some abdominal exercises, chin-ups, squats and push-ups. Jogging will prepare your ligaments and joints for these exercises.

Your running schedule should be a minimum of 2-3 times a week. If you want to run more, run every other day, but not more. Your muscles need approximately 48 hours to recover after each run. The best time of day to run is really up to your schedule. Some people prefer early morning while others prefer running at lunch time or late evening. I prefer late afternoon after work. The physical activity clears the mind and relives the daily stress. Keep a running log so you can be aware of improvements and maintain a history.

Choose the right running shoes and clothing. The shoes should have strong shock absorbers to absorb the impact of jogging. The choice of running shoes will depend on the surface where you are going to run. Avoid cement or asphalt surfaces as they can be disastrous for your joints. If you can’t avoid these surfaces be sure that the running shoes are thick soled. The thicker soled shoes are good for running on grass, sand, or graveled surfaces.  

Choose clothes that wall protect you from excessive heat and cold conditions. If you over dress in hot weather you can suffer from dehydration or heat stroke. If you are running to lose weight you should dress warmer in order to achieve better result but don’t overdo it. During cold weather you must take care to prevent frost bite. During cold weather end your run at home so you won’t get a chill or worse. In freezing weather wear a face mask to prevent throat and even lung burn.

I have been a jogger for over 30 years and have run all over the face of the earth to include; high altitudes, the hottest deserts, and in winter at 20 degrees below zero. I found that it is one of the most exhilarating sport that is great for general physical conditioning and relief of mental stress. If you are not a jogger you are missing out on one of the best things in life.

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