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How to Jog

Jogging

Want to start a jogging program of your own? Remember that jogging is fun and a good way to keep all those holiday goodies from adding up to too many extra pounds. Before you begin there are some tips on how to jog that you should know:

Always do a warm up routine before jogging. Two to five minutes of bending and stretching exercises will loosen up tense muscles. Stretching exercises include toe touches, sit ups, side bending, and even jogging in place. You should also “cool down,” when you return from jogging.

Never come to a dead stop. Jogging makes your muscles tight. Muscles may be loosened again with the same type of exercises done in a warm up routine. The cool down is very important. Your muscles will become sore if you skip this step.

Make sure you dress warmly when you jog in cold weather. Several light layers are warmer than one heavy one. Wear ear muffs and scarves and gloves for cold weather protection.

Always wear proper shoes for running. There are also proper methods of breathing and foot position for jogging too. Breathe through your nose and out of your mouth. Try to fill your stomach with as much oxygen as you can.

If you are running for speed, run landing on the ball of your foot; if you’re running to cover distance run, landing on your heals. Keep your knees bent, your upper body relaxed, head up and eyes forward.

Don’t over do it. Start by walking and jog if you can. If you get tired, walk awhile. If you can carry on a conversation while you’re jogging you’re keeping a good pace.

Try to jog with a friend. It’s safer and much more fun.

Purchase a pair of comfortable, sturdy running shows.

If unsure about your physical condition, consult a doctor. Physicals are recommended for folks over age 40. Begin a running routine gradually. Walk some then run some to build endurance.

Jog regularly. Jogging a mile every day is better for your health than running three miles every other day.

Jogging is an easy way for most people to get regular exercise, because it does not require special facilities or equipment other than good, comfortable shoes. A pair of sturdy, properly fitting shoes is essential equipment for both walking and jogging. Shoes with cushioned soles and arch supports that help cushion the step and protect ankles and knee joints are preferred.

If you are over 40 and have not been active, you should not begin with a program as strenuous as jogging. Begin with a walking program. After completing a walking program you can start with a three week program of jogging.

Jogging Safety Tips

Wear light colored clothes or a reflecting band during darkness, so that drivers can see you. Face oncoming traffic and do not assume that drivers will notice you on the roadway.

Always tell a relative or friend where you intend to run and what time you intend to leave.

Always carry change for an emergency and also some ID.

Don’t use your radio earphones; even though it makes jogging more pleasant it can mask any sounds of footsteps, rustling bushes and voices. Also, when you’re coming to the end of your run be sure it is in the most populated place.

In the beginning you are more capable of dodging a mugger, but at the end you can be exhausted. Stay away from trails that have a lot of undergrowth and are deserted, it’s a perfect place for a mugger to hide. Even though you think you’re safe by jogging early in the morning, be cautious, muggers work all hours.

One last important point, never jog the same trail and the same hours each day. A mugger sees a set pattern and can be waiting for you. I hate to frighten anyone, but it’s so important to be aware of the danger, and feeling safe is the best feeling.

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