Running or jogging is one of the best forms of exercises as well as the simplest form of exercise regime out there. All you need is to get into your sneakers and start running. As simple as it sounds, many newbie runners don’t adapt well with this exercise long enough.
The main reason is the lack of endurance to keep running for a long time. After a few minutes of running, a newbie runner will start breathing heavily and the legs would be on fire begging to stop. Well, one simple advice for those who are trying this exercise for the first. Don’t expect to run five miles or even a mile for that matter at the first attempt.
To become healthy, we need to do some kind of exercise at least 5 days a week. But, this sometimes becomes an impossible task because of our hectic schedule or the lazy side of the brain telling us to remain asleep. The best way to remain healthy without doing much effort is to start jogging. It is the best form of cardio exercise that will help your body burn calories fast and reduce body fat considerably. Also, it will strengthen your lungs, heart, toned leg muscles and hand, relaxes your mind and improves oxygen flow all over body.
Each day we lead a very hectic life but this doesn’t involve any kind of physical exertion. Instead it actually harms our body as we tend to take tension or stress. To reduce this, we need to take out sometime for ourselves – few minutes where you can run and drain all your worries with sweat.
But, before you start your jogging routine, you should keep few tips in your mind to avoid any kind of muscle injury. With a proper running gear, few tips and strong will, you can jog daily and keep your body in best shape.
Here are some good tips you must follow the next time you’re jogging:
Before you start running on your jogging track, try doing some light stretch exercises for at least 5 minutes to open your leg and back muscles. This will avoid any kind of strain on your body while you are jogging. Also, remember not to do any fast movements while practicing stretch exercises as it can possibly give you injury.
Get into Right Posture
Jogging with the right posture can prove much beneficial to your body. When you start jogging, always stand up tall while running. This posture will help increase blood flow in your body. Keep your back straight and chest open so that you can breathe easily.
Breathe-In and Out Properly
Most of the people feels that longer they run, the more beneficial for their health. But, this is only the half-truth. Breathing is the most important part of jogging. When you are jogging, try inhaling deeply to get maximum amount of oxygen in your body. This will help you remain fresh and active for longer time. Try not to push too much which your body can’t take. Jog till your body takes and try not to exhaust yourself. The best way to jog is running while listening to the music you love. Find the rhythm and tune your body to run with the same flow.
Take Proper Strides While Jogging
There are certain techniques one should always follow if they are planning to start jogging on a regular basis. When the toes land on the ground while running, it means you are taking short strides. But if you are landing on your heels, then your strides are getting longer. Remember, the key to healthy jogging is to find a perfect balance so that your body gets proper exercise without getting any injury.
Setting a Momentum
We always challenge our body to go for an extra mile while running. But, with such a will you also need a momentum to thrust your body forward for that extra mile. Also, good momentum will help you get your body flow in a correct way so you get less tired.
Give your Knees a break
When your body is feeling a bit stiff, try jogging in the light mode. Putting too much pressure on your legs will surely damage knee and calf muscles. So, try enjoying your jogging instead of putting too much pressure on your body which you can’t handle.
It’s very important to give your body a break after a good run. Even when you run with right shoes, proper posture and momentum, your body gets tired after running few miles. To get the boost for the next run, give your body a good amount of rest.
Jogging is the best way to burn those extra calories, relax your mind and tone body muscles. Keeping the above points in your mind you can enjoy your exercise and be healthy without much of hassle. The best way to jog is in the morning. Just pick the best jogging track, music you love and you are good to go.
Jogging is a great physical activity that does not require athleticism or expensive equipment. It’s a fantastic cardio workout, too! To help you get started, here are some jogging tips for beginners that can make the exercise fun and beneficial.
1. BE AWARE OF ANY PHYSICAL PROBLEMS
I know this tip is old because a lot of jogging tips for beginners start with this. However, it is really important to know the body you are working with. Consult a doctor to find out if you have any physical condition that might endanger you or hamper your progress. If you are overweight, you need to be aware of the impact on your knees and feet. If you have cardiovascular or respiratory problems, find out how to address them.
2. WEAR A SPORTS BRA
Aside from comfortable clothes, socks, and proper running shoes, women also need to wear a sports bra. A well-fitting bra will support your breasts and minimize discomfort and sagging. There are different types of sports bras so it is best to test them before buying. You can run in place or perform jumping jacks in the fitting room to test the bra’s support.
3. MAKE FOOD YOUR FRIEND
This is one of the most important jogging tips for beginners. If you want to make progress with exercise, you need to properly fuel your body. Don’t be afraid of carbohydrates. The food you eat today is your fuel for your jog tomorrow or even for your jog in 2-3 days’ time. Just make sure not to overeat.
4. DRINK LOTS OF FLUIDS
Together with fueling your body, you also need to increase your fluid intake. This is very important during hot or humid days. Drink water before, during, and after jogging. If you sweat a lot, you most likely have lost sodium and electrolytes. To replenish these, have a sports drink that you like.
5. PROPER WARM UP AND COOL DOWN
Warming up is important to prepare your muscles for your jog. Walk briskly for 5-10 minutes. When your muscles are warm, do some stretching; just don’t overstretch. After your jog, gradually slow down. Do 5-10 minutes of cooling down. You can also stretch the muscles deeper now because they are loose from the jog. Stretching after a jog helps prevent soreness the next day. And don’t ever, EVER, strecth “cold” muscles!
6. THE RIGHT JOGGING FORM
When giving jogging tips for beginners, people sometimes forget the right form. When jogging, keep a straight back. Place your elbows adjacent to your waist and keep them at a 90 degree angle. Swing your arms back and forth. Don’t swing side to side, going across your chest, because it is a waste of energy. Keep your feet placement straight. You must remember not to bounce because it is also a waste of energy and it tires you out faster.
7. THE BEST TIME TO JOG
The best time to jog depends on when it is most convenient for you. Exercising during mornings, late afternoons, or evenings give you the benefit of cooler weather. But if there is no other time, you can also go for a mid-day jog, weather permitting. If you have eaten, wait for 2-3 hours before jogging. Jogging on a full stomach sometimes causes discomfort in the form of a side stitch.
8. SAFETY FIRST
As with anything you do, always make safety your first concern. Tell a loved one your route and when you plan to come home. Bring your mobile phone and an ID. Jog in areas that are populated. If you jog at night, do so in well-lit areas. Also, don’t forget to wear a blinker or reflector. When jogging on city roads, it is advisable to run against traffic or on the sidewalk. Try not to run with music blaring in your ears; keep the volume down.
Jogging is a great exercise to lose weight, be healthy, and be happy. Through these jogging tips for beginners, I hope you will be encouraged to try out the activity. Don’t push yourself too hard because you want to keep up this exercise for many years to come. Do you jog? If so, do you have any other tips to share with newbies?