Jogging for Beginners - Where to Start?
Running and Jogging is the preferred method of exercise for most people since it is fairly easy to do and has several health benefits. While running is a fantastic calorie burner, many joggers simply love how they feel after a good run. While starting a jogging program can be challenging in the beginning, it does get easier as your mind and body starts to adapt to the exercise.
Jogging Guidelines for Beginners:
- For beginning joggers, the secret is to start slowly. Beginners should always start with a walking program for a few weeks, and then slowly begin a basic running program .
- Regardless of how you start your workout program you should take a couple of safety precautions.
- If you have never exercised or are over the age of 35, start by getting a complete physical at your doctor's office. If you are over 40 years old, you should have a stress test done to ensure you are heart healthy.
- Keep a workout journal to log your jogging sessions. This way, you are able to track your progress, log your times, your distances, how you feel, and so on. Keeping a workout journal is the best way to improve your running and stay motivated.
- Wear comfortable clothing that will give as you jog. Tight clothing is very uncomfortable to run in, so are short shorts.
- Pick the right RUNNING shoe. Many beginners make the mistake of running in tennis shoes, walking shoes, or any other type of shoe not designed for the impact forces of running. Tight shoes will result in bruised toes and blisters. Shoes without proper cushion may lead to ankle, knee and low back injuries. Investing in comfortable shoes will make the difference between a great workout and a painful one. If you run on a consistent basis, be ready to replace you shoes every 3 to 4 months.
- Never ever push it or force yourself to run when you don't feel well. You never be entirely out of breath, gasping for air, as you workout. Try to run in the same manner you walk, that is; try to run in a relaxed way with your own natural rhythm and form.
- Know your body and trust your instincts. Many beginners feel they have to stop working out to check their pulse to make sure they aren't working to hard. However, you should develop your own perceived exertion test to help you determine whether or not you are working to hard.
- For safety precautions try to jog with a partner or friend. When running in the evening, wear reflective gear to protect yourself from traffic.
- Work with your body's natural rhythm and cycles. In other words, if you're not an early bird, don't expect to be able to wake up at 4:00 each morning for a jog. You won't be able to stick with it. Whenever you decide to workout try to stay consistent as possible whether you you workout in the late afternoons, evenings, or mornings.
- It shouldn't be said, but always warm-up and cool down. Warming up is important to get the blood pumping and loosen muscles/joints. A good warm-up consists of a fast paced walk for 8 to 10 minutes. A longer warm up is essential on cool days. A good cool down consists of a slow paced walk and gentle stretches.
- Be careful of heat stroke and dehydration. Never go running without an adequate supply of water. Never, ever go for a run in the middle of a hot summer day. If in the middle of a jog you begin to feel light headed or dizzy then stop running and start walking.
