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  • Juan Karlos

Tips and Importance of Jogging

Jogging is a method of walking or running at a slow or leisurely speed. The main goal is to improve physical fitness with less stress on the body than faster running but more than walking, or to maintain a steady pace for longer periods of time. Wikipédia (© Wikipedia)


Jogging could help you:

  • strengthen muscles

  • improve cardiovascular health/li>

  • help to lose weight

  • burn plenty of calories

  • build stronger bones

  • help alleviate symptoms of depression

  • reduce stress

  • improve knee health

  • improve mood

  • boost the ability to focus

  • help to sleep better

  • help fight age-related cognitive decline

  • help to lose belly fat

  • reduce your chances of death


But, once you're done with proper methods, jogging might be more helpful to you. If done incorrectly, the risk of injury would be high. Below are the tips to keep in mind if you are a novice in jogging:

Footwear Preparation: investing in a good pair of jogging shoes is key to reducing the risk of injury and enhancing the fitness. Find Your Location: Determine where to go jogging. Some considerations would be terrain, temperature, fitness, scheduling and climate. Start walking first: give your body time to change by walking first, whether you're new to exercise or out of shape. Walk 15-30 minutes a day 3-4 days a week and slowly increasing the rate of jogging.

Warm-Up: Try to stretch in front of each jog. Stretching helps keep your muscles relaxed to prevent damage and strain on the body. Pace Yourself: Start slow on your first few runs. Run for 5 minutes, then walk for 2 minutes. This will encourage your body to adapt and get used to the workout. Adopting the Right Jogging Form: Using the right jogging form would have an effect on your performance. Relax the upper body when jogging to avoid heel hits. Learn how to run tall and raise your arms at 90 degrees and keep them close to your chest. Respire periodically by synchronizing your breathing with your moves.


Plan a Jogging Schedule: If your primary running target is to complete a full marathon, you should set and observe a regular jogging schedule. You'll finally move on to a marathon training schedule after you jog every day and build up your fitness level. You may want to hire a running coach to assist with the Marathon training schedule. Using Technology: There are many free fitness and running apps that can track your burning rate, speed, pacing, and calories. You may also get a fitness smartwatch or app to track your heart rate, pace and other running data more closely when you've become a more serious runner.

Go Faster: You can also slowly increase your workouts to help keep you from falling into a jogging rig when your fitness level is rising. You may also add a variety of jogging exercises to mix up with your workout, such as incorporating different environments such as paths, hills or stairs into your jogging route, such as breaks in your jog, running for longer distances, and other jogging activities such as choosing a landmark, sprinting on it. Find a Running Buddy or Running Group: Running with someone else could be a perfect way to stay motivated.

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