Jogging is one of the best forms of exercise for the human body. Regular jogging burns calories and helps lose weight, and it is one of the best ways to improve cardiovascular health. Although it is accessible to almost anyone wanting to get in shape, those who are not regular joggers should consider some simple jogging tips for beginners before they slip on their trainers and start their first run.
Jogging Tips for Beginners – How to Get the Most Out of Jogging
Minimizing the risk of injury is perhaps the most important one form all the jogging tips for beginners. Here´s how to do it:
Wear The Right Footwear
Although most people think that any old pair of trainers are enough for a quick run on the treadmill or down the street, jogging beginners are advised to invest in a proper pair of running shoes. Many running and sportswear shops offer a fitting service which determines the gait of a person’s movement and the arches of their feet. The shape of your foot affects how you jog, and some people have flat or neutral feet while others have pronounced arches.
The impact of running on hard surfaces can also cause problems, and wearing unsupportive footwear often results in discomforting injuries like shin splits (a painful sensation in the shins) and sore ankles. The right pair of running shoes will provide shock support and a comfortable midsole so that common injuries can be avoided.
Listen To Your Body
Jogging beginners should be realistic about their fitness level. It can be demotivating if you have to stop your first run after a minute or two because you have cramps or shortness of breath, but this is normal for people who are new to the exercise. If you spend most of your day sat down at a desk or behind the wheel of a car, it will take time for your body to adapt to this new activity. Like any sport or form of exercise, you need to gradually build up your endurance. Don’t expect to be able to jog for miles on your first run. Try to set a pace that your body is comfortable with.
Drink Plenty Of Water
It’s always important to keep your body hydrated, and you will have to increase your daily water intake when you start jogging. When jogging, or taking part in any form of strenuous exercise, the body uses more water for basic physiological functions, like controlling perspiration, metabolism and body temperature. Water is also expelled from the body via sweat and fast breathing. It’s important to stay hydrated before, during and after a workout. Dehydration can cause mental and physical fatigue, muscle cramps and dizziness.
Read also: Health Benefits of Drinking Water Daily
Warm-Up and Cool Down
A good warm-up routine before jogging will prepare your joints and muscles for increased levels of flexibility and movement, which can help decrease the chances of injury. Warming up with a brisk walk or a slow jog will raise your heart rate, and it will help gradually ease your body into increased levels of fitness intensity.
After you have finished your jog, cool down by decreasing your speed. Walk or jog slower, and focus on regaining your breath and stretching out your muscles. This will give your body time to slowly lower your heart rate and decrease your blood flow. A sudden stop can cause dizziness and aches, as the body is forced to suddenly change from an active state to a more sedentary one.
There are many benefits to jogging, and those who are considering it as a new fitness activity will quickly find that it is a fun, addictive and potentially life-changing exercise. Minimizing the risk of injury is perhaps the most important one form all the jogging tips for beginners , and buying appropriate footwear should be the first step to building an exercise routine around jogging.
Please share those jogging tips for beginners with your friends – they will appreciate the knowledge.
This article is brought to you by physiotherapy masters specialist, Brunel University.