 |
Jogging and a healthy mind & body
In current talking there are used two terms jogging and running. For most of people these two words have the same meaning, but for specialists there are many differences between.
After I searched on google I found some good definitions and explanations to understand better what means jogging and running.
Jogging represents 'a physical exercise that can be done by any age group. It means trotting at a leisurely pace. '
While running represents 'a higher form of jogging that requires more effort than jogging but cannot be done by people of all age groups. It also is the fastest pace at which a man can move on foot.'
So, in this article I will focus on jogging, as a leisure activity for each of us.
Things you have to know before jogging
When you decide starting jogging consider some facts like the medical advice, the motivation, the best shoes to wear, the best time to jog and the benefits you will have. It would also be very appropriete to ask an advice from an expert trainer that could teach you how to start jogging and what program to follow.
Don't start jogging just because you have seen on TV in a movie some hottie blonds running in the park and you want to be like them. First of all be sure you know how to practice this sport without harming your body and to avoid having pain in the knee, shin splints, pulled muscles (especially the hamstring), irritation of the nipple due to friction, twisted ankles.
Most of the injuries can be prevented if proper form of jogging can be practiced. These injuries mainly occur due to lack of concentration while running and wrong movement of feet.
Medical advices first
Running and jogging seek full body, and therefore it is imperative to make a full assessment by a doctor to ensure the absence of risk factors. If your initial goal is to control weight loss then tell your doctor and follow also a nutritionist who will assess your energy needs by integrating physical activity and sport.
The motivation for jogging
It is very important to know the reason why you want to start jogging and to be motivated, because during your training you will have good moments and bad also. Sooner or later it can appear injury, fatigue, loss of motivation, negative thougts, but if you are motivated and you know why you are doing all this, then nothig will stay in your way. Just take it step by step and listen to your mind and body.
How to choose shoes for jogging
Jogging shoes are divided into four main categories:
- Trail running
- Street running
- Cross country (These have spikes or cleats.)
- Triathlon running and endurance running shoes
Street jogging shoes are the most commonly purchased
- Make a measurement of your foot arch. This is to determine your foot type.
- There are three basic foot types:
- low arch or flat foot (pronating) - People with low or normal arches run on the inside of their feet. This is known as pronating or overpronating. Stability or motion control shoes are the right choice for this foot type.
- normal arch
- high arch (supinating) - If you have a high arch then you jog on the outside of your foot. This is called under pronating or supinating. The outside of your shoes will show more wear. Cushioning shoes are ideal for this foot type.
- A good pair of running sneakers should have adequate sole, good heel support, and sufficient sole flexibility.
- Buy your shoes at a specialty running shop. The salespeople will most likely have a lot of knowledge because they are usually runners themselves.
- As a general rule, there should be a finger width of space for your big toe in the box of the shoe. Your foot swells as you run so you need a little extra room.
- Change your running shoes every 350-500 miles, you can use them for everyday shoes at this point. Once the soles and heels start to show signs of wear they will not support you properly.
- Do not buy shoes that are too loose or constrictive.
- Make sure your shoes have strong laces, but be careful not to tighten them too much or not enough, this can lead to a loss of stability and over pronation.
- Do not wear brand new sneakers for a race. You need to run in them for a while first to break them in a bit.
There are a number of shoe manufacturers including: Nike, Asics, Adidas, Saucony
What clothes to wear when jogging
Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dri-Fit, wick moisture away from your skin. Although the technical fabric running clothes may cost a little more, you'll appreciate the comfort, especially during long runs.
It's also a smart idea to avoid wearing 100% cotton socks. Wearing running socks that are a synthetic blend will help prevent blisters.
Women should make sure that they're wearing a good, supportive sports bra . The sports bra should fit you properly and not be too stretched out. Most sports bras need to be replaced after 72 washes, when the elasticity is lost, or if your weight changes significantly.
Stay hydrated
Most runners do not drink enough water before, during and after exercise, and unnecessarily tiring the body and limiting the capacity of drainage of the body, therefore recovery. One of the tricks to see if you are sufficiently hydrated is to check the color of your urine. It should be slightly yellow. If the color is very pronounced, is that you are inadequately hydrated.
Jogging Benefits
- Jogging makes the heart stronger.
- It increases the capacity of the blood circulation and of the respiratory system. This is essential for maintaining good fitness.
- It also speeds up the digestive system and can help to relieve digestive problems. Many people that live a sedentary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise.
- Running can counteract depression, as all forms of exercise can help people cope with depression.
- It increases the capacity to work and lead an active life. The fitter you are, the more active you can be.
- It improves your fitness and burns fat.
Jogging Program
The best timing for jogging is early morning.
Consider the weather factor. Adjust your outfit to the weather and adjust your speed to temperature. If it gets hot, you need to slow down to avoid taking a hot shot; if it gets cold, you have to go slowly to allow time for your muscles to warm up. The novice runners will have to abstain if the weather is not favorable
Start the jogging program slowly
Week 1
• Day 1: 5 minutes walking + 7 times (30 seconds jogging followed by 1 minute walk) + 5 minutes walk
• Day 2: 5 minutes walking + 10 times (30 seconds jogging followed by 1 minute walk) + 5 minutes walk
Week 2
• Day 1: 5 minutes walking + 13 times (30 seconds jogging followed by 1 minute walk) + 5 minutes walk
• Day 2: 5 minutes walking + 16 times (30 seconds jogging followed by 1 minute walk) + 5 minutes walk
Week 3
• Day 1: 5 'walking + 17 times (45 seconds jogging followed by 1' walk) + 5 'walk
• Day 2: 5 'walking + 20 times (45 seconds jogging followed by 1' walk) + 5 'walk
Week 4
• Day 1: 5 'walking + 20 times (45 "jogging followed by 1' walk) + 5 'walk
• Day 2: 5 'walking + 10 times (a' jogging followed by 1' walk) + 5' walk
Week 5
• Day 1: 5 'walk + 18 times (1' jogging followed by 1' walk) + 5' walk
• Day 2: 5 'walk + 12 times (1'30 jogging followed by 1' walk) + 5 'walk
Week 6
• Day 1: 5 ' walking + 10 times (2' jog followed by 1'walk) + 5' walk
• Day 2: 5 'walk + 8 times (3' jog followed by 1 'walk) + 5' walk
Week 7
• Day 1: 5 'walking + 6 times (5' jogging followed by 1'walk) + 5' walk
• Day 2: 5 ' walking + 5 times (7' jogging followed by 1 'walk) + 5' walk
Week 8
• Day 1: 5 'walk + 5 times (5' jogging followed by 2 'walk) + 5' walk
• Day 2: 5 'walk + 3 times (10' jog followed by 2 'walk) + 5' walk
Week 9
• Day 1: 5 ' walk + 5 times (5' jogging followed by walking 1'30) + 5 'walk
• Day 2: 5 'walk + 3 times (12' jog followed by 2 'walk) + 5' walk
Week 10
• Day 1: 5 ' walk + 5 times (6' jogging followed by 2 'walk) + 5' walk
• Day 2: 5 'walk + 2 times (15' jog followed by 3 'walk) + 5' walk
Week 11
• Day 1: 5 'walking + 4 times (7' jogging followed by 2 'walk) + 5' walk
• Day 2: 5 'walk + 25' footing + 5 'walk
Week 12
• Day 1: 5 'walk + 3 times (10' jog followed by 2 'walk) + 5' walk
• Day 2: 5 'walk + 32' footing + 5 'walk
Week 13
• Day 1: 5 'walk + 2 times (15' jog followed by 3 'walk) + 5' walk
• Day 2: 5 'walk + 40' footing
Week 14
• Day 1: 5 'walk + 20' footing + 5 'walk
• Day 2: 5 'walk + 45' footing
Week 15
• Day 1: 5 'walk + 30' footing + 5 'walk
• Day 2: 5 'walk + 45' footing
Week 16
• Day 1: 5 'walk + 20' footing + 5 'walk
• Day 2: 5 'walk + 50' jogging
Week 17
• Day 1: 5 'walk + 40' footing + 5 'walk
• Day 2: 50 'footing
Week 18
• Day 1: 45 'footing
• Day 2: 45 'footing