Instructions: How to Start Jogging

Instructions: How to Start Jogging - It takes a good amount of stamina and energy to be a jogger. In the beginning, it is best to start slowly. This will allow you to prepare yourself both mentally and physically to go the distance. By taking the time to really learn proper jogging strategies and techniques, you will reduce your chances of straining muscles.
Instructions: How to Start Jogging

Instructions

  1. Develop a good warm up routine. It will help your blood circulate and get more oxygen flowing to your muscles. This will help keep you flexible and prepare your body for the demands of jogging. It will speed up your heart rate, which will minimize the amount of stress on your heart from the jog. Begin by walking slowly for five minutes. Gradually intensify until you are walking at a brisk pace. Stretch for about five minutes before beginning your jog.
  2. Gradually shift from walking to jogging. Do this by alternating between jogging and brisk walking. Continue alternating between the two for 20 minutes. Remember to walk immediately after you finish jogging. This will keep the muscles you used during the jog from feeling worn down and it will improve your endurance, allowing you to jog further.
    Over time, you can gradually increase your running time and decrease your walking.
  3. Check your jogging form. Jogging in the proper form can reduce the amount of stress on your body. Keep your eyes focused straight ahead. Don’t look down at your feet. As you jog, the ball of your foot should land on the ground first, and then your foot should roll forward until your toes touch the ground. This will help prevent strains or injuries to your foot. Keep your fists gently closed near your waist. Tightening your hands can cause strain to your neck and shoulders. Keep your arms bent at a 90-degree angle and let them move from back to front.
  4. Pay attention to your breathing. This will help you determine if you are jogging at a speed that your body can handle. You should be able to participate in a conversation when you jog. If your breathing is labored, you are moving too fast.
  5. Give yourself a cooling off period. Get into the habit of doing a cool down routine at the end of each jogging session to help your body gradually slow down from your jog. Start with a brisk pace and then walk slowly for about five minutes, followed by five minutes of stretches.

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