Perform interval training once a week. Interval training has been shown to improve endurance performance such as jogging. Jog at a steady pace for two minutes and then increase your speed to a full sprint for one minute. Return to your steady jogging pace for two minutes to recover. You can then lengthen your intervals but allow sufficient time to recover between the intense bursts of speed.
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The definition of running is where there is at least some point during the stride that both feet are off the ground at the same time.
The other thing to consider is that no matter what the speed is, you will burn the same amount of calories if you go the same distance. It will take you longer at a lower speed of course, but you will also be less prone to injuries!
People have many different preferences regarding the clothing they like to wear while exercising. In general, as long as you are comfortable, and warm enough while exercising, it is not necessary to wear anything specific when joggin. For longer running events, however, it would be worth-while buying specially designed clothes. In addition, jogging clothes for winter might include mittens, gloves, hats, and scarves.
The best time to jog is usually in the morning. Set your alarm and wake up around six in the morning. If you find that difficult, make it 7 am, or 8, or 9 depending on your schedule! Beyond that, you will not get the maximum benefit of jogging. This is because early in the morning, the air is fresh and the oxygen content in the air is high. When you jog in the mornings and gasp for breath your lungs are filled with oxygen which is needed to burn off calories.
Set yourself targets!
According to the experts, you’ll need to burn 3,500 calories in order to shed one pound. That means if you total 500 calories while jogging per day, and if you jog everyday, you’ll theoretically lose one pound per week.
Done the whole year, it can add up to around 50 pounds – but, you’ll also need to watch your diet!
- Run against traffic. If you happen to be running on the pavement, travel on the right and pass on the left.
- Try not to run more than two abreast if you are running in a group – be curtious to other users.
- If you are running an out-and-back route, don’t just make a sudden u-turn at your turn around point. Be considerate to other users of the road or trail. Making a sudden u-turn without looking over your shoulder is a good way to get hit.
- Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings.
- Use common road sense – stop at stop signs and ensure oncoming traffic actually stops before you proceed. Don’t assume cars will stop if you are entering a cross walk.
- Respect private property along your route.
- Don’t litter. If you can’t find a litter bin, carry your trash home.
- Don’t relieve yourself in the neighbours bushes.
Jogging is an exercise that involves running at a slow pace – usually for an extended period of time.
It is considered a very effective form of aerobic exercise.
The key to jogging is not to max out the jogger’s heart rate, but find the right amount of exercise that will result in a healthy heart rate. This is usually between 60% and 90% of effort and results in a much healthier and longer running workout.
All sports including walking, jogging, running and, indeed, many other forms of exercise require core strength to protect against injury.
There are many things that will assist in reducing the risk of injury in the early weeks of jogging or running. Basic stretching and strengthening exercises will help you prepare.
Stretching should be performed slowly. Hold each stretch for at least a count of 10 and repeat a couple of times. Stretching will get easier and feel better each day it is performed. Over a period of days, hold each stretch a little longer to increase the flexibility. Strengthening exercises can be performed after a day’s walk, or around the same time as the core strength and stretching exercises.
One of the hardest things about keeping fit is finding the time to exercise. Over the years I have found that the best way is to combine travelling time with exercise time. Leave your house earlier and jog or cycle to work. Not only do you get fit, but you are using up time which is wasted by sitting in a car or on public transport!
- Save on parking costs
- Use showers and other facilities provided
- Join your friends who already cycle
Why not plan a route and see how long it will take, and think about how good it will feel to get the exercise you need every day!
- Look at a map of your neighbourhood. Look for nearby nearby parks, golf courses, hiking trails and roads with pavements.
- Check in your local press to if there are any local running, walking or jogging clubs in your area and what their recommendations are. It might be worth checking in to local cycle routes as these often follow walking routes.
- Scout out where you’re thinking of running, jogging or walking. If the traffic is particularly heavy, drive.
- Look for routes that you can jog at any time of day. Well lit trails in well populated areas are key.
- Make sure the environment suits your style of exercise. Avoid long distances of cement or concrete and stick to dirt tracks or grass routes if available.
- Always make adjustments to your routes as local disruptions may occur.
- Ensure you’ve got a few routes with varying distances in your mind so that you can vary your exercise.
- Time yourself along your route, and get an idea of distance using a mileage counter, or Google Maps.
- The presence of other joggers along a route often signifies that the route is good and well used.
- Always run with someone else where possible.