Whether you’re targeting your first marathon or a 5km fun run it can be hard work improving your fitness and reaching that target distance, especially with a good time. There are a few simple steps to keep in mind when striving to improve your distance running that can have a huge effect on your performance.
Set a target and stick to it
Build on your distance with every run but be realistic and set targets. Add a couple hundred metres at a time until you get to your target distance or feel comfortable enough to start adding extra km and miles.
Pace your self
Hitting your target distance isn’t about putting in a good time especially if fitness is a concern. Just stick to your planned distance and ease up on the pace to give yourself a better chance of achieving your goal. Once you hit your distance for a couple of runs you can start to up the tempo again.
Keep it real
Set smart targets, if you can’t run 5km your unlikely to be able run a marathon in a month’s time… That’s not to say you won’t get there but if you stick to achievable goals you’ll feel a better sense of achievement and stay far better motivated.
Head and Neck
You lose a reported 40% of your heat from your head on cold days.
It’s important to keep it covered.
Thermal hat: A fleece or wool hat is perfect for keeping your head warm during winter runs.
Neck Gaiter: These are often worn by snow boarders and skiers, a neck gaiter can be extremely valuable on a winter day. You can also pull it up over your mouth to warm the air you’re breathing in.
Chapstick/Vaseline: Protect your lips from chapping with some Chapstick or Vaseline.
There are many essential items for many tasks, including jogging.
Trainers – ensure your trainers fit properly and are comfortable – it’s worth looking after your feet, as they’ll take the most damage.
Luminous vest – always make sure you are visible, especially at night-time.
Water bottle – ensure you remain hydrated – you can buy bottles in many shapes to make it easier to carry when running.
Summer – shorts, socks – remember, look after your feet! – and running vest / T-shirt
Winter – luminous vest, thermal running top, trackster (much better than jogging bottoms), gloves, socks and windproof jacket.
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.
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!
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.
