Jogging is a versatile and affordable recreational sport at any age. It does not require special training, expensive equipment and special tracks. Anyone who strives to lead a healthy lifestyle and cares about maintaining active longevity can master jogging.
It is necessary
- - sportswear and footwear;
- - clock or stopwatch.
Instructions
Step 1
Assess your level of physical fitness for jogging. If you suffer from serious heart disease, kidney disease, high blood pressure, then any jogging may be contraindicated for you. You should also refrain from jogging if you are experiencing an exacerbation of colds. It is best to first consult with your doctor so as not to harm the body.
Step 2
Find the right running gear. The choice of clothes and shoes is determined by their comfort and the nature of the weather outside the window. It is advisable to take a closer look at the choice of footwear: it should be soft and elastic. It is best if you are using running shoes with an instep support in the insole. This will allow you to evenly distribute the load on the surface of the foot while running and protect the spine from injury.
Step 3
Learn and master jogging techniques. It resembles race walking in many ways. At the moment of contact of the foot with the coating, the foot is placed on the heel, and then smoothly rolls, in contact with the ground with its entire surface. The leg is completely relaxed in contact with the ground. The fly leg bends at the knee joint and straightens slightly after pushing off the surface. When jogging, the arms perform more intense swinging movements than when walking.
Step 4
Pay attention to your jogging breathing technique. It is necessary to inhale with the nose, and exhale the air with the mouth. Try to breathe freely and deeply. The cycle "inhale-exhale" should be performed in four running steps. It is generally accepted that if you can talk quite freely while jogging, the load is chosen in the optimal way.
Step 5
Start each running workout with a light five-minute warm-up. Several exercises to develop flexibility and mobility of the joints will help the body adapt to the upcoming load and save the muscles from sprains.
Step 6
Take jogging seriously. Plan the time and place of training, draw up a training schedule. Keep a journal in which you will record the time and duration of your running workouts.
Step 7
Also, write down your well-being and physiological parameters in your diary. It will be enough for an amateur athlete to monitor the heart rate before, during and after exercise, as well as to measure the recovery time of the pulse to the initial level by the clock. As you train, you will notice how your fitness and physiological parameters will improve.
