Of the whole range of different sports activities, jogging is certainly the simplest and most cost-effective. To start jogging is enough to get a sweatshirt and sneakers, and the advantage is that it is not necessary to pay a set fee in clubs and gyms. Although its look simple, jogging has its rules that are good to follow. Here are nine useful tips for proper jogging that you should follow:
1. Layered clothing
You have decided to deal with the jogging – first and foremost you need to pay attention to the choice of clothes. In addition to season and personal taste, main criteria must be comforted; otherwise, jogging can be much more demanding activity than is necessary.
If the weather is hot is good to wear shorts, but not too short because if it’s pressed and rubbed inside of the thighs can cause redness. In the upper part, it’s advisable to wear a simple cotton T-shirt (T-shirt) or shirt of modern synthetic fibers, which does not absorb sweat but allows normal skin evaporation during activity.
For evening jogging, it’s advisable layered clothes so you can remove some of the layers when you get hot. Over a shirt is enough to wear cotton fleece that retains heat but allows normal skin breathing.
If during jogging time you are not wearing proper footwear, you cannot use all the benefit of jogging, and besides that you run the risk of minor injury.
Every time the foot touches the ground, all the joints of the ankle, knee and back are subjected to a load 3 to 4 times the weight of the body. Thanks to the sportswear these pieces are amortized by reducing friction at every step. Especially running sneakers must be flexible.
3. Go to the park
Best places for jogging are places rich in vegetation or places that are away from urban smog. During the sports activity, needs for oxygen is increased and if the air is polluted chances to pollute your body are greater.
Therefore, it is best to go to the quiet, green, rich places, and if it is not possible then select at least parts where there is less traffic.
Among the most dangerous substances that pollute the air are those that emit exhaust pipes of motor vehicles.
4. Avoid asphalt
Running is a sport as old as man, but human legs certainly were not designed to move along the asphalt and paving, so the grass and clay courts are a much more appropriate place where your feet a lot easier tolerate jerks and shocks due to rapid rebounds during the run.
In today’s civilization firmer grounds is dominating, so it is best to go to parks and forests, not only because of healthier soil terrain but also because a lot of air quality.
On these grounds, it is much less risk of sprains and strains, as injuries caused by reduced depreciation shock and vibration joints and legs. Such permanent strokes can be harmful to your back.
To avoid such things is enough quality pair of running shoes, which now has in all colors and models for every taste.
5. Eat at least one hour before running
The rule that always apply to all physical activities, including jogging, is never to run on an empty stomach or a full stomach.
The best is to eat the main meal 1-2 hours before running.
A meal taken before running should contain carbohydrates (pasta, bread or cereals) because these are substances that gradually release energy in the body, providing it with the power supply for a long time.
6. Drink liquids and when you’re not thirsty
During the run, as with any demanding exercise, the body due to sweating and evaporation loses a lot of fluids; therefore, it is crucial that liquids are replaced.
Lost fluids can be recovered by water, unsweetened fruit juices or special salt energy drinks.
While running, it is important to drink small sips of liquid, regardless of whether you feel thirsty, because when you feel thirsty, it is a sign that dehydration has already begun.
7. Breathe through your nose
Although breathing is a unconditioned reflex, it is a critical factor in physical activity. To fully take advantage of all the benefit of jogging and get less tired during the effort, it is important to be that you breathe through your nose and exhale through the mouth.
This way of breathing is important because in this way the outside air temperature is regulated before it enters the lungs. When air is inhaled through the nose, it is humidified and heated, and thus avoids the dryness of the mouth and throat.
8. Stretch before running
To prevent the risk of sprains or other muscle microtraumas, before you start running it is important to devote 5-10 minutes for stretching exercises.
Recommended exercises are very simple and should be performed slowly and correctly; they are critical because in this way the muscles warm and avoid the painful injuries and cramps during jogging. Also, it reduces the risk of muscle stiffness in the days after the run.
If you are new to jogging, especially if you have not previously engaged in some physical activity, do it gradually. Also, as with any physical activity, it is advised pre-consult with your doctor to rule out the possibility of adverse effects of running or any physical activity on your health.
You can start with the briskly walk, 30 to 40 minutes a few days, then you can start to run for 5 minutes every day, and then after a few days increased to 10, then to 15, then to 25 minutes … until the hour of running a day.
If you feel a great effort, it is good to slow down the pace and continue to run for several minutes. It is not necessary to jog every day to stay fit; it’s enough to run about 30 minutes two to three times a week.