Jogging is an effective aerobic exercise that can burn loads of calories and increase your overall fitness level. You can reduce your risks of jogging if you slowly ease into the activity with your doctor's approval. Jogging risks include overuse injuries, such as stress fractures and plantar fasciitis.
Fitness Level
Jogging can be too intense if you are new to exercise or have a low fitness level. Over-exerting yourself with jogging can be risky to your health, especially if you experience chest pain, shortness of breath or orthopedic problems. Jogging if you are extremely overweight or recovering from knee injuries can also put you at a higher risk of injury. If you cannot carry on a conversation while you're jogging but are instead left panting, the activity is too strenuous. Slow it down to a brisk walk until you build up your endurance enough to jog without risking your health.
Preparation
Properly warming up and starting slow can reduce your risk of jogging injuries. Warming up consists of gently stretching your legs and related muscles you intend to use and starting your workout at a walking pace of 2 to 3.5 mph. Slowly increase your speed until you hit the average jogging speed of 5 mph. Slow down to a walking pace for a break during your workout if jogging becomes too strenuous. Attempting to go too fast or jogging too far in your early running days, even if you're already at a high level of fitness, can also lead to injury. Common running injuries include shin splints, which lead to pain in your lower leg near your shin bone -- and Patellofemoral Pain Syndrome, which leads to pain in your knee area that often worsens when jogging downhill.
Jogging Style
Repeatedly jogging in shoes that do not properly support your running style can increase your risk of injuries. When you jog, your heel hits the ground first, followed by your foot rolling forward. If your foot rolls directly forward, your pronation is neutral and you can opt for a general jogging shoe. If your foot rolls too far inward, or overpronates, go for a motion control or stability shoe. If your foot rolls too far outward, or supinates, choose a flexible shoe with generous cushioning. Overpronators, especially, have a high risk of knee pain and injuries unless the shoe offers proper support. Other risks of not wearing the proper shoes are ankle sprains, Achilles Tendinitis and repetitive stress fractures in the foot and leg bones from repeated impact.
Considerations
If you jog outdoors, you face environmental risks that include vehicle exhaust, smog, dust and particle pollution. Repeated exposure to such pollution, especially when you are inhaling great quantities while jogging, can increase your blood pressure along with your risk of asthma, heart disease and heart attack. Jogging outside in the early morning or evening is generally healthier than other times of the day. You can also check your local air quality at the Air Quality Index website and move your workout to an indoor treadmill if necessary.
References
- "Fitness" magazine; The Dirty Secret of Outdoor Exercise; Karen Houppert; April 2010
- Cleveland Clinic: What Is The Best Type of Aerobic Exercise?
- REI: How to Choose Running Shoes
- "Fitness" magazine; Running 101: A Beginner's Guide; Erin Strout; September 2006
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in One Hour; December 2009
- Sports Injury Clinic: Common Running Injuries
Member Comments