As a beginner jogger, you have a lot to learn to go from a hobbyist novice to a seasoned runner. Whether you jog to train for an event such as a marathon or you simply run for fitness, you can increase your speed, endurance and safety by following simple jogging rules that apply to beginners and vets alike. By taking precautions and preparing for your jogs carefully, you'll not only have an enjoyable time, you'll get the most out of your daily fitness runs.
Stay Safe
Safety should be one of your first priorities when you jog. While jogging from the safety of a treadmill may shield you from the elements, it can be boring. If you choose to jog outside, protect yourself from cars, strangers and the elements. Dress appropriately for the weather in layers that can be removed should you become overheated. If possible, jog in the daylight so you're clearly visible by cars. If you must jog at night, stick to the sidewalks and wear reflective tape so you're easily seen. When possible, stay on the sidewalk and obey all traffic signs and lights for your safety. Always tell someone where you're going and when you should be back and carry a cell phone with you.
Get the Gear
If you're serious about making jogging your central form of physical activity, you must have the proper gear to make running more comfortable and effective. While cross trainer shoes are fine when you're just beginning, as you become more proficient you may want true running shoes. True running shoes fit more snugly than cross trainers and are lighter so as not to impede your movement. A store that specializes in running shoes can help fit you for a supportive pair.
Take Your Time
There's no rush to becoming a seasoned jogger. If you push your body too hard at first, jogging may become a painful and negative experience for you. By starting well in advance of any event you'd like to jog in, you'll have ample time to train your body for strength and endurance. Listen to your body and stop if you can't catch your breath easily or you have sore feet, shins, knees or hips. By taking the process of building your endurance slowly, jogging will be a healthier, more positive and more rewarding experience.
Keep Breathing
When you exert your body, it's human nature to hold your breath for more power. But holding your breath can reduce your endurance while jogging. Before you begin, ensure that you can breathe deeply by placing a hand over your belly and taking in a breath. If you're breathing properly, your hand will rise over your belly, proving that you are drawing air into and through your lungs. Breathing properly while running can increase endurance and comfort. Adopting a breathing rhythm using breathing techniques can help you pace your jog.
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