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Requirements for Jogging

Jun 7, 2011 | By Ryan Matthews
Requirements for Jogging
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Jogging is a relatively safe form of exercise that can be performed indoors or out and in hot or cool environments. Jogging is typically classified as a movement done at a speed between a walk and a full run. A jogging pace is traditionally the speed at which you can move forward for an extended period of time without reaching quick exhaustion. The requirements for jogging take these factors into consideration so you can jog safely and comfortably.

Medical Clearance

The American College of Sports Medicine recommends that you receive medical clearance before changing any aspect of your current exercise regimen. Jogging is significantly higher in intensity than walking and might not be a suitable form of exercise if you are extremely overweight. Elevating the heart rate may also trigger trouble for those with heart conditions.

Shoes

Proper footwear is a crucial point of consideration for jogging. The ACSM notes that 85 percent of exercisers wear shoes too small for exercise. The organization recommends that your running shoes be one-half to one full size larger than your street shoes. This will allow room in the toe of the shoe for more natural movement. A new pair of running shoes should be broken in"with normal wear for a total of 50 to 60 miles before being used for jogging. Shoes should be replaced after 400 to 500 miles of use.

Clothing

The clothes you wear play a crucial role in your ability to jog. You must always dress for the weather you plan on jogging in to allow for adequate heat dissipation or retention. Loose-fitting shorts and T-shirt are appropriate in hot environments, while sweat pants and sweat tops are more suitable for colder environments. It may also be advisable to wear a long-sleeve T-shirt under a sweat top in cold weather. This will allow you to remove your sweat top when running in cold weather as your body temperature naturally rises with exercise.

Reflective Gear

If you plan on jogging at night or early in the morning, you should purchase some sort of reflective vest for your jog. These vests are typically orange and yellow with reflectors that naturally bounce light from car headlights. The colors and reflectors will help alert drivers and other joggers to your presence. For safety purposes, it is also advisable to run with a partner who is also wearing reflectors. This doubles the visual presence of the reflectors and deters person-to-person crimes.

References

Article reviewed by Will McCahill Last updated on: Jun 7, 2011

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