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Jogging Tricks

Jul 3, 2011 | By Pam Murphy
Jogging Tricks
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The benefits that jogging provides to your health and well-being give this popular workout long-term appeal. But for beginners, the aching muscles, breathlessness and hammering heartbeat can take a toll on your ambition. Rather than turn in your running gear, employ a few jogging tricks to get you through the toughest obstacles. Check with your doctor before you get started -- particularly if you have a history of heart or orthopedic problems.

Dress the Part

Dress in running clothing designed to wick away moisture and keep you dry. Also, a supportive sports bra is a must for women runners. Additionally, wearing the right shoes helps protect you from injury and keeps you as comfortable as possible during your runs. Visit a running specialty store for help matching running shoes to your feet. If you have flat arches, for example, and your feet tend to roll excessively to the inside, a stability shoe can minimize pronation. If you have high arches, stability is less important than cushioning.

Start Slow

The chances of going from zero to 10 or 12 mph without training are low, unless you've got a fitness base from other strenuous activities. One trick to a successful jogging program is knowing when to walk and when to run. Intervals can help you build tolerance for jogging, gradually training your body to move faster for longer periods. Walk breaks are part of the process for most joggers from beginners to the more experienced. Find a ratio that works for your current level of fitness and modify the intervals as your fitness improves. For example, a good 15 to 20-minute workout for beginners might include repeating intervals of two-minute walks and 30-second jogs. As you get stronger, shorten your walking periods to 90 seconds, then to one minute and finally to 30 seconds, until eventually you can jog the duration of your workout with very few, if any, walking breaks.

Breathe

Although you may eventually settle into a natural breathing pattern during your jogs, one helpful trick for beginners is to focus on a specific breathing pattern. Not only does it distract you from issues such as how much more distance or time you need to cover, it also serves a functional purpose. Controlling your breaths helps you avoid erratic breathing that can slow you down and it gives you a way to manage speed as you gain experience. When you use a breathing pattern, each step you take coincides with an inhale or exhale. Typical patterns include a 2-to-2 ratio, a 3-to-3 ratio or a 3-to-2 ratio. A 2-to-2 ratio, for example, consists of breathing in for two steps and out for two steps.

Find a Jogging Partner

Part of any successful jogging program is showing up for the workout. Even though it's rewarding and can be fun, it's also easy to talk yourself out of pounding the pavement for 30 minutes. Scheduling at least some of your workouts with a fellow jogger or joining a running club will provide extra motivation to lace up your shoes and head out the door. The Road Runners Club of America lists contact information for local running clubs on its website.

Sign Up for a Race

Even if you don't have your sights set on winning a foot race or taking home an age-group award, signing up for a 5K or 10K will motivate you to adopt and stick to a regular training schedule. Jogging in area races also allows you to network with other fitness enthusiasts who have goals and fitness levels similar to yours. Training for and finishing a race affirms you as a health-conscious, committed jogger, making it easier to keep up the good work.

Eat to Run

Counting carbs or carb loading isn't necessary for a successful jogging program. However, you do need to eat a balanced diet of quality carbs, lean protein, whole grains and healthy fats to maximize nutrition and energy levels. Generally, it's best to wait at least an hour or two after eating before you hit the running trail. The general guideline for exercising after eating is to wait three hours after a full meal, at least two hours after a small meal and an hour after snacking. Each person is different, however, and experimenting with the timing of meals and exercise can help you find your ideal formula.

References

Article reviewed by RandyS Last updated on: Jul 3, 2011

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