Jogging is an effective cardiovascular exercise that improves aerobic fitness, burns fat and develops muscular endurance. Practiced around the world, jogging involves running at an easy pace for an extended period. Where running is often competitive, jogging is not. Jogging is not purely the reserve of the less-fit or recreational exerciser. Elite athletes will use jogging as an easy-paced active recovery between faster-paced running intervals. While jogging is generally safe, you should take several precautions to minimize the risks associated with this form of exercise.
Shoes
Jogging is a high impact activity that promotes a heel-strike action. Your weight lands on your heel and is then transferred onto the ball of your foot before you push of your big toe and into another step. Impact-related injuries are common in both joggers and runners. To minimize your risk of injury, wear well-cushioned and supportive jogging shoes. To further reduce the amount of impact stress, jog on forgiving surfaces such as grass, forest trails or dirt tracks. Jogging on hard roads only adds to the potentially injurious effect experienced during jogging but for many joggers, this is unavoidable.
Be Seen
Many joggers work out early in the morning or late at night when it is dark. To minimize your risk of being involved in a road traffic accident, it is important that you are as visible as possible. Sports clothing manufacturers make ranges of jackets, T-shirts, singlets, shorts, hats and leggings that are brightly colored or have reflective strips sewn into them. Wearing this type of high-visibility clothing will ensure that other road users can see you clearly. If you are going to be jogging on unlit roads or trails at night, consider wearing a head torch.
Personal Safety
Although jogging is a healthful pursuit that is generally safe, accidents happen. You might get lost, suffer an injury or be the victim of a crime. To ensure you can summon help if necessary, always carry a cell phone and money for a taxi cab. If possible, tell someone where you are going, what your intended route is, roughly what time you will be back and what to do if you are late. If you suffer from any medical condition, wear a medi-alert bracelet or pendent that details your illness. It is also sensible to carry some Identification.
Making Progress
In exercise, if you want to improve your fitness, you need to increase the duration or intensity of your workouts. If you always jog at the same speed over the same distance, your fitness will not improve. Getting fitter means that you must work out longer and harder. To minimize your risk of developing any jogging related injuries, only increase your daily and weekly jogging distance by 10 percent per week. While this may seem like an insignificant amount, small but regular increases will add up to a big fitness improvement over time. increasing the duration of your workouts too quickly may result in a prolonged break from jogging due to injury and a subsequent loss of fitness. Slow and steady is the best way to go.
References
- "Jogging With Lydiard"; Arthur Lydiard and Garth Gilmour; 2002
- "The Complete Idiot's Guide to Jogging and Running"; Bill Rodgers; 1998
- "Walking and Jogging for Health and Wellness"; Frank D. Rosato; 2011
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