Jogging is often described as the light version of running, but that doesn't mean it's easy. Jogging will raise your heart rate, make you breathe harder and burn calories in order to control body weight. In other words it is a challenging workout. However, you can make your jogging experience a safe and fun one with a few precautions.
Proper Clothing
Wear athletic clothing that is appropriate for the season if you are jogging outside. If you are indoors, choose materials that breathe and allow you to sweat. Shoes are critical when performing any type of activity. Make sure that you are wearing shoes designed for running and that they fit well. If your feet are hurting during your jog, it is possible that your shoes are worn down or the fit is not right for your foot.
Warm-up and Cool-down
A warm-up prepares your body for more strenuous exercise. It increases blood flow to working muscles and away from your core to literally raise the temperature in your muscles. For jogging, you can warm up by walking or jogging very slow for five to 10 minutes. Cooling down after your workout does just the opposite. It helps bring the blood back to your core to lower your body temperature as well as return heart rate and breathing to normal.
Avoid Overexertion
Stay attuned to how you are feeling during your jog. If you begin to feel lightheaded or dizzy, immediately slow down and rest. Gradually increase the distance you jog over time. Do not go from jogging two miles to five immediately. Also do not increase your pace drastically. If you try to run too fast, you will burn out quickly and not get as much benefit from your workout.
Stay Hydrated
Hydration is critical for performance. If you become dehydrated during your jog or start when you are dehydrated, you run the risk of overheating or injuring yourself. Your muscles are approximately 70 percent water, according to the National Strength and Conditioning Association. Drink before you go on your jog. If your workout is more 20 minutes, it is hot out or you sweat a lot, bring a water bottle with you and sip throughout your workout. Also be sure to drink when you get home.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Fit Moves.com; Exercise Precautions; Chris J. Dunn
- Beginner Jogging Tips: Jogging Tips for Beginners
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