Jogging is not just a fun way to exercise but, when done properly, it can also improve health.
Jogging is a type of ‘aerobic exercise’. This means that it
forces the body to process more than the usual amount of oxygen. Since the muscles
use oxygen when they are exercised, the store is quickly used up when they are
worked hard. To replace the lost oxygen, your heartbeat and breathing are
speeded up. More than the usual volume of blood is sent to the heart which, in
turn, has to work harder to pump. The effect is to improve the working of the
cardio–respiratory system, strengthening the heart and improving the
circulation.
Additionally, jogging also tones up the muscles, especially
flabby legs and buttocks. It aids weight loss if you are on a diet, and helps
maintain that loss once you are down to your target. Finally, it can be
combined with routine keep fit exercises, so that you tone up muscles not
utilized by running.
Jogging guidelines
Jogging does not necessitate an expensive outlay on clothing
and equipment. All you will need is a pair of thickly cushioned running shoes,
with a rubber insole and good arch support. It should be broken in, and
possibly a size too big as this will allow your feet to swell slightly and
breath adequately.
Cotton socks are preferable to nylon as they help soak up
the sweat. Running clothes should be loose fitting and lightweight. A tracksuit
is comfortable and looks nice, but shorts and a T-shirt will do, and in any
case cost less.
The golden rule of jogging is not to overdo it – both at the
beginning, when over-enthusiasm may quickly lead to boredom or loss of
interest, and when you are building up to your target.
If you haven’t exercised strenuously or indeed at all for a
long period, it is worthwhile spending a few days doing warm-up exercises, such
as running on the spot, before you set out on your first jog. This way you can
build up stamina, avoid leg stiffness and prevent painful ‘shin splints’ (pain
and tenderness in the lower muscles and tendons between the leg bones.).
A sensible way to start jogging is by combining walking with
jogging. For instance you can walk for five minutes, jog for 15 seconds,
repeating this for 20 minutes. Build up slowly by cutting down on walking and
increasing jogging to 30 seconds, then one minute and so on until, over a
period of weeks, you are jogging the whole time.
Once you have completed a build-up programme, you can start
jogging properly and begin to think in terms of setting targets. Do not be
unrealistic and try to push yourself too much.
When you jog, keep your pace even and concentrate on
developing an easy rhythm. Jogging is not racing – it should be done at a
measured pace. If possible, you should jog on a soft surface like clay or
grass, rather than cement, which can cause injury. Many inexperienced joggers
develop blisters, a swollen Achilles tendon or a cartilage inflammation (called
runner’s knee.) If this happens, you should stop jogging for a few days and if
necessary, see you doctor. There is no sense jogging while you are in pain and perhaps
causing yourself further injury.
Moreover, if you find that your heart starts pounding or
that you repeatedly get a muscle cramp, you should stop jogging immediately and
rest.
After you finish jogging, you should cool off by either
walking or doing light exercise such as touching your toes, and this way you
can avoid dizziness that can result from the sudden withdrawal of oxygen caused
by flopping down immediately.
A word of caution: in spite of the scare stories, there is
no risk to jogging providing you begin gently and increase the exercise
gradually. However if you have a history of heart of breathing problems, back
trouble or muscular disorders, you should first consult your doctor before
starting to jog.
