What better than to start your day with jogging. Jogging is a form of running at a slower pace to increase physical fitness. It is an aerobic exercise which helps in keeping our body and mind in a healthy condition. There are many positive effects of jogging on our body like enhancing metabolism, blood circulation which in turn also strengthens the heart. It is also known to increase the capacity of our lungs, makes it strong and helps in maintaining a good physique. Though jogging is considered for its good effects, there are also some who advice against it. The most common negative impact of jogging is the high risk of injury. The reason for the same is the negative effects of jogging especially when not done in the right manner.
Jogging is not just running slowly, there are many other factors to be considered. Jogging alone does not provide much of a benefit. It has to be combined with stretching exercises and other forms of muscle building exercises.
Do’s & Don’ts of jogging
Consult Your Doctor: Before you even decide to jog please make sure to consult your doctor, especially if you are suffering from any kind of illness or undergoing any kind of treatment. This is because in some cases this can become life threatening if you have undergone any kind of surgery or have any physical injuries prior. Please make it a point to check with your doctor on the possibilities of jogging.
Find the Right Place to Jog: When you decide to start jogging regularly make sure that you identify a proper place which is away from traffic and disturbance. Also make sure that there are not many ups and downs as it varies the pace of jogging and the possibilities of a fall are more. Jogging in area with a lot of traffic around is dangerous and can lead to accidents. Please make sure that there is enough light when jogging to see what lies ahead of you.
Ensure Proper Dressing: The next important factor is wearing the right clothes and footwear. Always wear comfortable and stretchable clothes which do not cling too tightly to your body. Avoid clothes which stick to your body when you sweat. Clothes that you wear should allow your body to get cooled after the activity faster. In the case of females wear comfortable inner garments like a Sports Bra to avoid any discomfort. The next most important accessory is the footwear. Wear sports shoes of the right size. This will give you a better grip and will provide comfort to you feet. It reduces the chances of falls and injuries to the foot and ankle. Check you shoes regularly and replace them in case of too much ear and tear. Using worn out shoes can lead to injuries, Strain on your foot for lack of cushioning etc.
Warm up: People may not be aware of the importance of warm up before they start jogging. It is very important that you do some warm up exercises like stretching, cycling or any other simple activities. Warming up is the process of preparing your body for the activity of jogging. This helps in increasing the effect of jogging. Overstretching and doing strenuous exercises can cause injury. Do not overdo the warming up procedure.
Breathing Control: Whatever be the activity we do, one aspect that we tend to ignore is our breathing. The right way to breathe when we are running or jogging is through our nose. Even if you exhale through your mouth, make sure you don’t inhale through it. Inhaling through you mouth will make your mouth and throat dry. This leads to tiring very quickly. Please ensure that you inhale and exhale completely. The duration between inhalation and exhalation must be maintained. If you follow the technique correctly, it will benefit you more.
Hydrate Yourself: Intake of plain water before going for a jog helps to keep your body hydrated. This will also help in reducing fatigue and helps to cool your body. You may consume fresh juice, water etc. Avoid intake of fluids with too much caffeine and chemical additives.
Diet: Jogging increases the rate of metabolism. Increase the intake of carboydrates and proteins. Regular Jogging requires lot of energy and increasing the intake of carbohydrates is essential for meeting the body requirements. Proteins help to repair the wear and tear of the muscles and to replenish them. Do not consume solid food 3-4 hrs before jogging as this can lead to stomach cramps and difficulty in jogging.
Physical Aspects to be considered: When jogging maintain the right posture. Do not leave your body too limp or too rigid. Do not show vigorous hand movements. Do not exert too much pressure on your knees or your upper body. Keep you shoulders in and relaxed. Keep your upper body erect and knees in a slightly bent position to give a better result and to avoid injuries.
Over Exertion: Whenever you begin a new routine, it is advised that you do it step by step. So is the case with jogging. Don’t try to jog for half an hour at a stretch on the first few days itself. Instead gradually increase the distance and time at a slow pace, allowing the body to get adjusted to each change. Doing too much all of a sudden will definitely not benefit you but it can certainly cause excessive damage. Monitor your heart rate and ensure that it is within the specified limits. If it is not so then you are definitely over exerting yourself.
Relaxation: Once you are through with your warm up and jogging make sure that you relax and give time for your body to cool down. Jogging increases the body temperature and also puts strain on certain areas or part of our body. You can relax your muscles and body with the help of simple relaxing exercises.