Jogging, or running, is one of those incredible exercises that is great for the entire body and is easy on the wallet in terms of expenses. You just need a good pair of shoes, some shorts, tank top, and support gear, in order to get started with the exercise. It targets all your problem areas, provides excellent cardiovascular exercise, and releases the happy endorphins. However, getting started can be one of the more overwhelming feelings in the world. Never fear! We have listed several tips so that you are better educated and can get started on your own jogging journey.
It’s Natural and So Are Precautions
Jogging is a natural sport for humans. Our bodies are designed for long distance running and yet we still need to take precautions so that we don’t harm ourselves. This is especially true if we have been living sedentary lives and we are making healthy changes to take care of ourselves. There are several common injuries that a jogger will face at some point. Those are:
· Runner’s knee
· Plantar fasciitis
· Achilles tendinitis
· Shin splints
· Stress fractures
· Ankle sprain
· Pulled muscles
All these can be avoided, or minimized, through proper footwear, proper technique, and careful stretching before and after a jog. If you have already started jogging and think you may have an injury, do seek out help. You will want to be informed on caring for yourself during an injuring. Especially if you need more info on helping with your plantar fasciitis pain in one foot or both. That one is a doozy!
Buy the Right Shoes
It is important that you wear the right shoes for running. Ironically, cross trainers are not your best bet. Your best bet is to go to a running store and ask to be properly fitted. You may find that you need a larger size and/or width because of how your feet land when you run. You will have to run on a treadmill for someone so that they can watch your gait and assess your needs. Yes, running shoes are not cheap. But when it comes to potential injury, it will save you a ton later down the road. You are worth the investment!
Stretch It Out
You can’t just hop up off the couch and run. Your muscles aren’t ready for that kind of a workout! And if you attempt to do it, you will find yourself with a pulled muscle. Take just a couple of minutes and stretch out your body before you jog. A few suggestions are:
· Walking lunges
· Kneeling hip flexor stretch
· Side stretch
· Calf raises
· Hip circles
· Stork stretch
· Arm circles
Although you think you are going to be working your legs the most, you are actually going to use your entire body. Make sure all your muscles feel loose and ready to go.
Posture is Important
Keep your posture in place to get the most out of your jog. Arms should be positioned at a 90-degree angle and you use them to propel you forward. Your head should be looking forward, use traffic signs ahead of you to gauge if you are keeping your head in proper place. Don’t lean forward unless you are going uphill. Be sure to keep your shoulders down, if you find them up around your ears you will put unneeded strain on your back.
Your Gear Should Be Necessary
It’s easy to fall into the trap of buying tons of gear outside of the shorts, tank tops, support wear, and shoes. There are lots of nifty gadgets made for joggers but the important thing is to make sure it adds to your experience rather than weighs it down. It shouldn’t take you 30 min to get ready for a jog because you have to get all of your gear ready! A few suggestions on what we think is necessary are:
· Runner ID tag for your shoes
· Runners belt (holds keys and your license)
· iPod & earbuds that fit over the ears
See how easy that is? Not a lot of fuss but keeps you going!
Don’t let jogging overwhelm you. The important thing is putting one foot in front of the other!
