Running is very good for your health. It provides a great cardiovascular workout and strengthens and tones muscles. Regular jogging gives better overall physical condition as well as some other health benefits, including mental benefits such as relaxation and reduction of anxiety.

Regular running and jogging is a good way to improve health and fitness. Many people are concerned about long term damage to joints, such as knees, ankles and hips, as a result of running. However, with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks. There are several beneficial effects of starting a running routine:

Better running training tips and stretching techniques

Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. This is essential for maintaining good fitness.

It speeds up the digestive system and can help to relieve digestive problems. Many people that live a sedantary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise.

It counteracts depression. All forms of exercise can help people cope with depression.

It increases the capacity to work and lead an active life. The fitter you are, the more active you can be. There are so many more opportunities available to people that are healthier and fitter.

Jogging makes you burn fat and thereby helps to lose weight. In addition to increasing metabolism, jogging it an effective way to burn more calories, which helps you lose weight. If calories consumed in food is less than calories during exercise and other daily activities, you will lose weight. It is impossible not to!

Jogging helps to reduce stubborn belly fat. Stubborn fat can be ver hard to shift, and a running program can really help to cut down on the last of your stubborn fat.

If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise – the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did when you were overweight.

Jogging will strengthen the muscles and bone density of your legs, hips and back. Long distance runners have very strong legs, even though they often look very thin and weak. Running does not produce bulky muscles like weight training or even circuit training does, but it does increase leg strength. Also, the constant impact caused during running can increase bone density, so long as you follow a healthy diet.

Jogging makes you sleep better. If you exercise well, sleep comes so much easier. One of the most important factors for improving fitness after exercise and diet is getting adequate sleep. Overtraining can occur if you do not rest properly.

Learning to Enjoy Running

Running can give you both physical and mental joy, provided you do not exhaust yourself! When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You may even start to enjoy the feelings in your muscles during the jogging and afterwards.

Running is a great way of getting away from your usual daily environment. Running outside is often much more pleasurable that exercising in a gym. Even running in the rain can be refreshing and pleasurable. While running some people also get a euphoric mental feeling – a runners high!

Jogging Routes and Sessions

Jogging may be performed in a lot of ways. Long distance jogging generally covers 6-20km, at a moderate speed on even roads or paths. Short distance jogging covers 3-6km in a faster pace. Jogging upwards in a steep terrain 3-4km, in a speed adjusted to the steepness. Jogging in a hilly terrain with paths going both up an down 4-8 km. It is advisable to vary the type of jogging from day to day, and to find several different routes to run. By running different routes you create more variety, which helps to keep you motivated. Also, by having a set of routes of varying distance, you can develop a weekly running schedule which includes both short fast runs and longer slower runs.

Planning a Running Session

You should start out at a slower pace for a few minutes if you have not already warmed up. Then you gradually increase to a comfortable speed. Once you become familiar with a few different routes, you will quickly learn the best pace for you, and also will know when to push yourself a little harder. Timing each run is a great way to monitor improvements. Some days you may feel that you have not run so well, but the time on the clock may show that you have actually matched your personal best. Keep track of your progress using a training diary.

Stretching Your Muscles Before and After Each Session

It is advisable to stretch out both before and after each jogging session, two minutes before and three to four minutes after the session. When stretching out do the following movements:

• Bend forward and touch your toes.
• Kneel down on one of your feet, and stretch the other out backwards.
• Bend your body to both sides.
• Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
• Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
• Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.

After the jogging it is often advisable to wait for a few minutes before you stretch out to regain your breathe and relax.

Planning Your Running Schedule

If jogging is the only sport activity done, a jogging session every other day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, twice a week may be enough.

You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.

How To Start Running

If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging.

The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.

Write a Jog Log

A good way to log your progress is to use a running journal. You are welcome to use our Running Diaries for this purpose.