Running is one of the most natural ways to exercise and it boosts health and fitness. All you need is some comfortable clothes and a pair of running shoes.
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 are not compatible with jogging activities, or some conditions 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. Keep building on distance and speed each week and when you can add in some longer runs.
Always plan your runs well so that you know how long and how far you are going to run even if you are just planning a short run around the block. This gets you into the habit of setting goals and as you improve your fitness it will be easier to plan longer and more challenging runs.
Just aim to improve a little every week. Work on increasing your speed and the distance you run. This will build up your strength and fitness and over time you will start to run much longer distances. Following some specific Running Workouts can help you to speed up your running fitness.
Remember, as Confucius said, “it does not matter how slow you go, as long as you do not stop“. Keep on running and in time you will get fitter and healthier.
Training tips and stretching techniques
Planning your jogging route
Jogging may be performed in a lot of ways. Long distance jogging generally covers 6-20 km, at a moderate speed on even roads or paths. Short distance jogging covers 3-6 km in a faster pace. Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness. Jogging in a hilly terrain with paths going both up and 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 warmed up already. 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. Read George Gandy’s (Seb Coe’s trainer) Top Running Tips.
Planning your running schedule
If jogging is the only sport activity done, then a jogging session every other day is ideal. This is enough to give all the health benefits and gradually increase your condition and endurance without wearing yourself out. If you combine jogging with other types of sport activities, then running 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, what is most important is that you run at a time that suits your lifestyle. If you are planning a long morning run it is best to have a drink and snack before you head out.
Learning to enjoy running
Running can give you both physical and mental joy, so long you do not exhaust yourself! When jogging is done correctly, you will actually feel less tired after 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 than exercising in a gym. Even running in the rain can be refreshing and pleasurable. While running some people also get an euphoric mental feeling – a “runners high”! Once you get started, you will want to learn how to get faster and better at running,