| Performing regular jogging gives better
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| | * Long distance jogging 6-20 km in a
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| physical condition and other health
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| | moderate speed on even roads or paths.
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| benefits. Jogging also gives physical and
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| | * Short distance jogging 3-6 km in a high
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| mental pleasure.
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| | speed.
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|
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| | * Jogging upwards in a steep terrain 3-4
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| THE HEALTH BENEFITS OF JOGGING
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| | km, in a speed adjusted to the steepness
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| Jogging on a regular basis give a
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| | * Jogging in a hilly terrain with paths
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| distinct good effect upon the general
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| | going both up an down 4-8 km
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| health, provided it is not over-done. The
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| | It is advisable to vary the type of
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| effects are:
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| | jogging from day to day. Then the jogging
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| * Jogging makes the heart stronger. It
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| | gets funnier and you get a variable type
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| increases the capacity of the blood
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| | of training.
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| circulation and of the respiratory
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| system.
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| | HOW TO PERFORM A JOGGING SESSION
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| * It speeds up the digestive system and
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| | You should move slowly with little
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| helps you get rid of digestive trouble.
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| | efforts the first few hundred meters to
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| * It counteracts depression.
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| | warm up your muscles. Then you gradually
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| * It increases the capacity to work and
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| | increase your muscular work and speed.
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| lead an active life.
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| | When you have done half the route, you
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| * Jogging makes you burn fat and thereby
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| | can take a speedy spurt using most of
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| helps against over-weight.
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| | your capacity. If the route is long
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| * If you suffer from poor appetite,
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| | enough, you can take two or three spurts
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| jogging will improve your appetite.
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| | using nearly full capacity. The last
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| * Jogging will strengthens the muscles of
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| | hundred meters you gradually slow down
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| your legs, hips and back. However you
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| | again.
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| will not get very big muscles from
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| jogging.
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| | STRETCHING YOUR BODY BEFORE AND AFTER
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| * Jogging makes you sleep better.
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| | EACH SESSION
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| | It is advisable to stretch out both
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| THE PLEASURE OF JOGGING
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| | before and after each jogging session,
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| Jogging gives you physical and mental
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| | and not only the muscles in your feet,
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| joy, provided you do not exhaust
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| | but your whole body 2 minutes before and
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| yourself. When jogging is done correctly,
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| | 3-4 minutes after the session. When
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| you will actually feel less tired when
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| | stretching out do the following
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| you have finished a tour than before you
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| | movements:
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| began. You get nice feelings in your
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| | * Bend forward and touch your toes.
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| muscles during the jogging and
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| | * Kneel down on one of your feet, and
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| afterwards.
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| | stretch the other out backwards.
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| You will feel the wind blowing around
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| | * Bend your body to both sides.
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| your body. You will hear the birds
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| | * Stretch out an arm, grab something, and
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| singing, the music of running water in
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| | turn your body round so that your arm is
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| the streams, or the sound of waves
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| | bent backwards.
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| dashing towards the seashore. During the
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| | * Shoot your abdomen foreword, so that
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| jogging you will also get a euphoric
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| | your spinal column is stretched into a
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| mental feeling after some time.
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| | bow.
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|
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| | * Place your hands behind your neck and
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| CLOTHES AND SHOES
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| | stretch your arms backwards. Then twist
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| The type of clothes you were must be
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| | your body to left and right, also bend to
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| suited to the weather conditions. In warm
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| | each side.
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| weather, shorts and a t-shirt is enough.
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| | After the jogging it is sometimes best to
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| However, it may be useful to carry along
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| | wait for some minutes before you stretch
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| an extra piece of clothe in a light
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| | out, so that the worst tiredness has gone
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| back-pack if you run out on a long route,
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| | away first.
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| in case the weather aggravates. In colder
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| weather you must add more layers of
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| | WHEN AND HOW OFTEN
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| clothes. In either case, the requirements
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| | If jogging is the only sport activity
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| for the clothes are:
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| | done, a jogging session every second day
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| You should use light and soft clothes
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| | is ideal. This is enough to give all the
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| without any sharp sutures, hard edges or
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| | health benefits and increase your
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| massive folds. They should sit fairly
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| | condition and endurance gradually, but
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| close to your body, but not so close that
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| | without wearing yourself out. If you
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| you feel squeezed, trapped, or so that
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| | combine jogging by other types of sport
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| your movements are hindered.
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| | activities, 2 times a week may be enough.
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| The clothes should give good ventilation
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| | You should not be too hungry before
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| for moisture and sweat and perspiration
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| | jogging, but it is not advisable to take
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| through the fabric. The fabric should
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| | a jogging session straight after a big
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| ideally hold water totally out from the
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| | meal. The time of the day does not
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| outside, but this requirement is
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| | matter, but your jogging should not be
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| difficult to achieve together with the
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| | the first thing you do in the morning.
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| requirement of good ventilation.
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| You should use fairly soft shoes, but
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| | HOW TO BEGIN
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| with a good shape fitting the anatomical
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| | If you are not accustomed to physical
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| shape of your feet. The soles should
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| | activity before you start jogging, it is
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| easily bend during the normal movements
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| | advisable to consult a doctor before you
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| of your feet, but support well against
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| | start. You may have health issues that is
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| the ground. The underside of the sole
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| | not compatible with jogging activities,
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| should give friction against any type of
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| | or that you must consider when doing your
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| grounds, so that you do not slide during
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| | jogging.
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| jogging. The soles should buffer well
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| | The first times, you should only jog on
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| against each impact from the ground.
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| | plain ground and only for 10 minutes.
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| | Then you can increase the time, distance
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| JOGGING ROUTES AND SESSIONS
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| | and speed, and choose steeper and more
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| Jogging may be performed in a lot of ways
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| | difficult paths.
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