Saturday, January 07, 2006
a new years regime...
What is jogging?
Like walking, jogging can be done anytime, anywhere and involves only one
person. Jogging has all the health benefits of walking- it conditions the
heart, improves muscle tone and strength, relieves stress, and can help with
a variety of health problems, such as osteoporosis, heart disease and
arthritis. While walking may conjure up all the pleasures of a casual
stroll, jogging requires more of a commitment to training and results. It
takes discipline to run, but the rewards are measurable improvements in
time, distance, endurance and strength.
How many calories does jogging burn?
The number of calories you burn when jogging will vary with the intensity
and duration of your workout. A 160-pound person jogging at 6 miles per
hour will burn around 12.5 calories each minute. Heavier individuals or
increasing speed will burn more calories for the same amount of exercise
while a lighter individual or decreasing the pace will burn less.
Advantages of jogging
The big advantage of jogging over walking is that it takes less time, is the
most efficient way to achieve cardiovascular fitness and will burn more
calories mainly due to its high impact. The disadvantage is that it can
result in more injuries, as the strain placed on both muscles and joints is
greater. But with proper shoes and preparation through stretching, you can
greatly reduce your risk of injury.
Disadvantages of jogging
Due to its high impact, jogging is more likely than most activities to cause
joint problems. Also, what some consider to be an advantage and others a
disadvantage of jogging is the element of competition. Races offer an
opportunity to compete with others, not to mention a great opportunity for
traveling and socialising. If those aspects of the sport don't appeal to
you, you can simply opt out of racing and instead run by yourself or with
Starting your jogging program
Regardless of your age, get a checkup from a physician before you begin to
run. There is some debate about who does and does not need medical
clearance, but your best bet is to consult a physician before beginning this
or any exercise program to ensure that you have no health problems that
might surface if you exercise too hard.
Getting medical clearance is especially important if you are overweight, if
your family has a history of heart disease, if you smoke now or used to
smoke, if you have high blood pressure, if you are older than 60 or if
you've been pretty much of a couch potato most of your life. Besides,
getting a physical is the first step toward getting physical.
Fitness experts offer a variety of methods for getting started. Some say to
start out by simply walking for several weeks, then alternately combine
walking with jogging. Your best bet is to log on to some of the available
runners' sites on the Internet. Then find a training program that appeals to
As a beginner you should only be jogging aerobically. Naturally, you will
become fatigued, but you should not be gasping. A good rule of thumb is to
not strain too much. If you are able to hold a conversation while jogging,
it is a good sign that you are not overdoing it.
a.. Warm up first with either a fast walk or a slow run, followed by some
light stretching. Gradually build up to a pace that's comfortable for you.
a.. Most experts suggest that you land on the ball of your heel and let
the rest of the foot follow. You want to push off from your toes as you
begin your next step.
a.. Don't hunch up. Keep your back reasonably straight and your shoulders
back. When you come to a hill, it is only natural to lean forward a bit,
which is perfectly fine.
a.. Let your arms swing naturally; don't hold them to your sides.
a.. Don't worry so much about how far you are jogging. Rather than set a
distance goal, set a time goal. Increase your time gradually; experts
usually recommend an increase of only 10 percent a week to avoid burnout or
injury from overexertion.
a.. Bring some cool water along to keep your body from becoming dehydrated
from your workout.
Although you can spend a fortune on running shoes and attire, in the
beginning, most experts agree that any pair of comfortable shoes will do.
After several weeks, be prepared to spend about £75 for a good pair of
running shoes. Although you don't need special runners' socks, try to avoid
wearing thin, dress socks. If you find that you get blisters, you may want
to switch to running socks sold in athletic stores. Another runner's trick
is to apply petroleum jelly to your feet before jogging to avoid blisters.
To avoid injury, only increase distances gradually and by small amounts. For
instance, increasing your jogging time by 1-2 minutes per week is
appropriate. After several months you will no longer be a beginner and will
have to decide whether you wish to just run for fitness or to go one step
further - jogging for conditioning, endurance or competition.
Safety for joggers is a big issue, as news accounts of ambushed joggers
become more and more frequent. Even if you live in a "safe" neighborhood,
the following advice from the government can help protect you from mishap.
a.. Jog with a known companion.
b.. Jog in a familiar area.
c.. Do not jog in a secluded area.
d.. Do not jog after dark.
e.. Jog facing the traffic.
f.. If followed, go to the nearest house and call the police.
g.. Wear bright-colored clothing to improve your visibility.
h.. Carry a whistle or shrill alarm to summon help, if needed.
i.. Vary your route and pattern of jogging.
j.. Keep alert! Always be aware of your surroundings.
k.. Jog away from bushes where someone could hide.
l.. Take a key with you when you jog. Don't leave your house unlocked.
Someone might be watching you and your house to see when it will be empty or
Posted by piddy77 at 6:08 PM