The benefits of jogging are well known, but to avoid injury you may want to have some care.
How often he told himself that was going to start jogging, but then it never gets to start effectively? Many certainly. But if you have not yet started it is best to continue reading because we will give you some useful tips for anyone who now starts in the jogging. Tips that may even save you a few injuries.
START JOGGING IN 5 STEPS
Before you start to bet on sports suit and shoes appropriate to the sport. Then you just need to”give rope to the shoes”. A good aid to ensure that nothing fails is to create your training plan adapted to their capacities, taking into account the care that now we enumerate.
- DO A GOOD WARM UP
This is the most important part of any mode, since that prepare the body for the stress that comes following and prevent possible muscle spasm. Don’t need much, just some simple exercises such as rotations of the hips or heating of the knees, stretching to the calf (lower leg), the quadriceps or the Achilles tendon, for example.
- PAY ATTENTION TO POSTURE AND BREATHING
Both the body posture and breathing are essential in jogging. This is because will help keep a suitable position and reduce the strain on your body and even to determine the intensity and speed of your workout.
- START BY … WALK
Yes, we realize that your goal is to go jogging (or running), but go slow, especially if up to now had a sedentary life. Any person that is starting now in the practice of jogging, should opt for the floor. Start by taking walks of 30 minutes, for example. And don’t be discouraged, it is just a phase fleeting and habituation for your body. After all, up until now, the physical exercise was not part of their daily activities and everything that you do not want is to be forced to stop right on the first day, because he contracted an injury.
- INCREASE THE PACE WHEN YOU ARE READY TO DO SO
After the initial phase, and as is realizing that your endurance will grow, it can also increase the pace (and intensity) of training. One suggestion is that in the first few days go alternate between the race and the walk in fast pitch. And then just go adapting to it.
- DO STRETCHING
Similar to what happens with the heating (referred to early on), should not ever neglect stretching at the end of your jogging. Just need a few extra minutes to “slow down”. The exercises can even be the same as you did at the beginning of your workout.