Overview
Jogging or running may be a popular sort of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn't cost tons to require part and you'll run at any time that suits you.
Some runners prefer to participate in fun runs, athletics races or marathons. If you're curious about competing with other runners, contact your local running club.
Health benefits of running and jogging
Regular running or jogging offers many health benefits. Running can:
Ø Help to build strong bones, as it is a weight bearing exercise
Ø Strengthen muscles
Ø Improve cardiovascular fitness
Ø Burn plenty of kilojoules
Ø Help maintain a healthy weight.
Running versus jogging
The difference between running and jogging is intensity. Running is quicker , uses more kilojoules and demands more effort from the guts , lungs and muscles than jogging. Running requires a better level of overall fitness than jogging.
Both running and jogging are sorts of aerobics . Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with blood sugar or body fat.
Running and jogging for beginners
Some general tips for beginners:
Ø See your doctor for a check-up before you start a running program. This is especially important if you're over 40 years, are overweight, have a chronic illness or haven't exercised during a while .
Ø Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to create up to regular running. Aim to extend your jogging time each session, and alternate between walking and jogging.
Ø Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches once you return.
Ø Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink many water before, during and after any activity.
Ø Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, like swimming, a minimum of once hebdomadally .
Ø Plan your route. If possible, choose flat, grassy areas instead of hard or loose (such as sandy) surfaces to scale back the danger of injury.
Ø Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.
Ø Avoid the 'peak hour' periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the first morning or the evening.
Ø Wear loose cotton clothing. Dress your upper body in layers of clothing in order that you'll begin layers as needed .
Ø Apply SPF 30+ sunscreen to exposed skin areas.
Ø Buy an appropriate pair of shoes.
Health and safety suggestions with running and jogging
Suggestions include:
Ø Make sure you eat a healthy, well-balanced diet.
Ø Avoid eating directly before going for a run.
Ø Avoid running during the hottest part of the day in summer.
Ø Drink plenty of water before, during and after your run.
Ø Take your mobile phone with you.
Ø If using an iPod or headset, do not have the music too loud – stay alert and aware.
Ø Wear reflective materials if you're running in the early morning or at night.
Ø Tell someone where you plan to run and when you think you'll be back.
Ø Choose well-lit, populated routes and avoid dangerous and isolated areas.
Ø If you injure yourself while running, stop immediately. Seek medical advice.
Notice: Please consult your doctor before following any instruction of www.myonlinedoctor.co.in