Whether you're a beginning jogger or you've been logging miles for years, following some jogging tips may help you prevent injury and keep your routine fresh.
Eight Jogging Tips
- Start slowly: If you're a complete newbie to jogging, be sure to start slowly. Going all out too soon and too quickly will likely sideline you with injuries. You may need to start out with a walking/jogging workout - you'll do more walking at first, interspersed with jogging. As your stamina improves, incorporate more jogging and less walking until you're jogging the majority or all the way.
- Posture: To maintain a comfortable jogging position, fix your eyes straight ahead on some point on the horizon. Keep your eyes to the front and avoid looking down at your feet. Your back should be straight and not slouched forward. Make sure your shoulders stay relaxed and fluid instead of tensed up. Your arms should fall loosely to your sides, elbows bent but not locked. Swing your arms forward and back, not across your body. Be sure your hands are not clenched tightly into fists; they can be cupped, as if you're holding something delicate that you don't want to break.
- Breathe freely: Take note of your breathing every so often. If you find yourself not inhaling and exhaling fully, concentrate on taking full breaths. You may find it helpful to inhale through your nose and exhale through your mouth.
- Shoes: Because your knees and feet can take a pounding from your jogging routine, the best place to put a significant investment is in your shoes. Buy the best quality running footwear you can afford and plan to buy new shoes every time your current pair begin to wear out - this may be anywhere from every four to six months. Consult with a knowledgeable sales associate, if possible, to make sure you buy shoes that conform to your feet's unique shape, whether you have flat feet, high arches or a neutral arch.
- Running surface: Maybe you've seen other runners jogging in the street instead of on the safe sidewalk. In case you're wondering why, many joggers find asphalt softer than concrete, thus being easier on their knees and joints. If you're plagued by shin splints and tendonitis, consider a softer running surface. You may have to resort to grass and sand if asphalt is too tough on you.
- Terrain: Running uphill can significantly increase your workout load, but do so safely. Take shorter strides as you go uphill and use care when running downhill so that you don't trip and fall.
- Scenery: It can become boring to see the same view every single time you run, so consider this jogging tip and choose a different route every so often. You may want to run in specific areas on specific days of the week, or make it completely random.
- Jogging in all weather: Don't let cold weather stop you from running, but dress the right way to protect the most vulnerable parts of your body, such as your face, neck and hands. Wear layers on your upper body and use a hat, gaiter or scarf, and gloves. In the summer, avoid jogging during the hottest hours of the day, typically 10 a.m. to 2 p.m., to lessen your chance of heatstroke.
Jogging Tips to Lose Weight
Maybe you're taking up running to drop some pounds. These jogging tips may help you reach your weight loss goals:
- Run 20-60 minutes at a time: You may need to begin with 20-minute jogs, but working your way up to 45 minutes to an hour will help you shed pounds more quickly.
- Maintain intensity: Not working to your target heart rate won't net you the same benefits as getting to 50-75% of your maximum rate.
- Frequent jogs: Another good jogging tip to lose weight is to run three to five days per week. Running daily isn't recommended; even serious joggers need a day or two of rest each week.
Useful Tips for Joggers
Jogging tips are designed to help you work out more efficiently and safely so that running remains an enjoyable part of your exercise routine. Even if you're a seasoned runner, brushing up on new tips every so often may help you discover new and different ways to take part in your favorite outdoor activity.