Jogging or running is a popular form of physical activity. Running is an appealing exercise to most due to the fact that it doesn't cost a lot to take part and you can run at any time you feel necessary.Some runners choose to participate in fun runs, while others tend to be more serious and take part in track events or marathons.
Regular running or jogging offers various health benefits. Running tends to build strong bones due to the fact that it is a weight bearing exercise. While running, muscle strength is increased along with cardiovascular fitness. On the lighter side, running burns calories and helps maintain a healthy weight.
The difference between running and jogging is the intensity at which the activity is done. Running is much faster than jogging, uses more kilojoules and demands a whole lot more effort from the heart, lungs and muscles. Running also requires a higher level of overall fitness.
However, having said that. Both running and jogging are forms of aerobic exercise. Aerobic meaning ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.
Goal Setting for Running or Jogging:
1. Think about what you want to achieve from running or jogging.
2. If you are a beginner, you should start with brisk walking, progress to jogging and then eventually running.
3. Mix your running with other forms of exercise such as swimming or team sports. This will maximise your overall fitness.
4. Adjust your diet to include plenty of fresh fruit, vegetables, lean meats, wholegrain cereals and low fat dairy products. Cut back on the takeaway foods and soft drinks and sugar.
5. Run with a friend. If you don’t have any friends, join a running club!
Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return and make sure you have plenty of fluids. Take a water bottle with you on your run and try to drink lots of water before, during and after any activity.
Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week. Plan your route and if possible, choose flat, grassy areas rather than hard or loose surfaces to reduce the risk of injury.
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. Avoid the 'peak hour' periods to reduce your risk of inhaling air pollution from motor vehicles.
Wear loose cotton clothing. Dress your upper body in layers of clothing so that you can take off layers as required. Apply sunscreen to exposed skin areas and ensure that you have bought an appropriate pair of shoes.
Don't wear your old sneakers. Poorly fitted shoes are a common cause of injuries and your running shoe should bend easily, feel comfortable and have a wedge of shock-absorbing material in the heel. The fit should not be too snug otherwise your foot will splay as it impacts with the ground.
When buying the shoes, wear the socks you intend to wear while running. Have your shoes professionally fitted.