Things to Pay Attention to When Jogging
Things to Pay Attention to When Jogging – Jogging is a good way to build muscle mass, burn calories, reduce body fat tissue, and maintain a healthy heart. This exercise is even said to be more effective at burning belly fat than lifting weights.
Jogging is a leisurely running activity that is beneficial for the health of the body if it is carried out regularly. Although it looks simple, jogging needs to be done properly to reduce the risk of injury. Therefore, first understand the preparation and proper jogging technique before you do it.
Not only that, jogging also has various other benefits, namely:
Lose weight and prevent obesity, Increase stamina and endurance, Reduce cholesterol and keep blood sugar levels and blood pressure stable, Prevent diabetes, stroke, and heart disease. Improve mood, relieve stress, and reduce the risk of depression. Makes sleep more soundly, and reduces fat in the calves.
To get the maximum benefits of jogging, there are two important things you need to pay attention to, namely:
Preparation Before Jogging
Good preparation can support your comfort and enthusiasm during jogging. The following are some things to prepare before jogging:
1. Running shoes that are comfortable on the feet
Before jogging, it is important to choose running shoes that fit your foot size and feel comfortable on your feet when you step on it. In addition to the comfort factor, choosing the right shoes can also reduce the risk of injury.
If you are used to jogging, it is important to pay attention to the condition of the shoes used. If it feels uncomfortable to use, doesn’t fit well, or is torn, then it’s time to replace a new running shoe.
2. Comfortable sportswear
In addition to shoes, choosing the right clothes is also important to maintain comfort while jogging. Choose sportswear with materials that easily absorb sweat, such as spandex, cotton, or polyester.
You can choose casual clothing, such as a t-shirt, jogging pants, or shorts, for running. For women, there are leggings and special sports bras that are comfortable to wear while jogging.
3. Determine the location and time of jogging
Determine a convenient location and route for jogging, such as a park or sports arena. Choose a route with a road or jogging track that is flat, not slippery, and safe for running. You can also change routes to keep your spirits up and not get bored.
4. Fulfill nutrition and energy intake
Jogging requires a lot of energy, especially if you want to do this exercise in more than 60 minutes. Therefore, consume nutritious foods that contain complex carbohydrates and protein at least 3 hours before jogging. Avoid consuming foods high in fat and fiber before jogging.
In addition to eating, make sure you drink enough water before and during jogging so you don’t become dehydrated.
The Right Way of Jogging
So that you can get the maximum benefits of jogging and reduce the risk of injury, follow these running and jogging guidelines:
1. Warm up before jogging
Warming up before jogging is very important to reduce the risk of injury, sprains, and muscle cramps. Before jogging, try to warm up for 5-10 minutes.
2. Jogging technique
If you are a beginner, it is recommended to do jogging by combining running and walking. This method aims to allow the body to adjust, not quickly run out of energy, and prevent muscle and joint injuries.
Start by walking for a few minutes, then start jogging with a short distance and duration. For example, the ratio of the duration used is 1:7, which is 1 minute of running and 7 minutes of walking.
3. Posture and breathing techniques while jogging
Lean forward slightly with fists clenched. The position of the head must always be upright when running, not looking down or looking up.
During jogging, use breathing techniques by inhaling through your nose and mouth, then exhaling through your mouth. This is useful for meeting the body’s oxygen needs while jogging and reducing the risk of cramps in the abdominal muscles.
Like warming up, cooling movements also need to be done after jogging. The trick is to take a leisurely walk for 5-10 minutes, then stretch some parts of the body, such as the feet, hands, and neck.
After cooling down, your body will feel more comfortable, your heart rate and breathing will also return to normal. To replace body fluids lost while jogging, drink enough water after cooling down.
5. The ideal frequency and duration of jogging
Jogging doesn’t have to be done every day. It is also important to rest the body between jogging schedules. The recommended jogging frequency is 2-3 times per week with a total duration of jogging approximately 1-2.5 hours per week.
You can get the benefits of jogging as long as jogging is done regularly. It would be even better if jogging combined with other sports, such as swimming, cycling, yoga, pilates, or lifting weights. If done properly and correctly, jogging has a small risk of causing injury. However, at the beginning of jogging, you may feel muscle pain in your thighs, calves, and back. You can also feel this when you start jogging again after a long time of not doing it. This pain will subside and disappear once your body gets used to jogging. If the pain does not subside for days or even gets worse, you should see a doctor.