JOGGING (recreational running) is the simplest and the closest to nature form of activity. We have it in our genes. Just put on the right shoes and … run ahead! Do you want to start jogging? Don't forget to warm up, choose the right ground and buy good shoes.
Joggingtorecreational jogging , jogging for he alth and pleasure. It is a universal, easy and natural sport, which is probably why its popularity never diminishes. And rightly so! Because it is an effort that provides the body with many benefits.
Scientific research proves that it strengthens the respiratory and circulatory system, lowers blood pressure, improves mood and immunity. Running slows down the natural aging processes, and helps maintain a youthful figure and fitness. At the same time, it increases creativity, protects against senile dementia and Alzheimer's disease.
By running regularly (i.e. at least 3 times a week for 30 minutes), you can escape a heart attack, overweight, osteoporosis, diabetes, cancer, as well as neurosis and depression.
Jogging is also an excellent stress reliever - it helps to relieve tension, "switch off" and gain distance. Where to start your running adventure? We were given valuable advice from Lidia Chojecka, multiple medalist of the World, European and Polish Championships in medium and long runs, three times participant of the Olympic Games, record holder of Poland on the distance of 1500 m, 3000 m and 5000 m.
Warm-up before jogging
Many runners skip it. And that's a mistake! If you don't prepare your body for exercise, you could get injured. To avoid this, spend 10-15 minutes warming up your muscles before jogging. At this time, jog, swing your arms, circulate your hips.
Raise your knees high in front of you, then slap your heels against your buttocks, relax your joints.
Jogging: where to run
The surface on which you run is also important in preventing injuries. There is a lot of pressure on your spine on firm ground and your tibia can hurt, so avoid using asph alt at first.
It is best to run in a forest, park or on gravel roads.
How do I start jogging?
You need to gradually get your body used to more effort. Therefore, start by interlacing your run with a march.Run for a minute first and walk the next. And so on, taking turns for half an hour. If you find that you are comfortable with this, increase your running time to 2 minutes.
Remember that the most important thing is regularity, because then you can expect results. It is best to train 3-4 times a week for half an hour. It is not worth running the so-called in rashes - it is easy to lose all previous achievements. In order to enjoy every workout, use your sense of well-being and common sense.
Run at a steady pace - ideal for an easy conversation with your companion.
ImportantJogging accessories: shoes
This is the most important piece of your outfit. It pays off to invest in footwear from well-known brands, because it is worth the price. It is based on scientific research, it is made of modern materials, thanks to which it protects the feet against injuries.
The most important part of it is the sole with a special cushioning system that protects the joints and spine from overload and injuries (for this reason, it is better to resign from buying shoes with a zero-drop sole, i.e. completely flat, intended for the so-called natural running).
Jogging Accessories: Outfit
Forget cotton clothes that soak up sweat. Maximum comfort in all weather conditions will be ensured by modern, "breathing" running clothes. Synthetic materials transport moisture away from your sweat and keep you warm in winter.
Dress appropriately for the weather for training, but not too warm. Thermal underwear and socks, a T-shirt, tight pants (wide pants are not very comfortable to run), fleece will be useful. It is also worth getting a waterproof nylon jacket with ventilation.
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