"Running and Jogging To Fitness"
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The benefits of running or jogging as an aerobic exercise are numerous as they make healthy improvements to the whole body. Running is more intense than jogging as it requires a lot of effort. Jogging is very popular as it's an inexpensive physical activity. Fight disease and aging, lose weight, enhance your cardiovascular fitness and prevent muscle and bone loss with regular running or jogging.
If you are over forty years, overweight or unfit, have a medical check up before starting a running or jogging program. You would need to begin slowly by walking briskly for a few months and then progress to running or jogging. To build up to regular running or jogging from walking would take about six weeks; then alternate between walking and jogging during your session until you feel your body is ready to take on a full running or jogging session. Work up your jogging speed and distance gradually to where you have set your goal so the benefit of jogging will also be a sense of accomplishment.
Always warm up and stretch before your activity to prevent muscle tension and tightness and to prevent soft tissue injuries. Limbering of the joints develops more flexibility. It is also important to cool down and stretch after your running or jogging session. Don't stop running or jogging abruptly as this could cause pooling of blood and waste products in the legs resulting in stiffness of the joints and muscles.
A good pair of running shoes and light clothing are all that is necessary for comfort when running or jogging. In warm weather all you would need is a light colored T-shirt and loose shorts. In cold weather dress warmly in layers with T-shirt, sweat shirt and long underwear - all preferably in cotton. An outer nylon jacket and pants or loose track pants will aid in keeping out the wind and cold.
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Your running or jogging shoe should be purchased in the afternoon as this is the time of day your feet are most swollen. The sides of the shoe, toe and heel area should hold your foot firmly in place and not pinch any area of the foot. A well cushioned inner sole should feel soft so it will absorb the shock. Bend the shoe at the toe to determine the amount of flexibility as a stiff shoe will restrict movement. This could cause tightening in the foot, ankle or legs. If you will be running or jogging over quite long distances weekly, it is recommended your shoe have a thicker sole as this will provide greater shock absorption, cushioning and overall wear for the shoe. Your shoe should support the arch of your foot sufficiently and have ½ inch space between your foot and the front of the shoe.
If you are a beginner or older person whose joints are more sensitive, it is recommended you place all parts of the foot flat on the ground at the same time when running or jogging rather than heel-toe style. This will prevent shin splints or pain in the shin area. Heel-toe stride is often used over longer distances with more seasoned joggers.
If you acquire cramps or side pains (stitch), try massaging the painful area or stretch the muscle to relieve the cramp. Reduce the speed of jogging or walk until the cramp or stitch is relieved. Relax your arms and hands, keeping the angle of the upper arm and forearm at 90 degrees while raising your knees to about a 45 degree angle.
Some joggers like to add hand, wrist or ankle weights and if you wish to do so, keep these weights light - one pound or less. Do not use hand and ankle weights if you have a degenerative joint condition. To reduce the risk of injury, choose flat, grassy areas for your running or jogging route. Drink plenty of water before, during and after jogging to keep your body hydrated.
The benefits of running or jogging are many as it is a natural activity which the body is built to do. It helps to fight the aging process in that it prevents muscle and bone loss. Risk of heart attack, stroke, breast cancer and blood clots is reduced. Running or jogging also lowers blood pressure and maintains the elasticity of the arteries. You are able to maintain a healthy weight as jogging burns more calories than any other form of cardiovascular exercise.
Why not find a companion with whom to jog or join a local running club where you can participate in competitive events and eventually maybe run a marathon. By participating in this cardiovascular activity you will find the many and varied benefits of running or jogging.
