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Jogging or running are popular forms of physical activity with at least 20% of the Australian population trying it at some stage of their lives.
Jogging or running are popular forms of physical activity with at least 20% of the Australian population trying it at some stage of their lives. The difference between jogging and running is the intensity. Running is the more intense of the two and should only be attempted after a firm background of walking and jogging has been well established to avoid the possibility of injuries.
Regular participation in running or jogging offers a number of health benefits including:
- Help to build strong bones, as it is a weight bearing exercise
- Strengthen muscles
- Improve cardiovascular fitness
- Burn plenty of kilojoules
- Help maintain a healthy weight
The Benefits
When commencing your jogging or running program set some goals to help maintain your enthusiasm. To get the benefits out of any aerobic exercise regimen you need to be completing it at least 3-5 times per week for between 20-40 minutes per session. So first up set your goals – are you jogging/running to:
- Getting fit and weight loss – if so, start conservatively if you’re a beginner. As the old adage goes “Walk before you run”. Build up to running via a combination of walking and jogging over a couple of month’s time. This will allow you muscles, tendons, bones and ligaments ample opportunity to strengthen so that they can cope with the higher loads of running down the track. Combining a walking/jogging/running program with improved dietary habits is an effective way of changing your body composition and dropping that unwanted body fat.
- General fitness – mix your jogging/running up with a variety of other activities (e.g. Swimming and strength training) to ensure a well rounded exercise and fitness program.
- Join a club or jog/run with a friend. This can be a great motivator to get you out the door on those days where your enthusiasm wanes.
- Compete. The beauty of jogging/running is that you can “compete” against yourself and monitor your improvement over time. Runners often speak of “pb’s” or “personal bests” for various competition distances. Watching your times tumble as you become fitter and faster is a great motivator to maintain your application.
General Tips for Beginners
Before launching head long into a jogging/running program some tips beginners should abide by:
- See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven't exercised in a long time.
- Start conservatively. Aim to walk continuously for 30 minutes per session 3-5 times per week for six weeks then add some jogging into the walking sessions slowly and progressively increasing the duration of the jogging whilst decreasing walking time.
- Always warm up and stretch before heading out for your jog and be sure to cool down immediately afterwards.
- Stay well hydrated. Drink before you jog and drink 150-200ml every 15-20 minutes during the exercise bout. Rehydrate once the training session is finished. For the most part water is adequate however as you progress and start competing correctly formulated sports drinks offer some benefits.
- You can’t train a tired body so ensure you have adequate recovery built into your weekly exercise schedule.
- Walk/jog/run on softer surfaces as much as possible as these lower the possibility of injury. Stay away from busy roads, particularly if you have a respiratory problem like asthma as pollution coupled with higher respiration rates when exercising can trigger respiratory conditions.
- Wear appropriate clothing so that you’re comfortable, a visor, sun-glasses and sunscreen is also advisable.
- Buy purpose designed running shoes that are appropriate for your foot “type”.
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