Hi,
we are going jogging again this sun !
Venue: Timah Hill
Time : 8am
Come on, let's all lead a healthy lifestyle !
Jogging: Running for more vitality
Step by step toward good health – jogging has a lot of positive effects on your body and mind. However, there are a couple of basic rules you should keep in mind. These include coordinating your diet and the length of your jogging session, and possibly even getting the go-ahead from your doctor before you start.
Tip 1: Eat a light meal up to one hour before jogging, and drink lots of liquids afterwards.
Eat your last big meal no later than three hours prior to jogging, otherwise you might experience stitches in your side or nausea during your run. You can eat small, easily digestible meals up to one hour before you jog, such as a piece of fruit or a fruit bar. A good nutritional choice is SCHNEEKOPPE Cranberry-Cherry Fruit Bar, which contains 3 vitamins, magnesium, calcium and dextrose. It’s also crucial to drink an adequate amount of liquids. You can have a large glass of non-carbonated mineral water or fruit juice diluted with water 20 to 40 minutes before exercising. If you’re jogging for a long period or long distances, you should also drink some water during your jog. And be sure to drink plenty of liquids afterwards, too.
Tip 2: Don’t forget to warm up and cool down
If you first increase your body’s core temperature, you will decrease the risk of injuries. One way to warm up is to walk in place for five minutes. At the end of your workout, you need to gradually slow your pace and then do some stretching exercises.
Tip 3: Functional jogging apparel and good running shoes are a must
Many beginners dress too warmly and then can’t keep up their workout. The most suitable clothing to wear for jogging is functional apparel that is waterproof, breathable and adapts to the ambient temperature. Good running shoes are absolutely essential. Appropriate models vary depending on the surface that you jog on. A strong tread is more suited to forest soil, mud and snow. Shoes with a better cushioned sole can be used for running on asphalt. Consult a sporting goods store for advice on the right kind of shoe.
Tip 4: Jogging without panting
Another mistake that beginners make is to be over-enthusiastic and just take off running. After a few minutes, they are out of breath, and quickly lose interest in jogging. By using a heart rate monitor, you can find the pace that’s right for you. The German Olympics Sports Confederation has set a general guideline of 180 beats per minute minus age for the training heart rate. It recommends a heart rate of 120-130 for beginner joggers. A general breathing rule for jogging is to inhale for three steps, then exhale for three steps. Not every jogger can do this right from the beginning. That’s why beginners should take conscious, deliberate breaths, not shallow breaths, and then it will work. If you jog with a partner, you’ll know you’re breathing correctly and jogging at the right pace for you if you can hold a conversation with no difficulty.
Tip 5: Everyone runs differently
There is no such thing as a one-size-fits-all jogging style. However, beginners should preferably roll the entire foot from heel to toe. This technique is easy on the muscles, tendons and joints. Your arms should be loose and bent beside your upper body and should swing back and forth as you move. Keep your hands loose and relaxed.
Tip 6: Train two to three times a week
You should jog two to three times a week in order to achieve a training effect. Depending on your level of fitness, you should increase your jogging time gradually. At the beginning, you should alternate between jogging and walking.
