How can I prepare for the start of jogging?
Adding regular jogging to your routine exercise is a great way to burn fat, build muscles and reduce the risk of heart disease by lowering blood pressure and cholesterol levels. But before you start running, you have to do a few things. Talk to your doctor first to make sure you are physically capable of this level of exercise. Once you have a doctor's permission, invest in the right equipment and come with a plan to start running short distances, then gradually elaborate the journey to longer, faster runs.
It may be a good idea to plan a physical test with a primary care doctor before you start a new exercise regime. Running can be dangerous, especially if you have a history of heart disease, asthma, smoking or past muscle tension or injury. Your doctor can also help you break down the jogging plan that works with any specific injuries or the diseases you have.
Buying the right running shoes before starting jogging can ensure that you have the right supportRU exercise and can also motivate you. The type of sneakers you need depends on the shape of the foot and the way your leg hits the ground when you run or walk. If you have flat legs or low arches, your legs are most likely to turn when you step forward, which can lead to ankle injury and shaving. For such runners, experts usually recommend sneakers that are not strongly padded and have good medium people support. You may also want to invest in a pair of support arches to help you reduce the risk of twisting ankle in jogging. If you have high arches, operating experts usually recommend a padded shoe that can absorb shock.
You may also want to invest in a pair or two high -quality running shorts and a T -shirt or tank top when you start running. You will probably be more comfortable if your jogging clothing is made of fabric like a polyester that dries quickly and does not become soaked. If the colder oneYou will start the strength, a few leggings that are worn under your shorts can help you keep warm.
When you first start jogging, heating is usually recommended by a brisk five to ten minutes walking to prevent muscle strains or injuries. Once you get warm, start running and try to run for at least five minutes without stopping. If you lose your breath, slow down and walk again until you catch your breath, try jogging again. Start exercising for half an hour at a time, three days a week. When you get strength, you can extend the time and number of how many times jogging. After each yog, cool by making some legs.