Jogging is a leisurely running activity that is beneficial for the health of the body if it is carried out regularly. Although it looks simple, jogging needs to be done properly to reduce the risk of injury. Therefore, first understand the preparation and proper jogging technique before you do it.
Jogging is a good way to build muscle mass, burn calories, reduce body fat tissue, and maintain a healthy heart. This exercise is even said to be more effective at burning belly fat than lifting weights.
Not only that, jogging also has a variety of other benefits, including:
- Losing weight and preventing obesity
- Increase stamina and endurance
- Reduce cholesterol and keep blood sugar levels and blood pressure stable
- Prevents diabetes, stroke, and heart disease
- Improves mood, relieves stress, and reduces risk of depression
- Improves memory and concentration
- Makes sleep better.
To get the maximum benefit, there are two important things that you need to pay attention to, namely:
Preparations Before Jogging
Good preparation can support your comfort and enthusiasm during jogging. The following are some things that need to be prepared :
1. Comfortable running shoes
Before jogging, it is important to choose running shoes that fit your foot size and feel comfortable on your feet when you step on it. In addition to the comfort factor, choosing the right shoes can also reduce the risk of injury.
If you are used to jogging, it is important to pay attention to the condition of the shoes you are wearing. If it feels uncomfortable to use, doesn’t fit well, or is torn, then it’s time to replace your running shoes with new ones.
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2. Comfortable sportswear
Besides shoes, choosing the right clothes is also important to maintain comfort. Choose sportswear with breathable fabrics, such as spandex, cotton, or polyester.
You can choose casual clothing, such as a t-shirt, pants, or shorts, for running. For women, there are leggings and special sports bras that are comfortable to wear.
3. Decide on the location and time of jogging
Choose a location and a convenient route, such as a park or sports arena. Choose a route with a road or jogging track that is flat, not slippery, and safe for running. You can also change routes to keep your spirits up and not get bored.
4. Fulfill nutrition and energy intake
Jogging requires a lot of energy, especially if you want to do this exercise in more than 60 minutes. Therefore, eat nutritious foods containing complex carbohydrates and protein at least 3 hours before. Avoid eating high-fat and fiber foods before jogging.
Besides eating, make sure you drink enough water before and during jogging so you don’t become dehydrated.
The Right Way of Jogging
So that you can get the maximum benefits and reduce the risk of injury, follow these guidelines:
1. Do a warm up
Warming up before jogging is very important to reduce the risk of injury, sprains, and muscle cramps. Try to warming up for 5-10 minutes. Some examples of warming up that you can do are:
- Stand on one leg, swinging the other leg back and forth for a few minutes, then switch to the other leg. After that, move the leg in a circular motion, as a stretch for the ankle.
- Take a leisurely walk, then every 10 steps, jump in place from foot to foot until your knees are at waist level. Do this jump for 5-10 seconds, then continue walking leisurely again. Repeat this movement up to 4 times.
- Walk with your knees up to waist height. Do it up to 10 times on each leg.
2. The jogging technique
If you are a beginner, it is recommended to do jogging by combining running and walking. This method aims to allow the body to adapt, not to run out of energy quickly, and to prevent muscle and joint injuries.
Start by walking for a few minutes, then start jogging with a short distance and duration. For example, the ratio of the duration used is 1:7, which is 1 minute of running and 7 minutes of walking.
3. Posture and breathing techniques
Lean slightly forward with your fists into fists. The position of the head must always be upright when running, not looking down or looking up.
During jogging, use breathing techniques by inhaling through your nose and mouth, then exhaling through your mouth. This is useful to meet the body’s oxygen needs and reduce the risk of cramps in the abdominal muscles.
Like warming up, cooling movements also need to be done after jogging. The trick is to take a leisurely walk for 5-10 minutes, then stretch some parts of the body, such as the legs, hands, and neck.
Use a mipacko microfiber sports towel to wipe your sweat. Mipacko microfiber sports towels are very good at absorbing water so it will be very useful to dry your body from sweat.
After cooling down, your body will feel more comfortable, your heart rate and breathing will return to normal as well. To replace body fluids lost, drink enough water after cooling down.
5. The ideal frequency and duration
Jogging doesn’t have to be done every day. It’s also important to rest your body between jogging schedules. The recommended frequency is 2-3 times per week with a total duration of jogging approximately 1-2.5 hours per week.
You can get the benefits as long as jogging is done regularly. It would be even better if jogging combined with other sports, such as swimming, cycling, yoga, pilates, or lifting weights.
If done properly and correctly, jogging has little risk of causing injury. However, at the beginning, you may feel muscle pain in your thighs, calves, and back. You can also feel this when you start jogging again after a long time of not doing it.
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