| Performing regular jogging gives better physical | | | | Jogging may be performed in a lot of ways |
| condition and other health benefits. Jogging also gives | | | | * Long distance jogging 6-20 km in a moderate |
| physical and mental pleasure. | | | | speed on even roads or paths. |
| THE HEALTH BENEFITS OF JOGGING | | | | * Short distance jogging 3-6 km in a high speed. |
| Jogging on a regular basis give a distinct good effect | | | | * Jogging upwards in a steep terrain 3-4 km, in a |
| upon the general health, provided it is not over-done. | | | | speed adjusted to the steepness |
| The effects are: | | | | * Jogging in a hilly terrain with paths going both up an |
| * Jogging makes the heart stronger. It increases the | | | | down 4-8 km |
| capacity of the blood circulation and of the | | | | It is advisable to vary the type of jogging from day |
| respiratory system. | | | | to day. Then the jogging gets funnier and you get a |
| * It speeds up the digestive system and helps you | | | | variable type of training. |
| get rid of digestive trouble. | | | | HOW TO PERFORM A JOGGING SESSION |
| * It counteracts depression. | | | | You should move slowly with little efforts the first |
| * It increases the capacity to work and lead an | | | | few hundred meters to warm up your muscles. Then |
| active life. | | | | you gradually increase your muscular work and speed. |
| * Jogging makes you burn fat and thereby helps | | | | When you have done half the route, you can take a |
| against over-weight. | | | | speedy spurt using most of your capacity. If the |
| * If you suffer from poor appetite, jogging will | | | | route is long enough, you can take two or three |
| improve your appetite. | | | | spurts using nearly full capacity.The last hundred |
| * Jogging will strengthens the muscles of your legs, | | | | meters you gradually slow down again. |
| hips and back. However you will not get very big | | | | STRETCHING YOUR BODY BEFORE AND AFTER |
| muscles from jogging. | | | | EACH SESSION |
| * Jogging makes you sleep better. | | | | It is advisable to stretch out both before and after |
| THE PLEASURE OF JOGGING | | | | each jogging session, and not only the muscles in |
| Jogging gives you physical and mental joy, provided | | | | your feet, but your whole body 2 minutes before |
| you do not exhaust yourself. When jogging is done | | | | and 3-4 minutes after the session. When stretching |
| correctly, you will actually feel less tired when you | | | | out do the following movements: |
| have finished a tour than before you began. You get | | | | * Bend forward and touch your toes. |
| nice feelings in your muscles during the jogging and | | | | * Kneel down on one of your feet, and stretch the |
| afterwards. | | | | other out backwards. |
| You will feel the wind blowing around your body. You | | | | * Bend your body to both sides. |
| will hear the birds singing, the music of running water | | | | * Stretch out an arm, grab something, and turn your |
| in the streams, or the sound of waves dashing | | | | body round so that your arm is bent backwards. |
| towards the seashore. During the jogging you will also | | | | * Shoot your abdomen foreword, so that your spinal |
| get a euphoric mental feeling after some time. | | | | column is stretched into a bow. |
| CLOTHES AND SHOES | | | | * Place your hands behind your neck and stretch |
| The type of clothes you were must be suited to the | | | | your arms backwards. Then twist your body to left |
| weather conditions. In warm weather, shorts and a | | | | and right, also bend to each side. |
| t-shirt is enough. However, it may be useful to carry | | | | After the jogging it is sometimes best to wait for |
| along an extra piece of clothe in a light back-pack if | | | | some minutes before you stretch out, so that the |
| you run out on a long route, in case the weather | | | | worst tiredness has gone away first. |
| aggravates. In colder weather you must add more | | | | WHEN AND HOW OFTEN |
| layers of clothes. In either case, the requirements for | | | | If jogging is the only sport activity done, a jogging |
| the clothes are: | | | | session every second day is ideal. This is enough to |
| You should use light and soft clothes without any | | | | give all the health benefits and increase your condition |
| sharp sutures, hard edges or massive folds. They | | | | and endurance gradually, but without wearing yourself |
| should sit fairly close to your body, but not so close | | | | out. If you combine jogging by other types of sport |
| that you feel squeezed, trapped, or so that your | | | | activities, 2 times a week may be enough. |
| movements are hindered. | | | | You should not be too hungry before jogging, but it |
| The clothes should give good ventilation for moisture | | | | is not advisable to take a jogging session straight |
| and sweat and perspiration through the fabric. The | | | | after a big meal. The time of the day does not |
| fabric should ideally hold water totally out from the | | | | matter, but your jogging should not be the first thing |
| outside, but this requirement is difficult to achieve | | | | you do in the morning. |
| together with the requirement of good ventilation. | | | | HOW TO BEGIN |
| You should use fairly soft shoes, but with a good | | | | If you are not accustomed to physical activity before |
| shape fitting the anatomical shape of your feet. The | | | | you start jogging, it is advisable to consult a doctor |
| soles should easily bend during the normal | | | | before you start. You may have health issues that is |
| movements of your feet, but support well against | | | | not compatible with jogging activities, or that you |
| the ground. The underside of the sole should give | | | | must consider when doing your jogging. |
| friction against any type of grounds, so that you do | | | | The first times, you should only jog on plain ground |
| not slide during jogging. The soles should buffer well | | | | and only for 10 minutes. Then you can increase the |
| against each impact from the ground. | | | | time, distance and speed, and choose steeper and |
| JOGGING ROUTES AND SESSIONS | | | | more difficult paths. |