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