Jogging benefits your overall health in many ways, from reducing the chance you’ll end up with osteoporosis to increasing your stamina. Running can also boost your mood tremendously – remember hearing about “runner’s high?†If you have never exercised in this way before, you need to learn a few basics before you hit the pavement.
Shoes
Make sure you purchase a pair of shoes that fit your foot correctly. Each person has a different type of arch. Some arches are fallen or flat and others are extremely high. Different shoes support these different types of arches. In addition, make sure you find a pair of running/jogging shoes that do not rub your foot in places you might not expect. I purchased a pair with a too high “tongue,†and it caused blisters on the top of my foot. For the above reasons, it is important to try on shoes before buying them.
Clothing/undergarments
Women need additional support at the bust line when running. There are several styles of sports bras available to help hold your chest in place. You will also need underwear that will not cause chafing. Other than the appropriate undergarments, loose shorts and any cotton top will suffice when you are a beginning runner. As you become better at this exercise, which means you’re spending more time running, you may want to invest in shorts with built in pockets and a racing top with a bra built in.
Nutrition
To be able to run, you need to be properly hydrated and “fueled up.†This means eat plenty of fruits and vegetables, and don’t skimp on protein. Many times women will try extremely low calorie diets coupled with exercise; this spells disaster. If you are going to run, you will need to have the energy to do so; therefore, any diet (for women) that requires less than 1000 calories per day would not support a vigorous running routine.
Injury Concerns
As with any new exercise program, it is best to get your doctor’s approval before beginning a jogging program. And even if you have been active in other sports, you still need to begin slowly. Try speed walking first. Speed walking is a pace that is approximately 5 MPH. When you can comfortably speed walk for one mile, progress to two miles. When you don’t feel tired after that distance, you can introduce jogging into the mix. In addition to beginning slowly, you also want to make sure to stretch your muscles before your work out.
Safety
If you plan to jog your neighborhood’s streets, it is best to stay on the left side of the road. Also, wear clothes that ensure you will be seen by oncoming traffic. (Some joggers invest in reflective tape). You may also wish to exercise with a partner, as there is always safety in numbers. As you might surmise, running at night is not a good idea.
With these tips in mind, you should be able to safely begin a jogging program. Good luck, and good running!
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