Jogging for dummies
Not everyone, having promised himself to start a new healthy lifestyle and take up morning runs, carry this promise out, and even fewer people make the day-to-day exercises their habit. The thing is, morning jogging will not become your second nature unless you chose the right approach and have strong motivation.
In addition to the general lack of motivation, there are several objective reasons why even having started to jog in the nearest park one day, many give this activity up very soon:
No time for jogging. There is a widely spread stereotype that you should do jogging surely in the morning. At the same time, not everyone feels great at morning and is able to do any physical activity. Perhaps running around in the evening is more comfortable for you;
Large load. Before increasing the level of working out, you should gradually get used to jogging. If you don’t give yourself enough time, then there is no use in such exercises, you will feel worse every time, and soon get misled that this kind of physical activity is not at all for you;
Joint pain. If you start your jog without a good warm-up, then joints are not used to such a load, will start to ache.
Now let’s get to the main points you should know about jogging and how to make it a part of your life:
When? As it has been already mentioned, you can run not only in the morning but in the evening time or whenever you feel like it. If you have a lot of free time, chose the period of the day that suits the most. The fact is that studies show that the body gets a different load from the same exercises in the evening and in the morning. If jogging in the morning will be an easy task, then in the evening it can constitute a full-body workout. You should run at least two hours before eating (light snacks do not count) and not later than two hours before bedtime.
How long? Get ready for your jogging to take 30-40 minutes of your day.
How? Start by warming up the joints:
-Scroll the ankle joints on each leg 8 times in each direction
-Make 8-10 sit-ups.
-Join your legs together and scroll your knees to one side and the other.
-Warm up the hip: standing on one leg, lift the leg bent in the knee so that the thigh is parallel to the ground, and make circular movements on one side and the other.
Start jogging gradually. To start, alternate jogging with walking quickly. Start with three minutes of running and two minutes walking. And continue this way for 40 minutes. Increase your jog time every day keeping your walking period the same. Sooner or later you will increase your jog run to a full jog time.
After running, stretch the contracted muscles:
-Ankles. Put one foot on the ground so that the heel is tightly pressed to the ground. Take another step with your foot, bend your knees a bit, without tearing your heel from the ground. Then change your legs.
-Front of the thigh. Standing on one leg, take the foot on another leg and pull back so that it is as far away as possible from the buttocks. It is important to keep the torso tight. Then change your legs.
-The rear surface of the thigh. Put your foot on the bench or other support and bend to touch the knees. Repeat for another leg.
Keep track of your sensations and progress. Pulsometer, the app in your phone or fitness bracelets are all good to help you with this.
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