Below are some jogging tips -- little tidbits of information you may find useful whether you're a beginner or vet. The jogging tips provided cover some of the jogging basics such as how long to jog, how far, how to jog safely, etc. Remember jogging should be fun, easy and enjoyable!
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- Always consult your doctor. This is one of the most important jogging tips to offer since your weight, current fitness level and pre-existing health conditions all factor into your ability to begin a jogging routine.
- Each jog should begin with an exercise warm up with light stretching to prepare the muscles for the work out you demand of them. Walk for a few minutes and then do light, static stretches -- no bouncing. This is particularly important if the weather is cooler since your muscles need time to warm up.
- Conversely, each jog should end with an exercise cool-down also with light stretching so the muscles have an opportunity to relax.
- Eat light. Don't run on an empty stomach but don't overload yourself either. Eat a banana, a serving of oatmeal or power bar to give you energy.
- Start slowly. If you've never laced up a pair of jogging shoes before, than take your time as you build distance. You should start jogging and/or walking a mile until you're able to jog your entire goal distance.
- Build endurance. After you've been jogging regularly, begin adding distance each week to your jog in 10% increments. So if you're jogging 30 minutes daily begin adding three minutes the following week. This is a good jogging tip to practice since you want to safely build endurance without risking injury.
- Spit. Whenever you feel that your mouth is just full of saliva from all the breathing you're doing, then try spitting it out. It'll help you breathe easier to not have to breathe around all the excess in your mouth. Just be careful where you spit so you don't hit anyone!
- Power bars. There are a lot of power bars on the market. The best power bar for endurance, I find is the Clif bar. I enjoy the taste, texture and variety. Experiment and find a power bar that suits your taste.
- Purchase a notebook or log into a website to track your progress, distance, calories burned as well as miles logged on your jogging shoes.
- Listen to your body. If you're breathing heavy slow down. A good rule of thumb is being able to talk while jogging. If you're able to sing (that's great if your practicing for American Idol!) you may not be challenging yourself enough.
- Stay within your target heart rate zone to burn fat efficiently. Click here to learn about calculating your target heart rate. This is an important jogging tip if weight loss is your goal.
- Wear www.RoadID.com. It's cumbersome to carry a wallet, but it's extremely important to utilize a wrist band, shoe tag or ankle band with your identifying information and who to call in case of emergency. As jogging tips go this is an important one to practice for you and your family's peace of mind. Check out jogging tips on personal safety, too.
- Whenever you're jogging alone let a friend/family member know where you're going and how long you'll be in case they need to locate you.
- Carry pepper spray. In case you come across an aggressive dog or someone with bad intentions, keep the pepper spray handy. If you're not comfortable with pepper spray than carry a dog whistle in the event you're confronted by a not-so-friendly Fido. You can purchase a small container of pepper spray that has a Velcro strap that goes around your hand so you can quickly press the spray button if you need to.
- Morning jogs are best because you get your exercise done early and have the rest of the day to enjoy. This is an important jogging tip to consider because a morning jog also jump starts your metabolism so you burn calories throughout the day!
- Jogging at sunset is a beautiful time to be out, but consider the air quality and safety in your area.
- Invest in a good pair of jogging shoes and socks. Don't use your old running shoes thinking you'll save yourself money. Your feet need good support. I enjoy New Balance and suggest checking them out. They're offering a cool 15% off + Free Shipping only @ TriCity New Balance. Socks such as Coolmax or Nike will help reduce sweating. Avoid cotton socks.
- Wear comfortable jogging clothes. Fabric that wicks is best since it removes sweat, but also consider light clothes that reflect the sun and protect your skin from UV rays. Avoid cotton because it retains the sweat and cools your body down after a jog and might cause you to chill.
- Wear sunblock. Protect Your Skin with Sunscreen from Dermstore! As you progress and spend more time in the sun, be sure to use sunblock with SPF of 30 or higher. Sun damage not only prematurely ages your skin but causes cancer. Skin cancer is on the rise so cover up!
- Wear a jogging hat. This jogging tip may seem obvious but I see people jogging without hats. Hats not only keep the sun off your face but off your scalp as well. Wear a broad brim hat to cover your face and ears.
- Use body glide or petroleum jelly to avoid chaffing. Running stores carry body glide and you can apply this to areas prone to chaffing (e.g., where jogging bra straps touch the skin, between the thighs, over nipples or near the waist band of your jogging pants).
- Use moleskin to avoid blisters before they start. I used to get a lot of blisters on my instep because of the type of shoes I wore. Before I bought another pair, I used to cut out a piece of mole skin to cover the affected area.
Mole skin is soft on one side with adhesive on the other side. I applied it directly to the portion of my instep that always seemed to get blisters and it helped reduce this problem.
- Hydrate. Carry water a bottle, put it in your jogging stroller or wear a hydration belt. Always keep water readily available.
- Cross-train. Walk, swim or ride a bike on days you're not jogging. Cross-training exercises different muscles and lets your jogging muscles rest.
- Strength train. Jogging builds endurance while strength training builds flexibility, balance and muscle definition.
- Jog where you will be motivated to get out an exercise preferably on a mostly flat surface. If that means along the beach, in your neighborhood, along a jogging trail (one that's not remote) or down city streets, jog where you'll feel invigorated and excited to get your exercise done.
- Consider the treadmill. We can't always jog outside because of inclement weather or other reasons, so make use of a treadmill. Change up your jog with intervals, hill runs, etc., to challenge yourself and keep it interesting.
- Dress in layers. Consider wearing long underwear. You can buy silk long underwear that are light and warm without feeling too bulky.
- Use moisturizer and sunblock. Even though it may not be sunny outside still use the sunblock to avoid the damaging UV rays. Protect Your Skin with Sunscreen from Dermstore! The moisturizer will be good for your face and hands because cooler weather means lower humidity. Cold weather jogging can take its toll on your skin.
- Use lip balm with SPF 15 or higher.
- Wear UV sun glasses to minimize glare from the snow.
- Wear a hat or headband. Most of your heat will escape from your head so a hat that covers your ears is a good jogging tip to use.
- Wear gloves that are thick to keep you fingers and hands warm.
- Wear bright clothes and/or a safety vest with reflective tape. Drivers need to see you especially if you're running along the road where a side walk may not be available.
- Don't push yourself to achieve new fitness levels. Cold weather jogging is more for maintenance and to break up the boredom of indoor workouts. It's not a time to push your body harder.
- Jog indoors on a treadmill if it's too cold, freezing or icy outside.
- Drink water or an electrolyte replacement drink such as Gatorade. Your body tends to lose more water and electrolytes during cold weather exercise because of the lower humidity.
- Set a regular time to work out and stick to it. Invite a friend to join you so you get your work out done.
- Talk to a friend or workout buddy even if you can’t get out to jog with them each day. Use the telephone to keep each other motivated. When the weather leads you to slouch on the couch, phone a friend and get a pep talk until you jump up on your feet and get going.
- It won’t be easy to stay motivated, but friends can help. Stick to the routine as much as possible and you won’t feel the after effects of a long indulgent holiday season.
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