How to start jogging?

How to start?

For warming-up before jogging do some stretching exercises. You can start jogging in the following way: the minute of slow running alternate with a minute of walking. In such a way try moving 15 minutes. On the 2nd and 3rd week raise this norm up to 20 minutes, and on the 4th week lead general time up to 30 minutes. Final aim: running 2 hours per week divided it into 3-4 days (i.e. 4 days by 30 minutes or 3 days by 40 minutes).

How to run rightly?

Do not stoop in jogging, do not bend forward, and do not throw your head back. Swing freely your arms keeping time with running. Choose step width so that it will be suitable for you and relaxed. If you run too fast, soon your body will let you know about it by stitches. Run with such a rate that you can easily talk to somebody. At the same time knee-joints should work optimally and feet look forward (do not walk pigeon-toed!).

If you take a deep breath through belly then you act rightly. You can check it putting your palm on the diaphragm, it should markedly move by breathing. Pay attention to exhalation, so that exhaust air can completely release lungs.

If you have an excess weight, perhaps for some time, you will have to do trainings up-tempo. In contrast to jogging such walking spares joints, sinews and ligaments as well as works for your physical shape, but little slower. For walking it is better to choose linear roads. You should start with 20-30 minutes tree-times per week. After 2-3 weeks you can alternate the minute of jogging with a minute of walking, gradually increasing loading in favour of running.

Tags: breathing and running, excess weight, stretching exercises