Tips to Start

It is best to start running on the grass, because it softens pushes, that is not indifferent for big people. Our legs are working hard and before adaptation they merit rapt attention. Trainings on the grass give muscles and joints the chance to strengthen and to develop. Moreover you must strengthen your will-power in order to show it in first difficult period, when in future you will be faced to unexpected pains and blisters.

Alternate jogging with walking.

Remember one old Chinese proverb: «One step – it is a beginning of long journey». Start your journey to the healthy heart.

The longest step that you can do is equal around to one meter. Now run 25, 50 or 100 meters. Any of these intervals can become your first distance. If previously you have never trained, start with 25 or 50 meters. After you have run the chosen distance, walk it three times. Go fast, breathe deeply, with head erect and with straightened shoulders, waving your hands. Deep breathing is very important. Remember that you go in for sports, in order to give heart more oxygen.

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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!).

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Jogging in proper equipment is pleasant and really useful. Running shoes is the most important accoutrements. They must be springy (have shock-absorber in heels and fix ankle joint). By purchase pay attention to sign «running».

For jogging you should use comfortable shoes with rubber sole and with bulge under heels. I often use spongy soles. It is not very important what kind of shoes do you use. More important is protect your feet from rub sores, which can cause constant discomfort and even lead to bad mood.

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The popularity of running nowadays is not so great as it was in 80s-90s years of last century. General enthusiasm for jogging dragged people off to the streets from the early morning. They were running in parks, in public gardens, around own houses, alone and with friends, with CD players and with stop-watch in theirs bosoms. They were jogging for the sake of good state of health, with a purpose of losing excess weight, and simply to meet like-minded persons.

Jogging is an excellent aerobic training, which increases endurance, has a positive influence on cardiovascular system and helps burn extra weight as well as stimulates general body energy. All cells are provided perfectly with nutritive materials, immune system is strengthened, skin tone makes better. Leg reinforcement and improvement of metabolism help to prevent and remove cellulite.

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German sports union in the framework of the health program «Trimm» has published a poster with a schematic sketch of the rout, that one needs to run since 1st till 50th day.

Simple and obvious example. The poster supplies with a witty signs. Circles on the distances mean certain day, when you are going to jogging. There is a time on the indicators, during that you should run and walk.

After each day of jogging you cross out a proper circle with a signed day. Thus you come nearer to the aim. The more often you run (two, better three times per week) the sooner you will be in a good form.

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How to breathe rightly during jogging?

You should breathe during jogging or fast walking only through nose. If you jogging with a partner, the pace should be such that you can talk without breaking the respiratory rhythm. If you feel that you become labouring breath, then slow down or even turn to the walking, recover your breathing, and then continue to run, but in no case stop it. It is better not to do pauses in trainings – the daily runs will be more effective than exercises 3-5 times per week.

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You can jogging at any time. Every person has its own
biological clock and daily routine. Follow only some recommendations.

Where can you jogging

It is advisable running in a gym or on the stadium, and the best of all would be the forest park, because fresh air, silence, birds` singing, relaxes and destress you. You can use the treadmill, it does not matter what kind of model – very simple or equipped with various means for organism control. But you really needn’t jogging on urban streets with a heavy traffic. It is not desirable, especially at the beginning of trainings, jogging on the concrete highway, as well as on the roads covered with stones. Choose dirt roads.
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Jogging is the most simple and effective way of physical training that you can do at any time and at any place.

Jogging reduces cholesterol and blood sugar, normalizes the weight (by rational nutrition), improves the metabolism, influences the skin, trains cardiovascular and respiratory systems and has a positive influence on the musculoskeletal system of the organism. Jogging is also an excellent prevention of the arthropathy, moreover its greatly improves the working efficiency and endurance, and helps to strive with nervous irritation.

Jogging not only keeps muscles in tone, but also has beneficial effects on brain activity. American scientists have determined that
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