How to Jog
Jogging properly is not just going out and running. Knowing how to jog properly will prevent unnecessary strains to your feet and legs, as well as preventing injury. Here’s how.
Jogging Shoes. Jogging puts a lot of strain and pressure on your feet, and having the correct jogging shoes is key to prevent injury. Replace old ones that do not provide support any longer.
Clothes. Jogging clothes should allow freer movement and comfort.
Warm Ups. Having a good warm up routine before any exercise, including jogging. Here’s how to have a proper warm up. You can also warm up by walking a few hundred yards first.
Start Slow. Don’t burst into a quick run. Start at a slow, comfortable pace first. Do this for the first five minutes of your jog.
Shoulders. Keep your shoulders back, but not rigid, while jogging.
Arms and Hands. Arms should be bent at a 90 degree angle by your torso or waist area, with your hands lightly cupped in. Don’t strain your arms and let them sway and swing naturally as you run.
Feet with Knees. Feet and knees should be facing in front, and not outwards or towards each other.
Landing on Your Feet. When jogging, the impact of the ground to your foot should be heel to toe. Land on your heel, role your weight forward to the balls of your feet, and spring off with your toes.
Movement. Do not land too heavily on your feet, and keep a fluid and smooth movement while jogging.
Breathing. Inhale through your nose and exhale through your mouth. Take in lots of air! Your body needs it while jogging.
Hilly Areas. When jogging up in inclines, maintain the same angle as the incline.
Surface. Keep care and stay on soft ground, to lessen the strain on your feet and legs.
Variation. Don’t jog in the same area everyday and provide your legs some variation.
Keep Hydrated. Bring a bottle of water or Gatorade for you to keep yourself hydrated while jogging.
Cool Down. Once you’re done jogging, slow down your pace until you are brisk walking. Walk a few hundred yards and then proceed to a proper cool down routine. (Tips on how to cool down after exercise)
Buildup. If you’re a beginner in jogging, jog by increments. For example, you should jog for 30 minutes for a week and try 45 minutes the next. Don’t take your body by surprise and jogging won’t be too stressful on you.