Everyone comes to jogging in different ways: someone wants to lose weight, someone needs to get in shape before a hike, and for someone jogging is the best way to get rid of stress or reboot after work. In order for jogging to bring joy and benefit, follow some rules:
Practice regularly. Systematic training has a beneficial effect on physical condition and improves mood.
Control the load. For development, it is important to alternate high and low load and not forget about recovery.
Track progress. Gather your jogging statistics by training time and compare the results of weeks, months, and years. This data will help you and your coach to correctly calculate the required load and avoid overtraining.
Keep motivated. To prevent regular training from slipping into a routine, participate in collective training and competitions, read books, and watch films about the achievements of great athletes and amateur runners.
You can conveniently use smartphone apps to monitor and analyze your jogging activities.
Best running apps
You don’t have to run empty-handed. In addition to music in headphones, thematic applications will also come in handy. In them, you can record your own runs, mark routes, monitor progress, as well as the successes of friends (this, by the way, is very motivating).
Here are the apps that most athletes have recommended:
- Runkeeper, and
It makes no sense to describe their functionality – they are generally almost identical. You just need to choose which design is more convenient for you.
How to run correctly?
Run straight without leaning forward, jumping up, or making unnecessary movements. Do not throw your head back, and do not lower it down – look straight ahead.
Place your feet gently and without hitting your heels. With your foot on the ground, lift it off the surface as soon as possible. Bend your arms at the elbows at a 90-degree angle. Breathe through your nose. Don’t talk while you run (on the phone or with a training partner), and generally try not to get distracted by focusing on your race.
Start with short workouts – without requiring special physical effort and preliminary preparation, they will have a positive effect on the muscles, the musculoskeletal system, the cardiovascular and nervous systems, and the state of the body as a whole.
For beginners, 15-20 minutes a day is enough, and those who have been jogging for one or two weeks can increase the load and run for an hour. It is good to alternate jogging with walking – such a load is more effective both for weight loss and for the heart muscle.