Jogging for Fun

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First you will need to find an area where you want to jog, in the beginning this doesn’t need to be a long distance, but worth baring in mind, as you become fitter the distance will increase.

SHOES

You will also have to consider footwear, not all trainers are suitable for jogging. If you already have trainers, take them along to your local sports shop to get checked out. If you need to buy new shoes remember Improperly fitted shoes can lead to injuries and pain, don’t just buy off the peg, because they look good or there’s cheap. Normally your trainers will be ½ - 1 size larger than you everyday footwear.
Run short distances in your new shoes to break them in properly and avoid nasty blisters before attempting a long run.
Try if possible to keep your running shoes for running only, making sure your shoes if wet after a run are dried out properly.

WARM UP

Warming up before a run is vital. A good warm-up routine will reduce the risk of injury.
Avoid eating just before the run. Your body needs time to digest food and beverages.
Do one or two easy stretches. A good starting stretch is to keep your feet together, knees straight reaching down to touch your toes. Hold this stretch for 15 to 30 seconds.
Stand on one leg, raise the other behind you, grip the foot and gently lift the leg up from behind, when at maximum height, hold and count to 10. Repeat with the other leg. Maintain this exercise for approx. 2 min, then repeat touching your toes for 15 to 30 seconds.

RUNNING

Start to walk a few 100 yards increasing the pace until you are power walking. Try not to rush the warm-up exercise. Now you are ready to begin jogging. Make sure when you start to jog you don’t run on the ball of your foot as sprinters do, but use the whole of your foot.
For your first 5 – 10 runs it’s advisable to alternate every 500yards between jogging & power walking, this will allow you to build up your stamina and muscles.
Be careful of the saying ‘ no pain no gain’ don’t overdo it for the first few weeks, build up your distance in ratio to reducing the power walking and increase the running.

COOLING DOWN

Cooling the muscles down is as important as warming up. When you have completed your run, slow down and walk for 5 to 10 minutes to keep the blood flowing throughout the body. Perform some additional static stretches to avoid muscle cramps and soreness when you have finished.

If you have any condition that would impair or limit your ability to engage in physical activity, please consult your doctor before attempting this activity.

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