Jogging is an excellent way to keep fit – it costs nothing, gets you out in the fresh air, and no special skills or equipment are required. However, before you begin, take time to plan a jogging fitness routine, putting allotted time aside to train each day. Be strict with yourself – once you have put the time aside, do not change your mind or put your training schedule off for another time. Stick to the plan and you are less likely to give up because you have done too much too soon, feeling that it is too tough and unrewarding. Accept that you won’t see results overnight.
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Designing a jogging fitness routine
To begin with, aim to run about two miles, or 30 minutes, at a slow, relaxed pace without stopping. Running like this three or four days a week will help you to lose weight and is also very good for your overall health, including cholesterol levels, insulin response and blood pressure. Start with walking and build up the amount of time you spend jogging, gradually over about eight weeks. You should aim for longer periods of jogging and shorter periods of walking. In a seven-day period, it is advisable to have a day off, a day where you do not undertake any significant exercise.
Warm up by walking for two to three minutes before you run, and do the same to allow your body and muscles to cool down after your run. Do not rush yourself if you try to hurry it you could well suffer an injury or become discouraged by fatigue. If you are planning on exercising every day, try walking on alternate days at first.
As well as remembering to warm up and cool down, you will need a good pair of training shoes and some clothes that allow your body to move freely. A good workout top like those on the Tommie Copper website will be of benefit because it will provide support while letting your body move as you work out, and moisture wicking technology will help to keep you cool and dry. A training top can even enhance your muscle performance and protect you from harmful UV rays.
There are so many reasons to develop a jogging fitness routine and stick to it. Running elevates levels of serotonin, which improves your mood; after a run you are likely to feel happier and more relaxed. Running aids the flow of blood to your brain and increases your oxygen intake, and regular exercise can help prevent cardiovascular disease and diabetes. It can be a great source of satisfaction to set yourself a goal and achieve or exceed it, and it will increase your self-confidence and self-esteem. Begin by designing a realistic jogging routine, set realistic goals to focus on, and enjoy the freedom and fresh air that goes with a run. You can then decide whether you want to become a more serious runner and build up the distance until you are ready for a half-marathon, and then a marathon.