Regular running improves one’s physical condition and provides a variety of additional health benefits. Jogging is also enjoyable on a physical and mental level.

THE BENEFITS OF JOGGING FOR YOUR HEALTH

If you do it on a regular basis, you will notice a significant improvement in your overall health, provided that you do not overdo it. The following are the consequences:

* Jogging helps to make the heart more powerful. It boosts the capacity of the blood circulation as well as the capacity of the respiratory system to function.

* It aids in the speeding up of the digestive system and the relief of digestive discomfort.

* It has anti-depressant properties.

* It improves one’s ability to work and living a full and active lifestyle.

* Jogging helps you burn fat, which is beneficial in the fight against obesity.

The act of jogging can help people who have trouble eating to increase their appetite.

* Jogging will help you to build stronger muscles in your legs, hips, and back. Jogging, on the other hand, will not result in the development of large muscles.

* Jogging helps you sleep better at night.

THE PLEASURE OF GOING FOR A JOg

Physical and mental pleasure can be gained from jogging, provided that you do not exhaust yourself. In fact, when you do jogging correctly, you will feel less exhausted at the end of a tour than you did before you started. During and after your jogging session, you will experience pleasant muscle sensations.

As the wind blows about your body, you will be aware of it. It is possible to hear the sounds of the birds chirping, the music of running water in the streams, or the sound of waves crashing on the shoreline. After a while of running, you will experience a joyful mental state as well as physical benefits.

DRESS OUTFITS AND SHOES

The clothing you wore had to be appropriate for the weather circumstances. Shorts and a t-shirt are sufficient attire in warm weather. Having an extra piece of clothing in a light back-pack may be beneficial if you are running out on a long route in case the weather deteriorates during your journey. In chilly temperatures, you should dress in multiple layers of clothing. In either instance, the following are the requirements for the clothing:

Clothes that are light and soft, with no sharp sutures, hard edges, or enormous folds, should be worn during the procedure. Their position should be relatively close to your body, but not so close that you feel crushed or confined, or that your motions are impeded.

Clothes should be breathable enough to allow for the passage of moisture, sweat, and perspiration through the fabric. The fabric should, ideally, be able to keep water completely out from the outside, but this is a tough condition to meet when combined with the necessity for adequate ventilation.

You should wear shoes that are relatively soft, yet that have a decent shape that matches the anatomical shape of your foot. The soles of your feet should be able to bend readily during regular foot movements, but they should also provide good support against the ground. The underside of the sole should provide friction against any type of ground in order to prevent you from sliding while running or walking. The soles of the shoes should be able to absorb a significant amount of impact from the ground.

EXAMPLES OF JOGGING TRAILS AND SESSIONS

Jogging can be accomplished in a variety of ways.

Jogging long distances (6-20 km) at a moderate pace on level roads or trails is recommended.

* Short-distance jogging (3-6 km) at a high rate of acceleration.

* Jogging uphill in a steep terrain for 3-4 kilometers at a pace appropriate for the steepness of the terrain

Running on a hilly landscape with paths that go both up and down 4-8 kilometers per hour

It is recommended that you vary the type of jogging you do from day to day. Then the running becomes more enjoyable, and you receive a more varied type of exercise.

EXAMPLE OF HOW TO COMPLETE A JOGGING SESSION

For the first few hundred meters, you should move slowly and with minimal effort in order to warm up your muscles. Then you gradually increase the amount of muscle exertion and the speed with which you move. When you have completed half of the path, you can make a quick dash to the finish line, utilizing the majority of your available energy. If the path is long enough, you can travel in two or three bursts, each using virtually all of your available power. During the final hundred meters, you progressively slow down once more.

Stretching your body before and after each session is recommended.

It is recommended to stretch before and after each jogging practice, not only the muscles in your feet but also the muscles throughout your body, for 2 minutes before and 3-4 minutes after the session, respectively. Exercising while stretching should include the following movements:

* Bend forward and bring your toes together.

*Kneel down on one of your feet and extend the other foot out rearward.

* Make a bending motion on both sides of your body.

Turn your body around such that your arm is bent backwards after you have stretched out an arm and grabbed a piece of anything.

In order for your spinal column to be stretched into a bow, you should shoot your abdomen forward.

Position your hands behind your neck and extend your arms backwards to complete the pose. Then twist and turn your body to the left and right, as well as bend to either side of your body.

It is sometimes preferable to stretch out after jogging for a few minutes afterward, to ensure that the most severe exhaustion has passed before stretching out.

WHEN SHOULD IT BE DONE AND HOW OFTEN

If jogging is the sole sport activity that is performed, a jogging session every other day is recommended. This is sufficient to provide all of the health benefits and to gradually improve your condition and endurance without exhausting yourself physically or mentally. In the case of combined jogging and other sorts of sport activity, 2 times per week may be sufficient.
Even if you should avoid being overly hungry before going for a jog, it is not recommended to go for a jog immediately after eating a substantial meal. Even though the time of day does not matter, you should avoid jogging first thing in the morning if you want to stay healthy.

EXAMPLE OF WHERE TO BEGIN

If you have never jogged before and are not accustomed to physical activity, it is recommended that you consult with your doctor before beginning. You may be suffering from a medical condition that makes jogging incompatible with your lifestyle, or that you must take into consideration when jogging.

If this is your first time jogging, you should only do so on level ground and for no more than 10 minutes. After that, you can increase the duration, distance, and pace, as well as choosing steeper and more challenging pathways to complete the challenge.