ability to jog is a great asset and allows you to effectively exercise
any place you may be. When done correctly it increases the density
of your bones and significantly improves your health and fitness.
is a popular comment that running is bad for the joints. This is
not the case if your body is working efficiently. However, if your
muscles are not activating as they should or you perform too much
running it can indeed be detrimental for your joints and body as
avoid the negative effects of running you need to ensure you have
addressed your posture and muscle strengths across the body so you
can handle the stresses of running. To this you should use very
gradual increases within your training program.
key though is listening to your body. Joggers are perhaps the most
stubborn of all sportsmen, up there with racket sports players for
ignoring all their aches and pains and causing more significant
damage as a result.
people want to run yet find this mode of exercise difficult to grasp.
The key is to start off easy and progress progress steadily:
to build to 3km jogging.
1: 500m (Yes, just 500m)
Week 2: 750m
Week 3: 1000m
Week 4: 1500m
Week 5: 2000m
Week 6: 2500m
Week 7: 3000m
Week 8: 3000m
note the distance increases are examples and you should tune into
your body to tell you whether you can increase the distance and
by how much from week to week if at all. If you have any undue pain
e.g. shin, calf, foot etc you will need to halt the increases in
distance until the pain has passed
way to begin running is to introduce periods of slow jogging and
walking. This method assumes you have the aerobic fitness to achieve
your goal session time walking at a good speed and that your posture
and muscles are in a state to support jogging injury free and without
pain. If not focus on the other areas until your body can handle
first goal is to set out a maximum time period or distance to cover
that you can realistically perform a few times per week, maybe in
your lunch hour, before or after work etc. Then build towards it
to build to 30 minutes jogging.
Week 1: 26 minutes walking 4 minutes jogging
Week 2: 24 minutes walking 6 minutes jogging
Week 3: 20 minutes walking 10 minutes jogging
Week 4: 15 minutes walking 15 minutes jogging
Week 5: 10 minutes walking 20 minutes jogging
Week 6: 5 minutes walking 25 minutes jogging
Week 7: 0 minutes walking 30 minutes jogging
Week 8: 0 minutes walking 30 minutes jogging
you do at least a couple of sessions a week these goals should be
fairly attainable depending on current fitness. The key is to let
your body give you what it wants, so progress may be quicker or
slower. Please ensure you monitor for pains and injuries. There
is no need to run with pain. Instead, stop the training and examine
what is going wrong. Remember when jogging the rate or perceived
exertion should not go past 15 out of 20.