Jogging Techniques You Can Use
Correct jogging techniques help runners maximize their workouts while preventing injury in the process. This is important if you intend to benefit from jogging through improvements in health, not to mention continue running for a long time by avoiding various leg, back, ankle and foot injuries. In the next few paragraphs, we’ll talk about proper jogging techniques that every runner must know for efficient and effective running.
Running Gear. Any jogger should pick the correct running gear to be truly effective. Firstly, wear clothing that is loose enough to not constrict your breathing but not too loose as to hinder your movements. Also pick clothes that are sweat-wicking. That means that it absorbs sweat and dries quickly so you do not end up drenched in sweat after a long run. Last, picking the correct running shoes is a very important of preparing. Head to a running specialty store and ask to undergo a free gait analysis test to determine the shoe type that’s best for you. You have options such as neutral, motion control and stability to help protect your feet and knees from every jarring impact and picking the right running shoes is crucial to injury prevention.
Distance Running. Jogging can become one of the most rewarding experiences as you see yourself progress kilometer after every kilometer. To do this, slowly build your weekly mileage by adding 10% in distance for every long run during the weekend. If you are running 3 kilometers this week, look to run 3.3 kilometers next week. Do this slowly until you build to your personal distance goal.
Improving Speed. One of the most important jogging techniques is known as interval training and this is crucial for improving speed. An interval run requires running alternate high speed and low speed routines to get your body accustomed to running at a higher speed than what is comfortable. Say you are jogging in a rectangular-shaped park; sprint through one side and jog the other three sides and repeat for 4 to 5 times or until you feel you have done enough.
Run-Walk Routines. Contrary to popular belief, alternating jogging and walking is healthy for you. When you walk, you rest the muscles exclusively used for running so you minimize the risk of injury. For best results, try to establish a regular rhythm for your run-walk routines. Say, run for 5 minutes and walk for a minute and repeat the whole process until you have jogged through your intended jogging time.
Jogging Form. In terms of jogging techniques, jogging form ranks as one of the most critical considerations. First, keep your back straight and your head up so you see what is ahead of you. Second, make an effort to land in the middle of your feet, not at the toes or at the heels, in order to limit injuries. Last, take small steps to prevent overstriding. Overstriding happens when one takes very long steps and as a result lands on the heels which eventually result to knee and ankle injuries.
Jogging techniques are important to maximize the effectiveness and productivity of your jogging sessions. By learning to recognize areas where you can improve your jogging techniques, you are putting yourself in the best position to benefit from both a health and cardiovascular perspective. Proper jogging techniques also ensure minimize risks for injuries as well as helping you improve your jogging performance so you can run longer, faster and in a more efficient manner.