Jogging Warm Up
Prevent Injuries With A Jogging Warm Up
Jogging is a simple yet fun way to get some of the exercise your body needs, and nearly everybody is capable of doing it. However, most people are also more than capable of injuring themselves in the process. One of the most effective ways to reduce your chance of sustaining injuries during your workout is to make sure your heart, lungs, muscles, and joints have had a complete jogging warm up before you start running at full intensity.
A good length of time for a jogging warm up is about ten or fifteen minutes, depending on how fit you are and how responsive your body is. The pacing and intensity of an individual’s warm up routine should vary depending on the person’s age, weight, sex, and other health factors. The intensity of a warm up session should increase with the intensity of the workout. Your warm up should not cause you to break a sweat or to be short of breath.
You want your warm up to be as easy on your body as possible, so, if your workout and your warm up are particularly intense, it may be a good idea to walk uphill during your jogging warm up. The fewer steps you take, the less damage is done to your joints, and walking uphill burns more calories in fewer steps. Just remember to start at a pace that does not strain your muscles too much, as the purpose of your warm up is to keep from injuring them.
Just as important as a jogging warm up, your cool down period is also essential. It is very hard on your heart and other muscles to go from a state of intensely strenuous activity to a state of rest. Therefore you should have a cool down routine as well. Doing so will help reduce the pain and stiffness that can result from jogging.
Both your jogging warm up and cool down routines should involve stretches. This will further help to prevent injuries and soreness. Dynamic stretches are recommended for the warm up period, whereas static stretches are recommended for the cool down period. The difference between the two is that dynamic stretches involve constant motion, as in the swinging of the arms and legs, whereas static stretches involve stretching into a position and holding for about ten seconds.
Completing these stretches as a part of a proper warm up and cool down period is essential, even if you do not think you are pushing yourself as hard as professional athletes. Injuries and fainting can occur even with a proper jogging warm up, so it is very much worth the twenty or thirty extra minutes you will spend.
In addition to preventing injuries and pain, warming up and cooling down will improve your overall performance. Even if you are not competing in any races or track events, improving your performance is important because doing so allows you to get the most out of your workout, allowing you to run longer, farther, and faster than you could otherwise have done.
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