Jogging is one of the easiest things you can do to have a healthy lifestyle. It burns calories and fat. You get increased oxygen uptake and more profits in everyday life. Learn how to train to make running a fun and motivating activity.
Jogging with low-intensity results in a relatively low load and makes it easier for the body to get used to running with a higher load. You can do jogging anytime and anywhere and become part of your daily routines through simple planning.
Make jogging a habit
New habits take time, and running is no exception. There are ways you can incorporate good routines that make exercising a good habit.
Have a plan of when and where you will train and what you will train. Make a list and plan everything related to running. Please choose a time of day where you avoid stress, in that it is something you should achieve after training.
Practice jogging in the morning. Jogging clears up your head, and you can start the day after an early run. After doing away with the morning run, the afternoon is free, and you do not have to stress finding time for training in an otherwise crowded everyday life.
Warm-up
Warming up before training is essential for runners at all levels. Warming up before exercise will prepare the body for increased load and is especially important when running with hard intensity.
Warm-up has two primary purposes, to improve performance and prevent injuries. Sitting on a chair creates relatively low blood flow to the muscles around the skeleton, around 20%. Most of the capillary blood vessels in this muscle are closed. After 10-12 minutes of exercise, the blood flow will have increased to 70-75%, and the capillaries are open.
Increased muscle temperature contributes to less resistance in the muscles, which causes the muscle to contract faster and become stronger, which is essential for performing at your best. The heart works more efficiently to pump oxygen-rich blood around the body and ensures higher oxygen uptake.
In addition to increased blood flow, as we have mentioned before, the body temperature will increase, contributing to faster muscle contractions. Along with increased oxygen supply to the muscles, you will perform better.
Gradual increase in volume and intensity
Although jogging is somewhat less stressful than running with higher intensity, it is still a significant strain on your body if you have run little before. Muscles, tendons, joints, and ligaments need time to get used to the pressure of jogging, and you should increase how much you jog gradually. A general rule is that you should not increase the amount of exercise by more than 10% from week to week. At times, you may not increase the amount of jogging at all. Listen to your body, and it will tell you when enough is enough.
Alternate between walking and jogging
Start by jogging for 3 minutes and walk for one minute. If you are completely untrained and experience it as a great strain to jog for just a few minutes, you may have to alternate between walking and running. As you get better, you can increase how long you jog and reduce your walk time.
Build a training foundation
The load can be large enough just by jogging with low intensity as a beginner. Starting straight with interval training or other forms of hard intensity running training will increase the risk of overload or injury. For the first months, the main focus should be on building a training base, where you build up the desired amount of training before you put in whole sessions of high-intensity exercise. As your form improves, you may want to add uphill runs after an easy run.
Low-intensity jogging
Jogging is typically exercising with very low to low intensity. The speed should not be higher than having a normal conversation when you jog. Jogging can be strenuous enough for entirely untrained, and for them, training with moderate, perhaps hard intensity. Then you alternate between walking and jogging, as prescribed.
Recovery
When you exercise, muscle cells in your muscles get tiny tears. These tears will increase further when you complete a hard and long workout. As a rule, you will need more time to recover after a long, hard training session. Still, there will be individual variations for how quickly the individual recovers after different types of running training. Some recover faster, while others need much longer. You need to know your boundaries throughout running workouts and respect these.
There is a lot of truth in the expression “rest to shape.” Ensuring you get enough rest is about as important as balancing speed training and endurance training in your exercise program. Providing adequate rest gives your muscle cells time to repair and become even more vital with it. One consequence of this may be that you become even better at running.
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