Jogging and Running

EQUIPMENT
While jogging, each foot will land on the ground thousands of times. That’s a lot of pounding, and if you’re not wearing the right shoes, you can injure yourself. The pair of sneakers you bought 5 or 10 years ago won’t do. Find a running store where the staff is specially trained and can advise on the perfect shoes for your needs.

The proper jogging gear for summer is a T-shirt or singlet and a pair of shorts. Make sure the material is lightweight and breathable. This will help you stay cool on warm days. On cold days, you will need a long-sleeved T-shirt, tights or trackster-type pants, and a windbreaker.

PLANNING
It is important that your start out with a program that matches your fitness level and fits your lifestyle. Many of you will have to get fit by walking before you can even think of jogging. Set aside 3 days a week, find a friend, the right time of day, the right attitude, anything that can help  you on the road.

You should always be able to carry on a conversation while you’re jogging or walking. If you can’t, then you are going to fast and should slow down.

TECHNIQUE
Jog with your shoulders back and your arms and hands relaxed. Bend your elbows at your waist and keep your hands loosely cupped. Let your arms swing naturally, moving in rhythm with your body.

Keep your feet and knees facing forward rather than out to the sides. Employ the heel-to-toe technique, landing on the heel, and then rolling forward to the ball of the foot and pushing off from the toes.

Watch your stride. Don’t over-stride or under-stride. If you do, you’ll feel awkward and increase the likelihood of injuring yourself.

Breathe in a relaxed way through your mouth and nose. Keep your body loose and fluid. As you jog more frequently, your style will naturally become more flowing.

Take care on hills. When jogging downhill, don’t lean backward. Keep your body at the same angle as you do when jogging on a flat surface. Jogging uphill will naturally shorten your stride, so concentrate on using your arm swing to help power you up.

If you want to start jogging on a treadmill, make sure you put it on a 1.5 percent incline. This duplicates the road more closely and gives you a better workout. If possible, have a mirror in front of the treadmill so you can check your form.

Try to jog on soft surfaces such as dirt or grass. The impact of these surfaces in gentler on your legs and joints than concrete.

Change your routes. Avoid jogging the same course or direction on a track or circular path. Alternating the stress and impact will help you avoid injury and build fitness. Try to jog on varied terrain - hilly as well as flat.

Warm up before and cool down after. Do this by walking for a few hundred yards before and after you start jogging.