Dos and Don’ts of Jogging: Stay Safe and Enjoy Your Training to the Fullest
Want to get the most out of your jogging routine? Wonder how to stay safe while improving your speed and distance? If so, there are a few things you should know about this form of exercise. Common mistakes, such as using a long stride, hitting the road before warming up, and eating too much before your workout, can affect your performance. Some may even lead to injuries.
Let’s take a look at the dos and don’ts of jogging:
DO Cover Your Hands and Feet Properly
When you’re jogging, your body releases hear through your hands and feet. To avoid getting a cold, wear mittens or gloves, especially in the winter. Choose a pair of comfortable socks that absorb moisture and keep you dry. Look for materials like wool, acrylic, and polyester.
DO Wear Running Shoes
Running in slippers or sneakers is a recipe for disaster. The wrong footwear will not only affect your workout but also increase injury risk and cause discomfort.
Wear shoes that are specially designed for running. They should be neither too loose nor too tight. If you wear shoes that are too comfortable, your foot will become weaker and more prone to injury. Tight footwear, on the other hand, may cause blisters and affect your running form.
DO Take Short Strides
When you take long strides, your joints are subject to more wear and tear. Additionally, leaping forward will drain your energy, so you won’t be able to give your best.
Take short strides to protect your joints and avoid injuries. This will reduce the movement within the joints of your knees, ankles, and hips keeping you safe.
DON’T Train with Pain
Pain is your body’s way of saying that something went wrong. It could a torn muscle, a fracture, or a ligament rupture. If you continue, your symptoms could get worse.
Jogging injuries are extremely common, so don’t take unnecessary risks. If you feel pain, stop. Go home and apply ice on the affected area. Get proper rest. Wait for another day or two; in case the pain persists, see a physiotherapist.
DON’T Go Overboard
Most people are excited when starting a new exercise program. They push themselves too hard in the first few weeks, which drains their energy and leads to injuries. Plus, they tend to have unrealistic goals and end up feeling disappointed. Whether you want to get in shape, lose weight, or boost your overall endurance, it won’t happen overnight.
To stay safe, increase jogging speed and distance gradually. Listen to your body and progress at your own pace. If you want to get faster results, work with a personal trainer. He can develop a training program based on your goals and fitness level.