Jogging for Seniors

Jogging Tips for Beginners to Start Running

Jogging Tips and More 

 

1. Begin with Short Run Intervals

As a beginner, one should not attempt to run long distances in one day. Start with 2 minutes of walking and 2 minutes of jogging. Increase running intervals daily until you can run the entire length without stopping.

 

2. Do Not Run for Speed

Your body and its muscles will need to adjust to the new strains and stresses of running. Many inexperienced runners jog too quickly and pay the price within a few minutes. Only those who give their bodies time to adjust to the new demands will be successful in the long run.

 

3. Run in Small Steps

Running is a technically challenging sport. Many beginners lack proper technique and feel jogging every day gets increasingly tricky and takes a toll on them by burning a lot of energy. With each kilometre or mile, the body builds the coordination to perform complex movements.

 

4. Body Requires a Recovery Period

Before attempting the next workout, wait for a day because your body requires rest to recover from the first day of the running session. Plan your training so that you run one day and rest the next. It helps new runners get the most out of their workouts while avoiding overuse injuries.

 

5. Select the Best Surface

Running also depends on the kind of surface. As is often the case, a combination of different surfaces is the best option. Let us see which the best surface is for the runners:

  • Asphalt pavement is suitable for fast running because there is little risk of twisting your ankle. However, it’s difficult because the pavement doesn’t cushion your steps. As a result, running on this surface is only appropriate for very light runners.
  • A park floor provides an excellent base. However, the risk of injury rises due to rocks, roots, and bumps.
  • A sandy surface forces you to lift your feet and train your muscles. However, be careful with your calf muscles.
  • A synthetic track surface has a springy feel to it. However, these surfaces make your Achilles tendon get tired from strain.

 

6. Don’t Take Side Stitches Lightly

When you start your jogging time, many people get side stitches. Before this workout, do not eat solid food and drink in small amounts. When a side stitch occurs, take a break and go for a walk. Breathe calmly and rhythmically. Put your hands against the painful side. Do not resume running until the pain has subsided. However, there is a technique to avoid side stitches. During military training, it is taught to inhale with the nose when the right foot hits the ground and exhale through the mouth when the left foot touches the ground. This has an anatomical explanation, for the liver can get pushed against the diaphragm, causing side stitches.

 

7. Care for Your Body

Running is a full-body cardio workout. To run fast, you must have a strong, healthy, and stable core. A well-conditioned body also aids in the prevention of overuse and compensation injuries. Regular strength training improves running performance. You must also wear jogging pants and jogging shoes to stay comfortable and in shape while training.

 

8. Remember to Cross Train

Your heart craves variety, and participating in various sports reduces the strain that running places on your spine and joints. It also keeps things from becoming monotonous.

 

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Conclusion

Setting big goals may not seem like the best step if you are just learning how to start jogging correctly and making it a part of your life. Other suggestions include finding the ideal pair of running shoes that fit like a glove and offer comfort. To help build the running habit, try setting a goal of a week-long running streak.

 

FAQs

How do I begin running?

Take one day at a time. You can increase the number of steps each day. Take out your shoes and go out to put your newfound knowledge to good use.

 

Is there an ideal number of miles to run per week?

No. Your running experience and goals determine how many miles you run per week. An ultra-marathon runner may need to run 50-75 miles per week.

 

How to run correctly?

There is no one-size-fits-all way to run. Everybody is unique, and people will use various techniques to make running more efficient for them.

 

What is the best way of jogging for beginners to learn how to run?

Go for a run with some more seasoned, injury-free runners. While reading this black-and-white text is beneficial before hitting the road, you will learn best by practising and doing.

 

Read more:

Exercise Promotes Healthy Ageing Learn How

Seniors can use These Tips to Enhance Their Fitness Level

Top 10 Senior – Friendly Weight Loss Exercises 

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