This Article is About
headaches and dizziness
middle fingers
success and failure
heart rate
first steps
intervals
amount of time
intensity
Jogging For Beginners What You Should Know About This Great Activity
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Jogging for Beginners What You Should Know About This Great Activity

So you decided to take your first steps as a jogger. Great! Now, you must be wondering where to begin. There are several things you should consider in order to have a great experience instead of a painful one.

First of all, you have to be aware that you will enter a process and that you have to commit with yourself because the beginning is the most difficult part. However, if you get past that stage, you will find yourself immersed into a very enjoyable activity and about to change your life forever not only in a physical but in a mental and spiritual way. Here are some tips that will get you started in the best possible way:

Monitor your heart rate

Understanding the importance of this single action may be the difference between success and failure. Your heart rate is the way in which your body lets you know its physical state. Have in mind the next simple formula:

MaxHR = 220 – Age

The result is the maximum number of times your heart can beat when you are exercising. Taking your heart over this number can cause you chest pains, difficulty to breathe, headaches and dizziness so your limit must be 90% of your MaxHR.

You have to keep track of your heart rate through the whole exercise, at intervals of 5, 10 or 15 minutes depending on the total time you are running. There are many devices you can use to do this or you can do it putting your index and middle fingers next to your carotid artery and counting your beats in 10 seconds, multiplying the result by six.

Begin slowly and increase intensity

You don’t have to prove anything. If you are a complete beginner, you may want to start walking for a few minutes (10 to 15), then increase your speed a bit for another short period (15 to 20 minutes) and finish walking again for 10 more minutes.

When you feel comfortable with this routine, you may vary the intensity and the amount of time, but the most important thing is to listen to your body. If you start feeling sick or dizzy, slow down. You can always start again the next day and there is no need to put your health at stake.

Stretch your muscles

A lot of people recommend doing this before and after the exercise. Doing this at the beginning of your routine is a good habit, but doing it at the end is crucial. Your muscles have been exposed to a stressful process and if you don’t take the time to cool off and stretch, there is a good chance that your legs will hurt you at the end of the day and you won’t like this feeling.

Getting used to stretching at the end of your routine will reduce the amount of pain, and will help your body to adapt better and faster to the exercise.

Use appropriate footwear

The best shoes you can find are those that fit you. The brand is not important, all you need to look for are shoes made specially to run. Making a good choice in this subject can also be a difference between enjoying the ride or hating it. If your shoes are bigger than your feet, you will probably get blisters and if your shoes are not big enough your fingers will suffer a lot.

I really hope this article helps you decide to go out there and take your first run. I want to tell you that it is a great experience and you will love it, as long as you take it easy.

Once you get used to it, you may want to enroll in a couple of races and find out if your training has paid off. You will love the support and the good vibe there is in this kind of competitions and you might end up meeting new people and probably running partners.


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Steve37  

good article

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  about 9 years ago
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