Guide to jogging tireless.

​

Pigbow here,

With his Second User Submitted Guide.

This guide will teach you how to jog the right way.




There are three main keys to jogging correctly




~Warming up~



Warming up is the most important key. In this case, warming up would be the base. You should be warming up before and after jogging.

Warming up helps avoid strains in your muscles the day after jogging.

What I would do is take a light run, a few hundred meters. Then I would start stretching, as Heavenlord said. From then on you can start your daily/weekly jog. You shouldn't stop right after jogging/sit. Make sure you walk, because stopping after you jog is crucial to your heart.

These are some stretches I normally do before Jogging.








~Breathing Correctly~

Breathing is one of the most essential things you should know about jogging. If you do not breathe correctly you will get cramps in your body, most of the time your mid-body.

Do not breathe short breaths, focus on taking deep and slow breaths while you jog.

Not only does it help you, but it helps clean the air around you, since the small hairs in your nose act as filters. You should be inhaling through your Nose and exhaling through your Mouth. As shown below.








Jogging Form


Your jogging form affects everything you do while jogging, if you don't jog in the correct form, you can strain some muscles in your body, it might cause easier fatigue, it can also cause severe pain.

Lets start from the top of your body, working our way down.

Head: Keep your head in an upright position, straight. Do not wobble it while you are jogging.

Arms: Swing your arms back and forth simultaneously while jogging, do not stress on or force them to do this, do it calmly.

Knees: Do not lift too low or too high. Keep them moderate.
You only need to lift them high while you jog uphill.

Feet: You should run on the balls of your feet and roll them forward with each stride as you step onward. Running on your toes is incorrect as Usa said, and this is why I used to get strains, so might as well not put any pressure on them at all.

Your Stride: You should decide on your own stride, but do not make it long or it will definitely cause pain.

Your Pace: Your pace is really important. If you go to fast, you are most likely to get tired easily. Try to keep your pace steady, and if there is an uphill slow down a little.

DO NOT STOP: Do not stop what ever you do, there will be stages while jogging where you can not handle it anymore, but once you surpass this the rest will be too easy to imagine.

This is a picture showing the correct form of jogging.












~Fun Facts~

Jogging does help your abs.

It helps your cardiovascular fitness.

Helps your blood flow through your body.

Improves endurance.


Well that's it for my jogging guide, Thanks all.






Sources:
http://www.brighthub.com/health/fitness/articles/35774.aspx


http://answers.yahoo.com/question/index?qid=20100219141157AAqWo4H


Www.google.com/images

 

Good guide, more pics would have been awsome

I need to show some of my under 8 Football Teams some of those strechers.

Good Guide

 

Thanks mate

 

Hey Bud, Nice guide. I'm not sure if i'm allowed to ask here (so if i'm not, i'll happily remove it).

In this guide you say:

"Breathing is one of the most essential things you should know about jogging. If you do not breathe correctly you will get cramps in your body, most of the time your mid-body."

My question to you: Are you referring to the stitch here? Because when I go for runs, I always get a mega stitch (pain in my stomach). Whatre the best ways to prevent this?

 

Yes it is a stitch, you can prevent it by breathing as i showed you, do not tend to drink water before jogging, or eating, or you'll definitely get one.

 

Alright awsome, so no water or food at all before joging you say? Anything else that helps?

 

You also breathe in through the nose and out through the mouth.

 

Don't go on a famine or anything - you still should eat and drink otherwise you won't have any energy to sustain your body, you just must let it digest before going for the jog.
The stitch is partially caused by the food and other material sloshing around in your stomach.

 

Alteranz is right, I was trying to say to avoid Big meals, Before i jog i usually eat a bowl of cereal, thats it, no pancakes etc etc.. before jogging.


Also you people who live in mountainous regions ( like me ), It is harder to jog there.

 

I'm glad you posted this, i've had a question for awhile and everyone has different answers.

You say breathe in through your nose and out through your mouth...however I just take deep breathes in and out of my mouth. I get fatigued ALOT quicker breathing in through my nose...ideas?

 

Thanks dude, I didn't even know about the breathing, will definitely use this and thanks again.

 

Im sure you get stitches because of the build up of Lactic acid because your respiring without any oxygen ;/

 

Good guide, you should clean up your format though, it's a little messy. As for the actual content, it's actually bad to stretch before doing any physical activity, you should warm your muscles up by going on a light jog and THEN stretching. Stretching before any physical activity without any warmup deteriorates muscles and actually causes more possibly injury.

 

I enjoyed the guide. You may want to expand on it, but in general the main points were hit. First off thank you for including sources many people do not do this...You may want to clean the font up a little bit. Your colors were all over the place, and I think it would look more professional if you kept to a single format. As Eugene said, warming up is critical before stretching. If your muscles are cold when you are stretching the chance of pulling something greatly increases. Also if you want to fully stretch out and get loose, I would advise stretching each activity for 2 sets of 30 seconds each. Also I have always wondered is there a certain way you should clench your fist? I always run with a half fist, but I heard it is better to run with an open fist. This info would be greatly appreciated.

 

Yes, I forgot to add this, as I was in a rush. Should improve it. Will fix format asap, thanks for the feedback.

Will clean format and colors asap, as said above.

You should keep your wrist and arm relaxed, as if you're holding an egg. Also if your stressing on your wrist/arm it'll move up to your neck and so on. So keep it relaxed.

 

Good guide mate!

 

Thanks

 

I run for the school, but recently, all my timings have worsen drastically.

I am very upset and devasted by this. ( I used to be like the #2 runner ), but now, i am the 2nd slowest runner in my age group in my school team.

I do not understand why though...

Whenever i run, after about 1.2Km or so, my legs start to feel the lactic acid build up, and i feel very tired and pain in my calves. Do you have any idea what is causing this? ( I used to be able to run like 8- 10km without stopping, now i can't even do 1.2km in a race pace )

I will try to follow your guide and see if it does help me...

 

Thanks didn't know about the breathing. And nice pic

 

Nice guide pigbow I liked how you stressed the importance of breathing.. so true.