Health benefits of running and jogging. How running and jogging can be good for our health.
Health benefits of running and jogging. How running and jogging can be good for our health.
Regular running or jogging offers many health
benefits. Running can:
- help to build strong bones, as it is a weight bearing exercise
- strengthen muscles
- improve cardiovascular fitness
- burn plenty of kilojoules
- help maintain a healthy weight.
Running versus jogging
The difference between running and jogging is
intensity. Running is faster, uses more kilojoules and demands more effort from
the heart, lungs and muscles than jogging. Running requires a higher level of
overall fitness than jogging.
Both running and jogging are forms of aerobic
exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any
physical activity that produces energy by combining oxygen with blood glucose
or body fat.
Goal setting for running and jogging
Think about what you want to achieve from running
or jogging. Issues to consider may include:
·
Getting fit – if you're a beginner, you
should start with brisk walking, progress to jogging and work up to running.
This should take a few months.
·
General fitness – mix your running with other
forms of exercise (such as swimming or team sports) to maximise your overall
fitness.
·
Weight loss – adjust your diet to include
plenty of fresh fruits and vegetables, lean meats, wholegrain cereals and
low-fat dairy products. Cut back on dietary fats, takeaway foods, soft drinks
and sugar.
·
Companionship – you could run with a friend
or join a local running club.
·
Competition – running clubs may offer
competitive events. Most clubs have sessions designed for beginners through to
advanced runners. You can pit your running skills against others in fun runs or
marathons. Many community-based running events cater for people of all ages and
abilities. Join a local orienteering club to combine running with the challenge
of navigating through various environments.
Running and jogging for beginners
Some general tips for beginners:
·
See your doctor for a check-up before you start a running program. This
is especially important if you are over 40 years, are overweight, have a
chronic illness or haven't exercised in a long time.
·
Pre-exercise screening is used to identify people with medical
conditions that may put them at a higher risk of a experiencing a health
problem during physical activity. It is a filter or ‘safety net’ to help decide
if the potential benefits of exercise outweigh the risks for you. Print a copy
of the pre-exercise screening tool and discuss it with your doctor or exercise professional.
·
Start with brisk walking. Aim for 30 minutes per session. Allow a
minimum of six weeks to build up to regular running. Aim to increase your
jogging time each session, and alternate between walking and jogging.
·
Make sure you warm up and stretch thoroughly before you head out. Cool
your body down with light stretches when you return.
·
Make sure you have plenty of fluids and take a water bottle with you on
your run. Try to drink plenty of water before, during and after any activity.
·
Allow at least two complete rest days per week to avoid overtraining,
which may cause injury. Consider other low impact activities, such as swimming,
at least once each week.
·
Plan your route. If possible, choose flat, grassy areas rather than hard
or loose (such as sandy) surfaces to reduce the risk of injury.
·
Avoid running near roads. This is especially important if you have a
pre-existing condition such as asthma. Vehicle exhaust fumes can increase your
risk of various cardiovascular and respiratory complaints or illnesses.
·
Avoid the 'peak hour' periods to reduce your risk of inhaling air
pollution from motor vehicles. If possible, schedule your runs for either the
early morning or the evening.
·
Wear loose cotton clothing. Dress your upper body in layers of clothing
so that you can take off layers as required.
·
Apply SPF 30+ sunscreen to exposed skin areas.
· Buy an appropriate pair of shoes.
Choosing running and jogging shoes
Issues to consider when choosing running shoes
include:
- Don't wear your old sneakers. Poorly fitted shoes are a common cause of injuries.
- The running shoe should bend easily, feel comfortable and have a wedge of shock-absorbing material in the heel.
- The fit should not be too snug. Your foot will splay as it impacts with the ground.
- When buying the shoes, wear the socks you intend to wear while running.
- Have your shoes professionally fitted.
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Health and safety suggestions with running and jogging:
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