Jogging to Improve Health and Fitness: Importance of Good Preparation

Jogging has become the sport of modern society to improve health and fitness. Busy work and lifestyle is a very popular reason why so many of us seem unable to find the time to exercise regularly and effectively. Playing team sports has the added attraction of combining exercise with social interaction, but in general these sports are not played daily. Daily exercise seems to become more important with increasing years if we are to maintain optimal weight and flexibility. Thirty minutes per day is the minimum requirement to improve health and fitness, and limit weight gain and aging.

Jogging is a very flexible form of exercise since it can be done every day at any time, and we all have this time even if we believe otherwise. Best of all jogging continues all year round, even in the rain and snow. Although jogging is sometimes perceived to be a solitary sport, social jogging clubs exist in most areas.

Jogging is suitable for everyone capable of walking. However many people believe that jogging is too difficult often because they don't understand the simple methods for getting started and the importance of good preparation. Dietary considerations that provide your body with the necessary nutrients to aid physical exercise and improve health, and eliminating foods that interfere with digestive, cardiovascular and muscular function, will make beginning any exercise program easier. Smoking and excessive alcohol consumption are obviously counterproductive.

Tips for Good Preparation

1. Buy comfortable jogging shoes, they don't have to be the latest trend or most popular brand. Shoes with good support and cushioning make jogging easier and they are important to avoid shin splints, joint and feet problems.

2. Wear jogging pants and shirts that do not restrict movement or ventilation.

3. Be well hydrated before jogging. This doesn't mean drinking vast amounts of water just prior to a workout, but sustained daily hydration. Drink at least 4-6 large glasses of water every day. If jogging in the mornings, drink a glass of water an hour in advance. Being well hydrated will help prevent a 'stitch' and calf muscle cramps.

4. Jog prior to eating or at least 2 hours after a meal. The process of digestion is energy consuming; don't expect your body to cope with two large workouts at the same time.

5. Begin with a 2 kilometre course, with 5 minutes of walking to warm up. Walk the entire course if necessary at first. Each week raise the distance if you run every day. The more regularly you go jogging, the sooner you will be capable of jogging larger distances without feeling exhausted.

6. Regulate breathing by taking slow and rhythmic breaths; 3 paces breathing in and 3 paces breathing out for example. The odd number means that you will not always breath out on your right leg which can be jarring to your liver and diaphragm and cause a 'stitch'. However adjust this to every 2 or 4 paces instead if necessary, it depends on your own pace really. Correct breathing is probably the most important factor in jogging.

7. Begin with a slow jogging pace, the slower the start the longer you will maintain the pace. Maintain an even pace; and longer slow strides are better than short fast strides.

8. Don't try to compete with others, everyone is at an individual stage in health and fitness and physical capability. You will improve more quickly than you think by sticking to the principles of good preparation.

9. If you get a 'stitch' in your side this usually means your breathing isn't adequate or there is too much of a jarring action. Slow the pace down, breath in slowly and deeply to full capacity and breath out slowly to full capacity. Slow down to a walking pace if necessary but don't stop moving; often you can work through it.

10. You will reach a stage after a few minutes where you feel it is too hard to continue; continue anyway so that you exceed your current limit, but stop before the next stage of difficulty. You will soon learn that jogging becomes easier when it takes longer to reach that first stage of difficulty. This will encourage you to keep going.

11. Go jogging every day. The days where you feel too tired or stressed to go jogging are the times when you will feel the most immediate benefit.

12. When you decide that you are not going to jog today put on your jogging clothes anyway and wait a while. Then tell yourself that you do not have to jog and just go for a walk instead. Most times you will end up jogging once you are out there. Play whatever psychological tricks on yourself that work for you.

Jogging Myths and Excuses

1. Too stressed to go jogging.

2. Too tired to go jogging.

3. Too busy to go jogging.

4. No energy to go jogging.

5. Jogging is bad for the joints.

Jogging Benefits

1. Jogging decreases symptoms of stress.

2. Jogging raises metabolism and mental clarity.

3. Jogging is flexible for any level of fitness and requires only 30 minutes at any time of day.

4. Jogging increases energy levels.

5. Jogging is slow and rhythmic and can relieve joint stiffness associated with arthritic conditions. Jogging also strengthens the leg muscles to increase the support of the joints. Taking a glucosamine/chondroitin supplement will help.

Personal Experience

I am a regular jogger and have learned all this information by direct experience. Initially, several years ago, I began jogging very slowly my first 2 kilometres. At first I was so exhausted and felt reluctant to continue, but I went anyway. Persistence pays off and now I can jog 10 kilometres before reaching the same level of exhaustion. I am fitter and more capable of jogging distances now than I was 20 years ago. Daily jogging is the key to rapid improvement. Now I go jogging 5 kilometres every morning, even in the rain and snow. This distance is sufficient to maintain my ideal weight and keep my muscles toned to support my knees. I used to suffer from osteoarthritis in my knees, now it is controlled and rarely a problem. My recommendations: do a liver cleansing diet for 8 weeks before you begin if you are unfit and out of shape, increase your water intake especially those who are susceptible to water retention problems, and take a glucosamine/chondroitin supplement daily to prevent or improve any tendency towards osteoarthritis of the knees. Increase your general wellbeing, energy level, fitness and mood with regular jogging; it's worth the effort.

Liver Cleansing Diet

Water Retention

Osteoarthritis