Jogging is one of the best exercises to improve your physical and mental well-being.
Regular jogging can help you build strong bones, strengthen muscles, improve heart health, manage stress levels, and most importantly, lose weight.
Running is for everyone because it improves bone strength and mineral density. It’s a high-impact and weight-bearing exercise.
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But if you are a beginner and are struggling with running technique, here are 3 tips that can help you adopt this healthy habit easily, according to Times of India.
1. Good shoes, loose clothes.
Buying a good pair of shoes or new workout clothes can be the motivation to start running. Make sure you buy shoes that are sturdy and comfortable, have good arch support, and have heel cushions to reduce shock. Wear loose and breathable clothing that allows you to move around or run easily.
2. Warm-up, cool-down and recovery.
A proper warm-up before a run can improve blood flow and reduce stiffness, potentially reducing the risk of injury. Your warm-up can be a 5- to 10-minute walk or exercise.
Also, cooling down after a run will help bring your heart rate back to normal, which is important to avoid injury. You can walk for 5 to 10 minutes to cool down.
You can run alternate days so that your body can rest properly and can adapt to the pressure on the cardiovascular system, muscles, bones and prepare mentally for the next run.
3. Slow start.
As a beginner, you shouldn’t plan on running long distances in one go. Take short runs and walk in between intervals so you can recover.
Start running at a moderate pace and maintain that pace throughout the run. You can alternate between two minutes of jogging and two minutes of slow running (or walking). Increase your time by running for an extra minute in each workout.