Jogging Tips and Etiquette

Hey guys! So recently I've been really into jogging. I use this mainly as my workout when I feel a bit sluggish. I do not like to haunt the gyms even though I own a pass! Mine is quite far away and I don't like to be around so many ppl when I'm dirty and sweaty and trying to get my thing on! I do like the aerobic classes even though it's extremely crowded and there's no explanations for beginners =/
So I jog. Wait I said that already. I don't jog regularly, just when I've got some time to kill. During my experiences, I've picked up a couple tips and pointers that might help fellow joggers or exercisers.





Jogging Tips and Etiquette



1. WARM UP. It is extremely important to warm up before exercising because it allows you to get the blood circulating and loosen up muscles, which decreases the risk of injury. Always warm up before attempting any form of exercise!

2. WARM DOWN. Some people don't realize that warming down is important as well. Some people might collapse and lay down at the end of a workout which is just terrible. They'll get aches all over their body the next day. Warming down is simple to do, 5 minutes of mild jogging followed by some stretching usually does the trick. The important thing is not to abruptly conclude an intense workout, but rather slowly come down.




3. MUSIC. Yes, typical jogging distraction. I suggest one have a playlist just for workouts and fill it with pumping, energetic music. There are lots of suggestions online, click here for an example. I've yet to download many, but I like running to Kanye West tunes (:

4. SHARE THE ROAD. Don't hog the freaking street, you're not the only one on it. Be courteous to children, civilians and other joggers. If necessary, slow to a halt and let them pass by. Don't attempt to run faster and dance around them, this scares them.

5. WARY OF CARS. Now you've probably got Linkin Park blasting so loud you don't even hear a car coming up behind you, trying to turn. Be courteous of cars and turn the music down so you can hear the environment around you. Jog facing traffic whenever possible.





6. GOOD SHOES. For exercising, it's important to get a good pair of running shoes. Cheap shoes are not recommended as they don't provide good support and may harm you in the long run. Invest in a good pair such as: Nike, Puma, Reebok. One only needs one good pair of runners.

7. WATER. It's a fantastic idea to carry water around with you, especially when one begins to feel tired and dehydrated. I hold my water as I have no pockets or bag, but some may like to use a bottle holder.

8. BACK STRAIGHT. I used to hunch over all the time (because I was suffering), but that's terrible posture for jogging. Keep the back straight, head up and shoulders square. That way aches won't occur and you won't crash into things. Like a tree.





9. STEADY BREATHS. Keep breathing steady, even and at the same pace. Don't huff and puff, but that should be obvious. Inhale through the nose and Exhale through the mouth. I used to get cramps or "stitches" when respiring primarily through the mouth. Inhale when one foot hits the ground and exhale when the other foot reaches the ground.

10. ARMS. Arms should be at a 90 degree angle (or resembling a "L") swinging around the waist. Do not hold them up too high or this will tire you. Keep hands fairly relaxed and do not clench them.

11. PACE YOURSELF. Never push yourself to a speed or a limit you cannot handle. Instead, stick to a pace which you are comfortable in, yet still find a little challenging. As you continue, the pace may be altered. If just starting out, alternate between jogging and walking when tired, but never fully stop until finished.





12. WHEN. The best time of day to go jogging is early in the morning, before 7 AM. For those who can't even fathom the idea, late afternoons to early evenings works for me. I never run when the sun is at it's brightest (10AM - 3PM) because it's too hot to exercise.

13. SAFETY. Never jog at nighttime. Why? Hmm let's see. One oblivious individual (AKA You) listening to music loudly, moving at a leisurely pace at 10 PM when it's pitch black. Sounds like a potential victim situation to me. Now I'm not saying by avoiding nighttime, one will escape being attacked at all. As much as I hate to say it, there are a lot of dangerous people everywhere.. even in a quiet town. Safety should always be taken as a precaution. Carry a cell phone, wear light coloured clothing, attach a whistle to house keys and stay alert.

14. CLOTHING. It's not an important necessity, but dressing appropriately is a plus. An athletic shirt, shorts or workout pants and a good pair of shoes complete a workout outfit. Some specialty stores sell apparel that wick sweat away from the body. Avoid cotton as much as possible. Avoid tight fitting clothes and dark colours.





So I hope that helped you guys! Jogging is great exercise and helps build strength in the lower body. Regular jogging gives a better overall physical condition as well as other health benefits, such as relaxation and less anxiety. It's also a form of antidepressant due to the endorphins released by the body when one exercises. Jogging is a good way to improve circulation, strengthen the heart, better the respiratory system and lose weight.



Everyone needs to jog at least once in a while.
So what are you waiting for?


(: