Jogging for weight loss and health: how to run

To run for a long time, you need to use a special technique that allows you to operate the musculoskeletal system as efficiently as possible. Jogging is what this implies. Due to it, many people have already lost tens of kilograms. Your turn has also come.

Jogging for weight loss and health: how to run

Where did the word “jog” come from

We often hear different words but we don’t go into details - where did this word come from.

It's time to tackle the issue of illiteracy, and we'll start with the phrase jogging. A jog in the Russian etymological dictionary means "silent lynx." This term refers to the gait of a horse during slow running. The horse literally minces and shuffles its hooves on the ground, slightly moving the front legs forward.

Applicable to a person, this is a type of running in which a person almost shuffles his feet on the ground.

This type of run differs from the rest by the features of the step. We’ll talk about this.

The Americans came up with their own word - jogging, which means "mincing."

Features of jogging

The technique of jogging is developed automatically if you allow the body to choose the easiest way to run. You will notice that the pelvis will go back, the steps will become very short, and the foot will no longer rise high above the track.

Even if you do not know how to run correctly, your body will choose the right option for a long run.

If you yourself want to understand what the technique of such a run is, then heed:

  1. The repulsion takes place with the foot, not the heel.
  2. The step length is slightly less than when walking at an average speed
  3. The pelvis is laid back a little, the body is tilted forward
  4. The arms are bent at the elbows at a right angle, close to the body. They do not need to hang from side to side, swinging the body.
  5. You need to look forward.

    It is not allowed to look under the legs, since in this case the running dynamics negatively affects the cervical spine.

  6. On the rise, we reduce the stride length, make the inhale and exhale deeper.
  7. On the descent we try not to accelerate, but the step length can be slightly increased.
  8. We try not to raise our legs high. The height should be such that you do not stumble.

    But not more. The same thing back - legs do not need to overwhelm.

  9. The breath when jogging is: 4 steps to inhale, 4 steps to exhale. You can take 3 steps, depending on the length of your legs.
  10. The speed when jogging is 7-9 km per hour.

    With very large growth, one can reach 10, even more. And with a small (less than 150 cm), 5-6 km per hour.

  11. Jogging does not force the body to work to the limit, but burns calories.

These recommendations will be quite enough to understand how to run correctly, because the most important characteristics in our case are the running speed and its technique.

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Clothing and jogging shoes

Let's decide on jogging clothes and weather conditions.

Naturally, clothing will be highly dependent on the time of year. In summer, you need sneakers or sneakers with a comfortable sole. Jogging in very springy running shoes is difficult, but possible.

By the way, pay attention to the covering of the track. Best suited rubber or natural trampled earth. Running through the wild fields is strictly not recommended, since all sorts of surprises in the form of pits, biological waste and other surprises can be hidden in the grass. Not the best option would be asphalt. Still, this coating is quite hard and with prolonged running can adversely affect the joints.

You need to dress in a comfortable tracksuit. Jogging is a long occupation. Get ready for mosquito defense if you run in a park or along a forest path.

In the hot season, it is important not to overheat, since during the run a lot of heat is released - you are actively moving after all. And in the cold season - it is important not to overheat and not to freeze.

Here everything is more complicated than in the summer. It is important to choose clothing that will breathe and retain heat. Usually, several tissue layers help to achieve this goal. That is, you wear a T-shirt on the body, then a trowel and then a light jacket. The air cushion between the layers of fabric does not allow you to freeze, at the same time there is a little ventilation.

The best option is sports thermal underwear with all the necessary functions.

We do not recommend running in the rain and ice - you can fall. In frost, be careful, you can get frostbite. For example, frostbite the skin on the face or fingers. Since the legs will be in motion, they will not freeze, but do not forget to pay due attention to their thermal comfort.

It is definitely impossible to run in synthetic clothes that do not let in air, in rubber shoes or barefoot. Barefoot you can step on the glass, get hurt.

Slimming jogging

Many people practice jogging for weight loss. And this is an absolutely justified method.

Indeed, after 20-30 minutes of such a run, fat begins to burn.

Those people who can’t take advantage of interval running due to their health characteristics actively jog. After all, such a run does not accelerate the heart for more than 140 beats per minute. On average, it makes the heart beat at a speed of about 120 beats per minute. This is the best option for fat burning cardio.

Jogging for weight loss should be practiced 3-4 times a week.

You choose the time of day yourself, but remember that you can’t run at night.

Choose hilly terrain for jogging so that there are both slopes and climbs on the track (on the track). It is advisable to know how far you are running.

A running person should monitor his pulse and breathing. How often breathing is understandable is true, but the pulse needs to be measured.

The heart rate monitor on your wrist will help you with this. It is inexpensive, anyone can afford it.

The ascents and descents from afar will resemble interval training, helping to more efficiently load the heart and start the metabolism to destroy subcutaneous fat.

We conclude: losing weight you need to run at least three times a week for 40-60 minutes on hilly terrain. We have already discussed how to overcome climbs and how to behave on a descent.

Jogging for recovery

A lot has already been said and written on the topic of how useful running is. Let's remember:

  1. Strengthening blood circulation and training the cardiovascular system.
  2. Improving well-being and mood.
  3. Training of the musculoskeletal system and much more.

Therefore, jogging can be used for any of these purposes.

We did not include weight loss here, because it is already obvious.

As for the morning runs, we can say that jogging is like an invigorating shower. Training at the beginning of the day understands the pressure, helps to wake up. Duration of 10-15 minutes will suit the sleepy body. Before going to bed, jogging will help to put your thoughts in order, calm down after a hard day, get physically tired and have a good night's sleep.

Among other things, jogging helps to stabilize blood pressure. Even with flat feet, such a run is not terrible, like a sprint or interval races.

Are there any contraindications?

Who shouldn’t jog

You already know how to run properly, and that's who you can run and who you can’t - is a question of special importance.

You cannot run jogging or in any other way in the following situations:

  1. You had an operation a month ago or less. In special cases, even 2 and 3.

    This is especially true for abdominal operations, after which a seam remains on the peritoneum. Even after minimally invasive procedures (e.g. laparoscopy), running is dangerous. Firstly, a seam may break.

    Secondly, inflammation may start due to sweating. So wait until the seam is tightened.

  2. When flat feet 2 and 3 degrees, you can’t run for long without special insoles! This injures the joints of the legs!
  3. At elevated temperatures, such loads should be avoided. Until your body temperature drops to normal, the body will be too hard in a mode of increased physical activity.
  4. When stretching, if it hurts to step on the foot, you can’t run.

    Otherwise, you can only make it worse. In this case, the phrase "it hurts, then heals," does not fit!

  5. You can’t jog people with very high blood pressure. Before jogging, you need to reduce it, otherwise the risk of stroke is high. Indeed, when running, the pressure rises, the vessels may not withstand.
  6. Overweight people should be careful when jogging.

    The problem is this: weight is heavy, gravity and acceleration work against you. One careless movement - and you can get sprains or a crack in the bone. Therefore, first, slightly reduce the weight on an exercise bike or at the expense of a diet, and then you can already start running.

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