Jogging – universal and available improving sport at any age. He doesn't demand special preparation, expensive equipment and special tracks. Everyone who seeks to lead the healthy lifestyle and cares for maintenance of active longevity can master jogging.
It is required to you
- - sportswear and footwear;
- - hours or stop watch.
Instruction
1. Estimate the level of the physical readiness for jogging. If you have serious heart diseases, diseases of kidneys, the increased arterial blood pressure, then occupations any run can be contraindicated to you. It is also necessary to refrain from occupations run if you endure the period of exacerbation of catarrhal diseases. It is the best of all to consult previously with the doctor not to do harm to the organism.
2. Pick up equipment, suitable for run. The choice of clothes and footwear is defined by their convenience and the nature of weather outside the window. It is desirable to treat the choice of footwear more attentively: it has to be soft and elastic. It is the best of all if you use running sneakers which insole is supplied with the instep support. It will allow to distribute evenly at run load of the surface of foot and will protect the backbone from injuries.
3. Study and master technology of jogging. It in many respects reminds sports walking. At the time of contact of foot with the covering of stop it is put on the heel, and then it is smoothly rolled, adjoining to soil all the surface. The leg at contact with the earth is completely relaxed. The swing leg is bent in the knee joint and slightly straightened after take-off from the surface. When jogging the hand make more heavy swing movements, than when walking.
4. Pay attention to technology of breath when jogging. It is necessary to take the breath the nose, and to exhale air – the mouth. Try that breath was free and deep. The cycle "breath exhalation" needs to be carried out for four crossovers. It is considered to be that if when jogging you can talk quite freely, loading is chosen optimum.
5. Begin each running training with easy five-minute warm-up. Several exercises on development of flexibility and mobility of joints will help the organism to adapt to the forthcoming loading and will save muscles from stretchings.
6. Take occupations jogging seriously. Plan time and the venue of trainings, make the schedule of occupations. Create the diary in which you will write down time of carrying out and duration of running trainings.
7. Enter in the diary also data on health and physiological indicators. To the amateur athlete will enough control the heart rate to, in time and after loading and also to measure on hours pulse recovery time to initial level. In process of fitness you will notice how your sportswear and physiological parameters will improve.