Nature as your gym: Tips for beginning a jogging routine
- Abhinav Mishra
- Expert +
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Take care of your body. It's the only place you have to live. New Year is round the corner and many of you would have made resolution of getting a fitter body next year. Majority of you will start your journey but will get lost somewhere in between and will probably make same resolution next year again.
Once you start your journey it is very important you don’t get bored and you should not feel that your fitness routine isn’t motivating you to push hard to achieve your goals. If you start jogging in gym surrounded by the same walls everyday then you will get bored at some point of time. Therefore, it is very important you run outside in open and get the feel of nature and get a healthier and fitter body. Here are some tips especially for the beginners -
A perfect shoe –If you are planning to be a regular jogger it is very important you get perfect shoes for yourself. Consult a doctor or an expert to know what kind of shoes will be most suitable for you. Gait analysis needs to be done which reveals your foot strike pattern and hence your shoe type. If you fail to do this, you may end up having some serious foot or leg problem in long run.
A technical dress – Just don’t run wearing anything you feel like. Do some basic research of kind of T-shirts, shorts and socks to be worn. You should not wear 100 percent cotton T-shirt as it tends to retain sweat causing chaffing and irritation. Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dri-Fit, wick moisture away from your skin and will help you avoid chaffing. The other important point is not to overdress yourself while running as your body temperature increases significantly when you run.
Don’t go alone in the journey – All morning will not be same for you. There will definitely be days when you will feel like not getting up from your bed. Therefore it is very important you have your jogging activity in a group. Motivation and Inspiration are two very important terms for you if you want to be fitter and be a regular jogger. Once you are in a group make sure you motivate yourself to match up with the best runner in the group, not immediately but gradually.
Run with a plan – Since you have started jogging with some goal so it is very important that you run with a plan to accomplish those goals. Simply running daily will not help you much. Run with a pattern and keep on changing your plan when you think you have reached saturation point on one pattern. If you are starting this for the first, you need to figure out your stamina level and then make plan accordingly. If you have done running in past, you can start with most basic pattern – 1 minute walk and 5 minute running. You can start with 3 rounds of this and increase the number of cycles as per your comfort.
Get a proper diet – Running for long hours will take a heavy toll on your body unless you have a proper diet for yourself. The real food like fruits, vegetables, whole grains, and lean meats is more important than fortified packaged foods. Eat a diet with ample plant seeds as it improves health and help maintain a healthier body. Not only diet is important but keeping your body well hydrated is equally important. You should be drinking minimum of 4 litres of water daily. If you are jogging for more than 45 minutes you should drink vital electrolytes in between your run time instead of simple water.
Get proper rest – The biggest mistake new runner make is not take proper rest which could damage muscles and stop you from running. Unless you take proper rest you won’t get stronger or faster and in some cases you may start to lose strength. If you are a beginner it is a good idea to have atleast one day of rest in between runs on weekly basis.
Let us know what you prefer – jogging in gym or in opens and reason for your liking.