Anyone who has never jogged before or has been inactive for a long time should consider a few things before jumping into jogging fun.
First of all, anyone who has been inactive for a long time or is over 35 years old should have a health check carried out by their doctor. This is also free for those with statutory health insurance from the age of 35. If the doctor gives his OK, it goes to the selection of running shoes.
Best Running Shoes
Good running shoes can cost a little more and should be purchased in a specialist shop. This is recommended because the beginner usually does not have a lot of experience and is therefore dependent on expert advice.
Once these preparations have been completed, you can finally start running. There are two basic rules, especially at the beginning. Not too quickly and not too often. For one thing, the novice runner shouldn’t reach more than 70% of his maximum heart rate while exercising. Since it doesn’t make much sense as a beginner to invest a lot of money in heart rate monitors and similar equipment, a well-known rule of thumb is very applicable. If you could still talk in full sentences while running, then you are not running too fast. According to the second basic rule, you should make sure that you don’t run too often. Especially at the beginning, three training units per week are completely sufficient and special emphasis should be placed on inserting a day’s break after each running day.
Last but not least, a note about stretching, because this is often neglected by beginners. It is known that light stretching before and possibly also after running minimizes the risk of injury.
The importance of the pulse when jogging
Jogging is a popular sport because it can be practiced almost anywhere, at any time of the day or night, and any time of the year. Furthermore, it is not so dependent on locations – theoretically you can go jogging anywhere, even in large cities. However, many runners make the mistake and just go for a jog without preparation or control of the intensity. However, it should be carefully controlled how hard you train in order to achieve certain training goals.
The pulse is very easy to feel in certain parts of the body: for example on the inside of the wrist or on the side of the neck. The number of heartbeats per minute is called the pulse. The resting heart rate in normal people is around 60 beats per minute, which naturally increases with exercise or exertion. The greater the exertion, the more the heart has to pump in order to guarantee an adequate supply of oxygen to the muscles. The heart rate is to be equated with the intensity of the movement and is proportional to it.
The pulse is also extremely important in sports. If the athlete wants to work on endurance over long distances, he should train in the low heart rate range. If he wants to burn a lot of fat, the pulse should not reach extreme values, since no fat is broken down in these areas, which is deposited. In these areas, only carbohydrates that are available more quickly are broken down.
In summary, it can be said that the pulse is extremely important for joggers. Runners want to achieve certain goals – your heart rate is the perfect indicator of whether you are exercising properly.
Stretching before or after jogging?
In the 80s, research was carried out for the first time in the area of stretching and findings from sports science were made. Until now, attempts have mostly been made to increase the flexibility and elasticity of the muscles and the smoothness of movements by rocking and cushioning.
Opinions and theses on stretching
Most runners stretch their muscles before jogging. However, this can be a fatal mistake: Warming up before exercise is appropriate, but you should only stretch the muscle afterwards!
There are a number of different opinions within exercise science about stretching and stretching. Proponents say it works wonders, but others totally deny it has a positive effect. However, it has been proven that a muscle that is often stretched is better protected against injuries because it exhibits greater flexibility. However, the correctness of the stretching exercises performed is of fundamental importance. Of course, the time of execution also plays a major role here.
A typical mistake made by joggers
Most joggers make a big mistake before going out for a daily or weekly jog – a wide variety of muscle groups and ligaments are stretched a lot when they are cold. This should be avoided as much as possible, as it can severely impair performance. You can learn some of the top athletes’ tricks from the top athletes – they warm up with small jumps and light sprints. Warming up before exercise is useful, but stretching is more dangerous than useful. Because by stretching, the muscle’s performance is briefly reduced.
All joggers and hobby runners can therefore be advised to warm up before exercising and to do stretching exercises after exercising. So an optimal training can be guaranteed.
Alternatives to jogging…
Jogging has become a popular sport in Germany, but many people cannot jog for health reasons or want to do other sports.
Jogging is above all an endurance sport that aims to burn fat and improve fitness. But this can also be achieved through other sports. Such as:
Fitness is also crucial when swimming and fat burning is fueled. But swimming also has other advantages over jogging, such as:
- Even overweight people who have joint problems while jogging can practice swimming as a sport that absorbs a lot of weight through the water.
- All patients with joint problems or rheumatic diseases can practice swimming, as swimming does not stress the joints as much as jogging
Nordic walking is comparable to jogging. The big difference to jogging are the walking sticks with which you move around. Every step is supported by a blow with a stick, whereby the load is transferred from the legs to the arms. In addition, Nordic Walking is slower in terms of speed and more geared towards endurance, the advantages are:
- Gentle on the joints, as the weight is transferred to the arms through the walking sticks.
- More varied, as you also have to perform a completely new movement.
Another alternative to jogging is cycling, which is not as strenuous as jogging, at least on flat stretches. In addition, cycling offers the great advantage that even untrained or not very well trained people can easily cover long distances.