Do you jog outside in a natural environment, or jog on a treadmill in a gym? William Shakespeare in 1593 wrote, “you may be jogging whiles your boots are green”. In his writing, by “jogging”, Shakespeare meant “to leave”. But jogging doesn’t essentially mean “to leave”. It’s one of the healthiest activities on the earth.
Do you want to stay healthy and active without playing a sport? Jogging is the best activity you can do. There is no limitation of space. You can do jogging in your office, home, gym, on the roadside, as well as in parks.
Is a hectic lifestyle taking toll of your health? Undoubtedly, jogging will the best supplement for your life. This article covers all you need to know about the basics of jogging, its health benefits, historical perspective, requirements for jogging, the method of jogging, and important recommendations.
Should a question arise in your mind, feel free to leave questions in the comments box.
BASICS OF JOGGING
Jogging refers to is an organized activity of running slowly at a steady speed for longer periods. Generally, running at a speed slower than 10 kilometers an hour or roughly equal to 6 miles an hour means jogging.
The word jog initially appeared in literary records of England in the mid-16th century. Also, William Shakespeare wrote it in 1593 in Taming of the Shrew.
Jogging refers to short quick movements or a sharp shake. In the US, jogging is related to walking or running along the roadside, and it is a conditioning activity before athletics.
Jogging is generally preceded by intense sports and is considered a tool of warm-up. But it is also considered a useful sport itself. Apart from regular games, jogging is the best activity that increases physical fitness. Jogging at a gentle pace over long distances is an excellent aerobic endurance training.
It is remarkably slower than running and racing, which generally involves a faster speed of almost 5 minutes per kilometer. Hence, it involves less stress on the body than running but slightly greater stress than walking.
Besides speed, another important difference between running and jogging is that the former involves a moment of no contact to the ground, while the latter generally sustains a feet contact. Additionally, jogging involves considerably wider lateral space of footmarks that bestows stability at slower speeds.
Aerobic activities such as jogging keep you at a bay of health hazards, such as obesity, cardiovascular diseases, diabetes, mainly because jogging on a track also keeps your metabolism on the track. Hence jogging is an excellent tool for fitness.
Most healthy, successful and famous people develop the habit of regular jogging in public tracks. Jogging serves as a tool for sociability and improves your public relations because you can easily talk to these healthy, successful and famous people without taking appointments in busy office hours.
Obesity and Cardiovascular Health
Since jogging is an aerobic exercise, it helps fighting obesity. It is an effective weight loss strategy and keeps you fit. In this way, it also positively influences the circulatory system and cardiovascular health.
Slow Aging and Increase Lifespan
Better cardiovascular health means jogging slows down your aging and increases your lifespan. Moreover, jogging increases stamina and endurance, hence useful in daily life. Particularly, it increases your energy levels and productivity in the office and social life.
Joints Health and Arthritis
- Muscle and bone cells keep damaging and replenishing with increasing age. During the earlier age, your stomach can process as much food as you eat, which provide excessive energy to maintain the repair and replenishing activities for your cells.
- But during the second half of your life, the digestive system slows down its activity, which reduces its performance due to multiple factors. These factors include a sedentary lifestyle, lack of time due to increasing family and professional responsibilities, stress of family and office-related matters, etc. These directly affect the health of muscles and bones, and the process is called aging.
- Regular jogging keeps your muscles and joints in continuous working condition, hence body itself keeps them hydrated and lubricated through natural mechanisms. This helps in preventing major bones and joints related diseases, such as arthritis, etc.
Timely and Peaceful Sleep
Sleep for 6 to 7 hours is considered the best for optimum health. Jogging is an aerobic activity that wears and tears your muscles.
Research has shown evidence that jogging helps to correct your circadian clock, which controls your sleep pattern. Ultimately, the correct sleeping pattern boosts your health by resting your muscles, boosting their recovery and rebuild them bigger and stronger.
Scientific evidence is available that jogging regularly during youth and middle age, keeps your spine flexible during old age.
Your back is standing on bony vertebrae, which contain small, flexible discs containing sacs filled with glycosaminoglycan. Glycosaminoglycan is a fluid that serves as a lubricant for your back.
But, a sedentary lifestyle, as well as aging, dry up these sacs, and dislocate your vertebrae. However, jogging preserves the size and flexibility of these discs, provides their better hydration, and keeps them flexible and healthier, even you keep aging.
Cope with Depression
Scientific research has revealed that jogging reduces the stress of the brain and improves its functioning. Moreover, regular jogging improves the ability to remember.
Cortisol is a chemical, whose production in the body is associated with anxiety or depression. Under stressed conditions, the level of cortisol increases. Jogging not only reduces levels of cortisol under exercise but also keeps its level reduced for several hours.
Jogging is the best natural cure for stress. It significantly improves your mood, hence contributes to better daily life and social behavior.
Particularly, improved stamina. The improved brain health due to jogging contributes to higher focus and concentration in your work, which consequently leads to a successful life.
Insulin is the hormone that regulates the metabolism of sugars in humans. Insulin resistance is a condition, in which the body doesn’t properly respond to insulin that hinders glucose metabolism, which can lead to diabetes.
Scientific evidence is available that jogging prevents the incidence of Insulin resistance in humans. Hence, jogging prevents diabetes.
Immunity is a function of several chemicals, which the human brain produces against harmful factors. Such factors include free radicles, free metals, antinutrients, and oxidizing agents. The immunity-regulating chemicals include cytokines, antibodies, BCG and levamisole.
Jogging has been related to the production of interleukins, which are types of cytokines. Hence, jogging augments the immune response in humans against diseases.
BEST TIME FOR JOGGING
Selecting a suitable time for jogging gives you optimum health benefits because your body gets habitual for it.
The best time for jogging is the one that suits you. If you have a spare hour between office time, you can jog. If you have a free hour before going to bed, jogging won’t be a wrong bet, even then. However, researchers overweight the benefits of jogging in the morning over other times.
Few scientific studies have evidenced that endurance for aerobic exercise increases the most if jogging is done in the morning. Moreover, jogging in the morning positively affects your circadian rhythm. Particularly, it helps to adjust a routine of earlier getting up in the morning, as well as helps the routine of timely falling asleep.
Another research study revealed that early in the morning jogging kept the blood pressure normal throughout the day. It also ensured a timely and peaceful sleep at night than jogging before sleeping at night.
A probable reason could be jogging with an empty stomach early in the morning, which could keep the blood pressure normal. Nevertheless, doing jogging at any time still overweighs not jogging at all.
WHAT TO DO BEFORE JOGGING?
Jogging is a warmup activity before exercise and game. You need to stretch your muscles to allow them to perform during a game. However, you also need to warm up your muscles before stretching to muscle cramps and strains.
It is an important warm-up before jogging for about 2-3 minutes to get your muscles ready for jogging. Warm-up before exercise improves the endurance of your muscles. It prevents you from unnecessary muscle injuries. Try to take long breaths during warm-up.
Stretching will help remove muscle stress and avoid muscle cramping. After warm of a few minutes and before jogging, you should stretch your muscles to loosen up your body.
You should rotate your joints clockwise and counterclockwise. Stretching should be started from feet, ankles, knees, hips, arms, shoulders and neck.
Moreover, hand and elbow planking (3 sets for 30-60 seconds) build your core strength for the exercise. Furthermore, jumping for 2-3 minutes will train and strengthen your thighs and glutes for a long run, and improve their power.
If you are new to jogging, you shouldn’t directly start jogging. Initially, you should start walking for 15-20 minutes a day 3-4 times a week. With time, you should keep increasing your pace of walking. After a week, your muscles are ready for jogging.
If you are regular to jogging, then 1-2 minutes brisk walking is sufficient to make you ready for jogging.
HOW TO START JOGGING
The people new to jogging should start with milestone jogging. After brisk walking, you should jog for 30 steps. After brisk walking, you can again jog for 30-steps. You can increase your steps and jogging time after a few days.
For regular jogging, begin with slowly walking. Increase your walking pace after 30 seconds, and after 60 seconds start walking briskly and try gaining further pace. Now you are gently jogging.
Complete your jogging milestone, say 30 steps, 100 steps, 2 minutes, 5 minutes or 15 minutes. Again, decrease your jogging pace, and decrease it to brisk walking. Stretch and relax.
Jogging moves all your muscles, and applies stress on your body. So, you mustn’t lose all your energy during jogging. For this purpose, gently keep swinging your arms during jogging to keep them relaxed.
Particularly, don’t overstress and swing your arms across your body’s midline. Keep your arms slightly bent. You should neither be jumping nor keeping your footsteps too short.
Correct posture during jogging prevents you from spine, knee and neck injury. Keeping your chest is out and shoulders rolled back to protect you from Spine Injury.
Moreover, if both knees touch during jogging, it is an indication that your running posture isn’t correct. You need to train your glute muscles.
Finally, staring at feet puts extraordinary stress on the neck during jogging and makes your neck stiff. You should focus ahead. Eyes can judge the situation and give you a correct analysis of the situation from quite far. So, gazing ahead protects you from neck injury during jogging.
Respiration is the main source of energy for humans. During jogging, the extent of breathing the oxygen in increases, because lung muscles quickly pump the gases. However, correct breathing rhythm should be maintained to get the maximum benefit.
For example, breathe in slowly through your nose for 3-4 steps while walking briskly, followed by exhaling through the mouth slowly for the next 3-4 steps.
Similarly, breathe in slowly through your nose for 2-3 steps while jogging, followed by exhaling slowly exhaling through the mouth for the next 2-3 steps.
Goal setting an important trait of successful people, which keeps them motivated and focused. Initially, set smaller and achievable milestones for jogging.
For example, your first milestone could be jogging for just 30 steps. Later you can slowly increase your milestones to increase your stamina.
Decide your daily, weekly and monthly milestones. The best milestone is jogging for 30 minutes a day. If you follow another sport after jogging, then you should restrict it to 10 minutes to preserve your energy.
After every week, you can have a resting day. Also, after every month, you can have some additional activity, e.g. hiking, trekking or mountaineering.
Jogging on a regular track on regular time benefits you the most in terms of regularity, health, and mental satisfaction. However, jigging on the same kind of track doesn’t allow your muscles to fully perform up to your potential.
Once a week, you should try something different, such as on holidays, you can jog on grass, tiled trail, or cemented road. Also, you should jog up- and down-hills. Moreover, you should run in one direction, then in another direction, even zigzag.
These types of jogging will train your muscles to adapt to multiple pressure levels, hence allow them to grow well.
WHAT TO DO AFTER JOGGING?
Jogging is a high-intensity activity, hence after it, allow your muscles to relax. Jogging should be followed by brisk walking for 1-2 minutes.
After stopping you should again stretch your muscles for 2-3 minutes, particularly those of hamstrings, calves, shoulders, arms, neck, and back. This will calm you down and protect your muscles from injury.
REQUIREMENTS FOR JOGGING
Comfortable and ventilated apparel offer greater facility during jogging. Shirts and trousers should be suited to the local climatic conditions.
Jogging shoes should be good enough to prevent jerks. Socks should absorb the sweat and keep your feet dry. Also, the socks shouldn’t exert extra pressure on your feet during jogging.
Research has shown evidence that jogging generally exerts greater pressure than routine walking on joints. To reduce the stress of jogging on the hindlimbs, it’s essential to provide a cushion to your feet. Hence, a good pair of jogging shoes is an utmost essential to absorb the jerks of jogging.
Moreover, your jogging shoes should be able to support your weight, because falling during jogging could be dangerous for your body. So, the pair of jogging shoes that you select for you should be according to your weight, add comfort to your feet, and help you balance your body.
Old sneakers lose the ability to absorb the shock of jogging, so your sneakers shouldn’t see a birthday. If you keep using old sneakers, there is a high possibility that these will hurt the health of your knees.
You should wear the right shoes to protect your feet, joints, and knees from injury. Moreover, the size of jogging shoes should be one number greater than your regular office shoes, because, during jogging, your feet will swell slightly. So, one number of bigger shoes will keep your feet comfortable.
Jogging treadmill has been used by several people, who don’t get time to go for jogging in the open places. Treadmills are usually placed in homes, gyms, and offices. Jogging treadmills also help you remain active and healthy.
During jogging on a treadmill, don’t grab its railings, because it will put all your body weight on your arms, instead of legs, hence the benefit will not be the same, as expected.
A water bottle is the most important gear for all sports. This is true for jogging, as well. During jogging, dehydration takes place, which can wear out muscles. Hence, taking a sip or two of water during jogging keeps you hydrates. But don’t drink too much while jogging.
- New people shouldn’t start jogging at once. They should initially ensure they have appropriate accessories, such as a pair of sneakers and apparel according to the climate.
- Initially, you should decide about an appropriate place for jogging. If the weather is too harsh in your locality, then you should join a gym for jogging. If you can afford, you should buy a treadmill, which can be placed in your home or office.
- Another important decision for jogging is regarding time. You can choose the time when you get free. However, the best time is in the morning, when the atmosphere has the least pollution.
- The best jogging duration is 10-15 minutes if you play another sport after it. If you use jogging as the sole fitness tool, then 20-30 minutes jogging is enough to keep you healthy.
- Jogging should be preceded by a warm-up, stretching and a brisk walk. After jogging, you shouldn’t stop at one. You should again close with a brisk walk and stretching.
- Jogging sneakers should never see a birthday because they harbor the colonies of microorganisms, which could negatively affect the health of your feet.
- You should keep yourself hydrated during jogging by sipping a few drops of water.
- You should plan appropriate milestones for jogging in terms of time and distance.
- You should take a break for any day during each week to allow your muscles and bones to repair.
- Finally, you should also mix some adventure with jogging once a week to increase your stamina, such as hiking, trekking, mountaineering, etc.
Jogging is not only a warm-up before major sports but, also, it is a complete fitness pack. The positive benefits of jogging include improved cardiovascular health, reduced obesity, control diabetes, improved cognitive abilities, better social behavior, reduced depression, and greater joins health.
Other benefits of jogging include slowing down the aging process, increase lifespan, reduced mortality rates, better immune function and a night of peaceful sleep.
For jogging, you need to purchase high-quality sneakers, which allow you to absorb jerks and shocks during jogging. Moreover, you need to wear the apparel according to climate, which allows you to breathe well, absorb sweat and convenience in movement.
You need to perform jogging with the correct posture to fully benefit from this useful activity. Regular jogging for short time is much better than jogging once a week for a long time. However, you can mix-up other adventure activities with jogging once a week or month.
Finally, the information stated in this article will help you know all the information you need about jogging. But don’t forget to comment below if you want us to improve this information. Happy reading.