Running and Jogging - Advantages of Jogging and Running

One popular form of exercise is running or jogging. About one in five Australians will try to run (or jog) at some point in their lives. Running is an attractive sport because it doesn't cost much to participate and you can run at any time that suits you.

Some runners choose to participate in fun runs, track races, or marathons. If you're interested in racing against other runners, get in touch with your neighborhood running club.

Difference between Running and Jogging

The difference between running and jogging is intensity. Running is faster, uses more kilojoules, and demands more from the heart, lungs, and muscles than jogging. Compared to jogging, running demands a higher level of general fitness.

Jogging and running are both aerobic exercises. Aerobic means "involving oxygen"; hence, any physical activity in which energy is produced by combining oxygen with blood sugar or body fat is referred to as "aerobic exercise".

Health advantages of Jogging and Running

Regular walking or jogging offers many health benefits. Running can:

1. Contributes to building strong bones, as it is a weight-bearing exercise
2. strengthens muscles
3. improves cardiovascular fitness
4. burns many kilojoules
5. helps to maintain a healthy weight

Inactivity is linked to increased mortality, coronary heart disease, hypertension, and stroke. It is also a major cause of most chronic diseases, as the body quickly adapts to insufficient physical activity, resulting in a significantly reduced quality of life.

Regular physical activity such as walking can significantly improve mental health, self-confidence, healthy aging, and quality of life.

Running and Jogging goals

Consider what you want to accomplish by running or jogging. Aspects to consider include:

1. Getting fit - If you're a beginner, you should begin with brisk walking, go on to jogging, then gradually increase to running. It ought should take a few months to finish.
2. General fitness - combine running with other sports (such as swimming or team sports) to improve your overall fitness.
3. Weight loss - adjust your diet to include plenty of fresh fruits and vegetables, lean meats, whole grains, and low-fat dairy products. Reduce dietary fats, take-out foods, soft drinks, and sugar.
4. Company - You can run with a friend or join a local running club.
5. Competition - Running clubs may offer competitions. Most clubs offer classes for beginners to advanced runners. You can measure your running skills against others in fun runs or marathons. Many running events in the community cater to people of all ages and abilities. Join a local orienteering club to combine running with the challenge of moving through different environments.

Running and Jogging for beginners

Some general tips for beginners:

1. Get checked out by your doctor before you start a running program. This is especially important if you are over 40, overweight, have a chronic medical condition, or have not exercised in a long time.
2. Screening is used to identify people with conditions that may put them at increased risk for health problems with exercise. It is a filter or "safety net" that helps you decide if the potential benefits of exercise for you outweigh the risks. Print out a copy of the pre-exercise screening tool and discuss it with your doctor or sports professional.
3. Start with brisk walking. Aim for 30 minutes per session. Allow at least 8 to 12 weeks to progress to regular walking. Increase the amount of time you jog with each session, alternating between walking and jogging.
4. Be sure to warm up and stretch thoroughly before you start. Cool your body down with light stretches when you return.
5. Be sure to stay hydrated and take a water bottle with you on your run. Try to drink plenty of water before, during, and after each activity.
6. Allow yourself at least 2 complete rest days per week to avoid overtraining, which can lead to injury. Consider other lower-impact activities, such as swimming, at least once a week.
7. Plan your route. If possible, choose flat, grassy areas and no hard or loose (e.g., sandy) surfaces to reduce the risk of injury.
8. Do not run close to busy roads. If you already have a medical issue, like asthma, this is extremely crucial. The risk of several cardiovascular and respiratory conditions can be raised by car exhaust.
9. Avoid rush hours to reduce the risk of breathing in air pollution from motor vehicles. If possible, plan your trips in the early morning or evening.
10. Wear clothing that wicks sweat away from your skin. Dress your upper body in multiple layers so you can take off several layers if needed.
11. Apply SPF 50+ sunscreen to exposed areas of your skin.
12. Purchase an appropriate pair of shoes.

Choosing the Best Running and Jogging Shoes

When choosing running shoes, consider the following points:

1. Wear your old sneakers instead. Injuries are sometimes caused by ill-fitting shoes.
2. The running shoe should flex easily, be comfortable, and have a wedge of shock-absorbing material in the heel.
3. The fit should not be too tight. Your foot will splay when it hits the ground.
4. When buying shoes, wear the socks you plan to wear while running.
5. Have your shoes professionally fitted.
6. Go to a running store near you and discuss the type of running shoe you want and the shoes you have previously owned.
7. It is important to have your shoe size measured.
8. Try on several pairs of shoes to test the feel and comfort.

Suggestions for Running and Jogging Safety and Health

These include the following suggestions:

1. Make sure you eat a well-balanced, nutritious diet.
2. Avoid eating right before your run.
3. In the summer, refrain from running during the warmest hours of the day.
4. Before, during, and after running, make sure to drink enough water.
5. Take your cell phone with you.
6. If you use headphones, don't turn the volume up too loud - stay alert and aware.
7. Wear reflective materials when running in the early morning or at night.
8. Tell someone where you plan to run and when you expect to return.
9. Choose well-lit, populated routes and avoid dangerous and remote areas.
10. If you injure yourself while running, stop immediately. Seek medical advice.