Running/jogging is used in many different areas of sport, and is one of the easiest ways
to get started. Running includes fun-runs, cross-country, fell running, road races and marathons, even ultra challenges like
the Marathon De Sable or the Everest Marathon; however, the vast majority of runners simply run to stay fit and because they
enjoy running.
In reality, there is no difference between running and jogging. Jogging is a term sometimes used
for running slowly. Whether you are considering jogging or considering running, all that you need is a good pair of running
shoes and a little enthusiasm to get started.
As with all exercise you must start by warming up. Set off walking briskly and swinging your arms vigorously. Gradually
break into a slow jog; your level of fitness will determine your starting level. Listen to your body. Run at a pace at which
you can hold a conversation. If you are getting too breathless to talk, slow down or walk until you have recovered, then set
off again.
Aim to run/walk for 10 minutes in total. Run/walk every other day or every third day, gradually reducing
the walking time and increasing the running time until you can run for the full 10 minutes.
Now start to increase
the running time by a minute or two every third session, until you can manage thirty minutes three times a week. Even if you
are feeling good, don't be tempted to increase your running time by more than 10% a week.
At the end of each
session, 'warm down' by slowing down gradually, finishing with a slow jog or brisk walk until your heart rate and
breathing return to more normal levels. Now whilst you are still warm is time to stretch.
Running can be a sociable
event, or a personal one. It can be easy or hard, competitive or friendly. You can run any time of the day, anywhere you happen
to be.
There are running clubs in most towns and many villages. Most have a roadrunners section and many participate
in cross-country or fell running. Most welcome new runners of any standard and all age groups.
| Motivation can be the most difficult part of running: |
Have clear aims, like running in the local
fun-run, raising money for charity, or being able to run non-stop for an hour.
Be realistic.
Don't commit to a marathon in 3 months' time if you've never run before.
Think
of yourself as a runner. Tell people you run and about fun-runs you have entered. Make running a habit like cleaning your
teeth. Think in terms of 'When I go for my run,' rather than 'If I go for a run.'
Keep
a diary. Record your progress, the time of day, the weather, how you felt, where you went etc.
Enlist
the help of others. Try to run with a friend or group of friends at least once a week. |
All kinds of running will improve the heart and lungs. It can be done very slowly (jogging) or at an all out sprint.
Sprinting is an anaerobic activity and requires a great deal of power output from the muscles, whereas long-distance running
is an aerobic activity and requires a lot of muscular endurance.
Running is a high impact activity and therefore
may maintain or increase bone density helping to offset osteoporosis, however, because it is high-impact it puts more stress
on the joints than low-impact activities such as walking, swimming and cycling.
Running is available to everyone. As long as you are healthy and you start out gently
and build up gradually you can start to run. If you have a history of diabetes, chest pain, angina, asthma, epilepsy, high
blood pressure, have had recent surgery, or you are pregnant then consult your doctor first.
Beginners who are
new to exercise should look for an aerobics class suitable for their level of fitness and expertise. The club or the instructor
will be able to advise on this.
- Appropriate clothing and equipment.-
The most important part of a running wardrobe is a good pair of seamless sports socks and a pair of comfortable
running shoes. These are available from any good running shop.
Wear comfortable, non-restrictive clothing. In summer,
shorts and t-shirt will suffice. In winter, a tracksuit or a pair of thermal tights under a lightweight waterproof or windproof
suit. A long-sleeved thermal top and a windproof jacket are also ideal. Outer clothing should be bright preferably with reflective
strips for running in the dark.
In very cold weather, heat loss through the head and hands necessitates wearing
a hood or bobble-hat and a pair of gloves. A pot of Vaseline is useful to lubricate anything that is rubbing, such as top
of the legs, armholes, nipples etc. For ladies a good sports bra is essential.
- When running at night it's safer to run in groups and to stick to
well-lit streets, keeping away from dark alleys and subways. It is a good idea to leave route details and expected time of
return with someone. For more information about safety in the streets and crime prevention.
- It
is important to wear bright colours and reflective clothing at night.
- Never run when suffering
from a viral illness or fever. Once completely better, start back gently, and build up again gradually.
All kinds of running will improve the heart and lungs. It can be
done very slowly (jogging) or at an all out sprint. Sprinting is an anaerobic activity and requires a great deal of power
output from the muscles, whereas long-distance running is an aerobic activity and requires a lot of muscular endurance.
Running is a high impact activity and therefore may maintain or increase bone density helping to offset osteoporosis,
however, because it is high-impact it puts more stress on the joints than low-impact activities such as walking, swimming
and cycling.
Running is available
to everyone. As long as you are healthy and you start out gently and build up gradually you can start to run. If you have
a history of diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery, or you are pregnant
then consult your doctor first.
Beginners who are new to exercise should look for an aerobics class suitable for
their level of fitness and expertise. The club or the instructor will be able to advise on this.
- Appropriate
clothing and equipment.-
The most important part of a running wardrobe is a good pair of seamless sports
socks and a pair of comfortable running shoes. These are available from any good running shop.
Wear comfortable, non-restrictive
clothing. In summer, shorts and t-shirt will suffice. In winter, a tracksuit or a pair of thermal tights under a lightweight
waterproof or windproof suit. A long-sleeved thermal top and a windproof jacket are also ideal. Outer clothing should be bright
preferably with reflective strips for running in the dark.
In very cold weather, heat loss through the head and
hands necessitates wearing a hood or bobble-hat and a pair of gloves. A pot of Vaseline is useful to lubricate anything that
is rubbing, such as top of the legs, armholes, nipples etc. For ladies a good sports bra is essential.
- When running at night it's safer
to run in groups and to stick to well-lit streets, keeping away from dark alleys and subways. It is a good idea to leave route
details and expected time of return with someone. For more information about safety in the streets and crime prevention.
- It is important to wear bright colours and reflective clothing at night.
- Never
run when suffering from a viral illness or fever. Once completely better, start back gently, and build up again gradually.
