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Jogging
Free to Do, Very Social and Great for Building
Fitness… |
Benefits
Jogging is a great way to get
fit. It's free to do, and you don't have to book, so you can fit it
around your lifestyle. If you join a running club, you will find that
it's an extremely social sport for all ages and will gain plenty of
advice and support.
Joining a club will also introduce you to new routes around your area,
making your jogging more fun and enjoyable. Most clubs also organise
runs where you can compete, or just join in for fun.
There are many different types of running, for example, you can try
cross-country, on road, or a mixture of both (called multi-terrain). The
distances will vary and you should try the shorter ones first. There are
many local runs, which might be your stepping stone to ultimately trying
either a half or full marathon.
Burn Rate
Depending
on your weight and exertion level you'll burn 100-200 extra calories* in a half-hour
session.
*Extra calories
are those you burn on top of the calories you use for basic
day-to-day living. Inputting your exercise into your exercise diary
will calculate the number of calories you will burn, based on your
weight.
Getting Started
If you have never run before you should
check with your doctor first. It's best to take things slowly to begin
with. Find a beginner's running schedule that suits you and stick to it.
The Great North Run and the Flora London Marathon websites often have
'starter' schedules. There are numerous running magazines / books that
will also give you this information. Alternatively contact your local
running club via your public library or sports centre, as they will have
qualified coaches to help you.
Kit Bag
Essential Items
- Trainers - ensure your trainers fit properly and are comfortable
- Luminous vest - for night-time running
- Water bottle - you can buy bottles that fit over the hand to make
it easier to carry when running.
Options
- Summer - shorts, socks, and running vest / T-shirt
- Winter - luminous vest, thermal running top, trackster (much better than jogging bottoms),
gloves, socks and windproof jacket.
Safety
- Wear bright, visible clothing
- Stick to well lit routes if jogging alone
- Let someone know how long you'll be and where you're going
Helpful Hints
Some people find their skin can
chaff whilst running. To prevent this apply Vaseline to the areas
that rub. Also wearing lycra 'cycle' shorts (without padding) can
help.
For men - if you find you suffer from 'joggers nipple' (soreness
when the vest rubs) cover them with micropore tape.
For ladies - choose a well-fitting supportive sports bra for
comfort.
Helpful Sites
The British Athletics website has a
search facility to locate you nearest running club if you live in
England - www.british-athletics.co.uk
For a comprehensive guide to all aspects of running, from reasons to
begin, which shoes to buy and a beginner's running schedule visit the
'official site of the UK's best-selling running magazine' - www.runnersworld.co.uk
Or try 'The Couch to 5k Running Plan' which claims to transform you from
a couch potato to a runner, getting you running 3 miles regularly in
just 2 months! Find it under 'new runner' at www.kicksports.com
Flora London marathon website - www.london-marathon.co.uk
Article by Dinah Bibby |
