jogging tips and guidelines

Warm up stretching during the first 5 minutes, but not too heavy. Stretch the muscles, especially the calves and thighs. Do not forget to stretch the tendons in the knee. Often it is a part of the body most injured. To warm up, you can start by walking, running slower then the faster. Do not forget to stretch after a complete run.

When started, do jog for 10 minutes non stop. Do not intermittent stops except when in certain cases such as shortness of breath or head began to feel dizzy. During jogging, maintain a consistent breathing. It could be breathing as steps. The most important rule when starting an exercise is not to force the body too heavy but still relaxed and increased stamina gradually. Run in relax, if any, you could bring your friends to accompany. When you out of breath, you may be running too fast.

After four days of running for 10 minutes, And then increase it to 12 minutes. The fifth day boost to 14 minutes, so on average increased 2 minutes to run the next session. It can increase your stamina without causing injury. When enough time, continue to increase gradually until it reaches 60 minutes. As a beginner, do not worry about speed.

Not a major factor, but a good jogging equipment also includes important. Use proper running shoes. Among them is to use a shoe that is lightweight and has a comfortable and enough material to breathe. Make sure the shoes are running shoes, not shoes for walking, also do not wear sandals. My advice is to choose shoes that are well known quality, maybe a bit expensive but it will become your health investment because it is more durable. Use socks, T shirts or sportswear with a material that can absorb sweat well for example cotton.

Dont get too enthusiastic and do two sessions of speedwork a week. A little speed training goes a long way even just adding one session of speedwork can make a big difference in your running. Once you improve your fitness and confidence, you can add another session.

Runners who are new to speedwork sometimes make the mistake of running way too hard and fast for every interval. You should put in a good effort, but dont run so fast that your breathing and heart rate are totally out of control. Try to run your intervals consistently so that your last one is the same effort as your first. If you feel like you have nothing left for your last interval or the last few minutes of a tempo run, you did it too fast.

Speed training helps to improve your biomechanics and running form, so dont let your form fall apart when youre running fast. Follow tips for proper running form during your speed workouts.

Dont be tempted to run hard two days in a row. You may feel fine the next time, but your body is still recovering and some people feel more muscle soreness two days later. Give yourself some down time by either taking a complete rest day or doing easy cross training the day after doing speedwork.

A 5 10 minute cooldown at the end of your workout is just as important as your warm up. Easy running or walking after you finish your speedwork will prevent blood from pooling in your legs and help flush out the lactic acid and other waste products from your muscles.

Always stay alert and aware of whats going on around you. The more aware you are, the less vulnerable you are.
Think about possible escape routes in case of a confrontation.
Take notice of who is ahead of you and who is behind you. Know where the nearest public sites are with some general activity there is usually safety in numbers.
When in doubt, follow your intuition and avoid potential trouble. If something seems suspicious, do not panic, but run in a different direction.
Run clear of parked cars, bushes, dark areas.
Be extra vigilant at junctions with alleyways where traffic may emerge.
Run across the street at crosswalks and always pay attention to traffic lights.
Drivers have a bad habit of not looking for pedestrians. Be sure to make eye contact before crossing in front of a car.
Never assume you have been seen.
Be considerate of other road pavement users do not force pedestrians into the road do not step off the pavement without checking behind cyclists do not make a noise.
Be aware of other hazards such as forces of nature, animals etc.
Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving.
Ignore verbal harassment.
Do not approach a car to give directions, or the time of day. Point toward the nearest police or information source, shrug your shoulders, but keep moving. If you feel you must respond, do it while moving.