Models Direct: The Benefits Of Jogging

March 7, 2010 - PRLog -- Jogging is one of the most effective ways of improving your general mental and physical health, toning your muscles and losing weight. You can do it for free, get dramatic results in a limited period of time and it’s a terrific mood and confidence booster!
Models Direct have put together some tips for those who haven’t tried jogging but would like to give it a go and feel the benefits.


Getting started

Models Direct advise that you speak to your doctor before embarking on any new exercise regime, but if they give you the all-clear then you can go for it! However, it is still important to start slowly and be patient.
Try going out for 20 minutes three or four times a week. If you find yourself getting tired and breathless quite quickly do not be disheartened! You will find that your stamina improves in a very short time if you stick at it. We would advise ‘speed-walking’ as a starting point, interspersed with short periods of jogging. Try alternating speed walking with a gentle paced jog the first few times you go out. Within no time you will find that you can jog for the full twenty minutes and you can then build on that. You may also notice that your lung capacity is improving and your mood is generally lifted within your first few sessions.
Don’t worry about expensive gym memberships, jogging outside is actually more effective than the treadmill, and often more fun! It will also allow you to vary your route, which is important in order to keep things fun and to push your body. Some days try a hilly route, other days flat. Jogging on soft ground or sand gives your legs a great work out too. Be sure that you chose a safe route and avoid jogging in the dark. Think your route through, plan ahead so that you know how far you are going and how long it should take you. There are plenty of online run planning sites (such as MapMyRun) where you can plot your route on a map and discover how long it is.


Finding your pace and technique

Jogging isn’t about speed. This isn’t a race, so keep a gentle, steady pace and you will find that you can jog much further, all the time increasing your stamina. Running at a steady pace will also shed the pounds more quckly, if this is your aim. A great tip is to take your iPod with some music that is the right pace for you. By keeping your steps in time with the music you will know that you are keeping a steady pace. DJ mixes are great for this reason as the beats per minute usually remain consistent for the entire mix.


Breathing and posture are also important.

Try to breathe in for four strides and out for four, this should help your rhythm. Keep your shoulders and arms relaxed and swing your arms to encourage the elimination of toxins through your lymphatic system. Avoid letting your feet slap flat onto the floor as you run, as this may damage your knees. The heel should hit the ground first then you can roll to the balls of your feet naturally. Investing in a good pair of trainers is worthwhile too so if you keep it up this may be a good reward to yourself and may encourage you to keep it up.
As you become able to run for longer focus the attention on your core muscles, tightening your buttocks and abdominal muscles (in your tummy) will help to strengthen and improve your technique.


Other advantages

Once you have mastered the basics you will begin to find that there is much more to gain from jogging than losing weight and toning up. Your immune system will benefit, your energy levels will be raised, your blood pressure will be lowered and you will be regularly benefiting from the endorphins produced while exercising - so your mood should be noticeably improved. Aside from this, you can now run for a cause and set yourself attainable and satisfying goals. Good luck!

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