Is jogging considered strenuous exercise?

The sport of jogging is now like square dancing for many elderly and middle-aged women. More and more people like running. In fact, jogging, as a simple and healthy exercise method, has always been sought after by many people. Every morning, you will find many elderly people running and jumping in the park. So what effect will it have if they persist in running? What kind of effect can running have on people? Is jogging considered a strenuous exercise?

The rhythm of running should be maintained as constant as possible, with the torso straight, arms bent, hands relaxed, and the head not shaking. Breathing should also be rhythmic, inhaling through the nose and exhaling through the mouth to avoid getting a stitch in the side.

Although running is a simple movement, if the posture is incorrect, not only will it fail to achieve the ideal fitness effect, it may also cause harm to the body.

When running, your leg movements should be relaxed. When one leg pushes back, the other leg bends at the knee and swings forward. The calf relaxes naturally, and the hip swings forward and upward by relying on the forward swinging movement of the thigh. Land on your heel first, then quickly transition to landing on the sole of your foot. Running without the entire sole of the foot on the ground can easily lead to tibial periostitis in the long run.

Additionally, it is important to swing your arms naturally while running. The correct arm swing posture can help maintain body balance and coordinate step frequency. When swinging your arms, relax your shoulders, bend both arms to about 90 degrees, half-clench your hands into fists, and swing naturally, slightly inward when swinging forward and slightly outward when swinging backward.

Correct jogging posture

1. How your feet land

Some people believe that you should land on your forefoot when running, while others believe that you should land on your heel. We recommend starting with the middle part touching the ground first. Research shows that a good distance runner typically lands on the middle of the foot. Slow runners land on the middle of the foot and the heel, while fast runners land forward of the ground. We believe that only sprinters and middle-distance runners are suitable for landing on the front of the foot. There may be some exceptions to this, but landing on the middle of the foot is a good approach for beginner and intermediate runners. This reduces vibration and relieves pressure on the calf muscles and tendons while preparing the foot for the next step.

2. Hip and head posture

This one is a little hard to visualize: where are your hips when your feet hit the ground? Some people suggest that your feet should be at the end of your center of gravity when you hit the ground, so that your head, hips and feet are in a straight line. Keep your head straight and upright, and look straight ahead. You need to be especially careful when turning your head, usually from the part above the neck, to avoid twisting your body and causing instability while moving.

3. Arm posture

While your arm movement helps propel you forward when running, your arm movement also helps minimize trunk rotation. Keep your elbows bent at about a 90-degree angle. Try to relax your arms as much as possible while running, while keeping your stride in sync with your leg movement. Swing your arms up and down as you run, with your hands swinging up to level with your sternum and down to waist level. Maintain this range of motion and don't go too high or too low.

4. Knee position

Don't lift your knees too high when running long distances. Only sprinters or when we are running uphill need to raise our knees.

First of all, during the process of jogging, we can experience the benefits and uniqueness that jogging brings. Is jogging considered a strenuous exercise? First of all, it is not, because jogging is good for the body and can reduce fat. Jogging can make breathing smooth and it can be regarded as a very good health-preserving exercise.