How to start running?

Jogging is the most basic fitness method that people think of, but the benefits it brings are the greatest. It not only burns fat quickly but also exercises the body. For many men and women with weak constitutions, aerobic jogging is a good fitness exercise. So how do you jog correctly to keep fit in your daily life? How to maximize the fitness effect of jogging? Next, I will give you a detailed introduction.

1. Set a specific goal

Why not sign up for a 5K race? This will serve as motivation for you to keep jogging regularly and persevere. You have to understand that it takes a while to learn how to jog. If you are not active enough and have a lazy attitude, and just run and rest at the beginning, it is better to find a companion to exercise together and encourage each other.

2. Listen to your body while jogging

Exercise consists of two phases: strategic training to sharpen the body, and rest to recover. Some people run too much and too fast and end up getting injured. This wouldn't happen if you could sense the signs of pain or fatigue in time, stop and rest for a few days, and adjust your training plan.

3. Follow the three-week rule

Exercise requires patience, and it takes 21 days to develop a new habit. As long as you can stick to jogging every day, it will become a habit, shaping an energetic body through exercise. The first three weeks of jogging are the biggest challenge, and this is when you need to make it a priority in your life. You will experience a different experience after three to four weeks.

4. Control your pace

To learn how to control your speed while jogging, start by running 1 kilometer at various speeds near your home. You will be able to feel and explore the differences between running or walking at different speeds. Start jogging at a slow speed for the first few minutes, and then use speed control methods, which will allow you to get twice the result with half the effort.

5. Keep a running log

Write down your jogging time, mileage and even mood. When you feel unmotivated, think about the joy and relief you felt after completing each run. When in doubt, just keep running forward. In most cases, once you start running for 10 minutes, you will naturally complete the entire route and get a great sense of satisfaction.

6. Enjoy jogging

The more fun you have, the easier it will be to stick with it. Have some fun on your own, wear the right running shoes, sweat-wicking socks, bring a sports watch, call your companions, try different routes or discover new trails while running.

Notes on jogging

1. Understand your physical condition

People with high blood pressure, heart disease, asthma and other diseases should try to reduce jogging. If you feel unwell while running, you should stop running immediately. If you still feel uncomfortable after resting, you should go to the hospital for further treatment.

2. Take it step by step

When you first start jogging, you should consider your physical condition and start from 1000 meters and slowly increase the distance. Never exceed your physical limit, otherwise it will not only be of no benefit to your body, but will be more harmful. Furthermore, you should adjust your breathing and rest appropriately during jogging. Adjusting your breathing is of great help to your physical strength, and proper rest can regulate your physical strength and relax your mind. Don't rush, as haste makes waste.

3. Warm up enough

A moderate warm-up can help stretch your muscles, move your joints, and keep you in a ready state at all times. Warming up can not only prevent sports injuries but also protect our bodies.

Jogging can be said to be the most convenient sport, but this does not mean that anywhere can be used as a place for jogging. The best place for jogging is a spacious and barrier-free place, such as a school playground or sports field, which are ideal locations. Of course, we also see athletes jogging on the road, but for safety reasons, it is best to jog in a suitable place.