What is the speed of jogging?

In our country, jogging has been practiced by almost all Americans since the beginning of the 20th century. As a common sport in life that can both lose weight and quickly consume body fat, jogging is also very common. Nowadays, many people in China have begun to adopt this sport. During the jogging process, we must pay attention to it. For many people who have just started running, let me introduce to you what speed is good for jogging and what speed control is appropriate.

1. What is jogging?

Jogging

Run at an easy pace.

Since the 1960s, an estimated 7 to 10 million people in the United States have jogged in an effort to improve health, strengthen their physique, lose weight, prevent obesity, and maintain a beautiful figure and a happy mood. Jogging burns 10 to 13 calories per minute (playing tennis burns 7 to 9 calories per minute).

In 1967, the book "Jogging" co-authored by University of Oregon track coach Bowerman and heart scientist Harris was published, which greatly promoted the popularity of jogging. Medical authorities agree that jogging is a great way to exercise your heart and whole body. It is usually best to jog every other day.

When jogging on hard surfaces, your feet strike the ground 600 to 750 times per mile. Therefore, some medical experts believe that jogging can cause fallen arches, shin splints, prickly heat rashes, Achilles tendon strain, swollen and bruised feet, and knee and back pain.

Therefore, you need to do warm-up exercises before jogging, wear suitable shoes and loose clothes when jogging, run in the correct way, and you need to be in generally good health and have a clear purpose.

2. Jogging rhythm

When jogging, relax all the muscles in your body and breathe deeply, slowly and rhythmically. You can exhale after two steps and inhale after two steps, or exhale after three steps and inhale after three steps. It is advisable to take deep breaths with your abdomen, bulging your abdomen when inhaling, and contracting your abdomen when exhaling. When jogging, keep your steps brisk and swing your arms naturally.

The appropriate amount of jogging exercise is 20 to 30 minutes a day, but it must be persisted for a long time to be effective. Jogging exercises can be divided into stationary running, free running and quantitative running. Running in place means jogging without moving. You can start with 50 to 100 steps each time, and gradually increase the number of steps. After 4 to 6 months, you can increase the number of steps to 500 to 800 steps each time.

Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, without any limit on distance and time. Quantitative running has time and distance limits, that is, running a certain distance within a certain period of time, gradually increasing from more to less.

Choosing jogging shoes

Jogging is one of the easiest exercises to do and has quite good effects. “If you want to do your work well, you must first sharpen your tools.” Having a good pair of jogging shoes will prevent you from giving up halfway due to sports injuries. Typical running shoes need to be light and soft, but the soles must also be able to withstand repeated impacts, so they must be made of several layers of different materials. A good pair of running shoes should meet the following conditions:

(a) The heel must be firm so that the heel is stable and not easily tilted.

(ii) There should be an appropriately raised tongue on the top of the heel to protect the Achilles tendon without irritating it.

(iii) There needs to be a lining under the shoelaces to protect the instep and toe flexor tendons.

(iv) It is best if the toe of the shoe is high and round so as not to pinch the toes or cause bleeding on the nail bed.

From the above article, we learned what is the best jogging speed. During jogging, we don’t have to worry about our respiratory system being too rapid, and we can regulate our cardiopulmonary function very well. Jogging can keep our legs relaxed in a frequency state, without making us overtired, and it is a very suitable exercise for obese people.