Everything you need to know about jogging
Jogging is something between running and walking. Its main difference is that it is not associated with any officially recognized sport. People practicing it are not expected to have any special results, while other running sports must have results, negative or positive. Jogging does not involve participation in any type of competition other than amateur.
Technique
Jogging is a technique that needs to be studied in detail. Let us consider the basic rules of effective jogging. By definition, jogging is running at the speed of 7 – 9 kilometers per hour. If there is shortness of breath at 7 km/h, you can switch to a lower speed.
When jogging, it is necessary to pay attention to the position of the body. Let’s talk about the right position of the body.
- The inclination of the body along the course of the movement (forward) should not exceed 10%;
- When jogging, the whole body (from the head to the pelvis) leans in a single line;
- The shoulder girdle is not squeezed or lowered, the neck is not strained;
- Try to keep your shoulder blades together to keep your back straight.
As for the arms, they should be bent at 90 degrees and placed close to torso. The range of motion of the arms is medium. The rhythm of arms movements should coincide with the movement of the legs.
Foot positioning is the most difficult part of jogging technique. During slow running, there is practically no “flying phase” when both legs are off the surface. As one leg rises, the other immediately lands on the ground.
Because of this, the foot keeps trying to fall on the heel, but it is important to strive to land on the midfoot and roll over to the toe. This is one of the most important features of jogging.
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Breathing techniques
The correct technique of jogging involves proper breathing. On average, one full cycle of inhalation and exhalation takes four running steps. At the beginning of the workout, breathing may be disrupted. The main thing is not to stop, but to change the pace of movement. Try to inhale with your mouth and nose at the same time, and exhale only with your mouth.
Mistakes
Jogging is a fairly simple sport, but still people often make mistakes when practicing it. What mistakes are the most common?
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- Too much tilt of the torso in the direction of movement, excessive bending of the lower back, tilt of the head forward are the main causes of a shift of the center of gravity, increasing the load on the calf muscles.
- Low pace of running is always a risk of “throwing” the leg forward and landing on the heel. This technique causes injury to knee joints.
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- When arms are far from the body, making wide sprawling movements, it disrupts aerodynamics of the body during running.
- When a beginner tries to run fast and forgets to control the heart rate, he or she quickly gets tired and stops training.
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Benefits
Jogging is suitable for many people. Who benefits the most?
- Newcomers to running usually start training with jogging. The first training sessions must necessarily be gentle, moderate, to adapt the body to growing loads and minimize the risk of injury.
- A child’s body needs moderate physical activity. This allows you to strengthen the musculoskeletal system, correctly form the posture. Incorrect distribution of load can form a curvature of the spine, flat feet, and cause damage to the joints. Proper jogging is a safe exercise. In addition, jogging is characterized by measured, frequent breathing. The brain is intensively enriched with oxygen.
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- As for athletes, jogging is useful for recovery from injuries (such as a fracture or sprain) and having some rest after a long run or workout. Moreover, jogging is a great method of warming up before a major workout or competition.
All in all, although jogging is not a competitive sport, it is still quite popular among people of different ages. This physical activity is available everywhere and is beneficial for health.