Aerobic exercises like walking, jogging, and running can help increase skeletal muscle mass and functional capacity
1. Start Slowly
Start slowly by walking first. Look For Landmarks
Looking for landmarks is another strategy to help you jog longer. Train In Intervals
Interval training is important to improve speed and increase stamina (21). Planks are amazing for building core strength. Shoes help protect your feet and bones from the impact of the thrust they experience when you jog.
Wear comfortable running or training shoes that can absorb shock. Sleep
Sleeping and resting help your muscles rejuvenate and recover. When you run, your muscles undergo wear and tear. Set your goal to jog for 30 steps before taking rest. Train Downhill
Jogging downhill with control is more difficult than running uphill. Increased physical activity can help improve the cholesterol levels of overweight men and women.
In a 2002 study, people who jogged showed better cardiovascular health and cholesterol levels as compared to those who did not
2. The jogging tips discussed in this article help you achieve desired results, but you will also have to focus on eating right and getting enough sleep. This interval training will help you jog longer and not get worn out.
3. Increase your walking pace after 30 seconds. One study showed that jogging for a longer time could help in better disc hydration
4. Improves Bone Strength
Jogging can help enhance bone health and prevent bone loss among postmenopausal women (8).
5. Talk To Yourself
The best way to build a strong willpower is to talk to yourself when you are jogging.
Keep motivating yourself by counting the steps and thinking about the benefits you will reap and the adrenaline rush you will get by covering your target distance.
6. Plan your goal, break it down into small milestones, and keep track of your performance and achievements.
For example, set a goal that says, “I will jog 2 miles today, and by the end of the month, I should be able to jog 5 miles at a stretch.” This goal will keep you motivated and focused, and you will soon be able to run long distances without feeling weak or out of breath.
7. For example, breathe in slowly through your nose for four steps and then exhale slowly through your nose for the next four steps. Jogging regularly is equivalent to training for an upcoming marathon or any other sports event.
The best way to start doing that is to jog for 5 minutes and take 20 seconds rest. It will help build muscle control and improve change of direction ability and aerobic capacity (22).
8. Also, when you are almost fatigued and feel like giving up, start breathing in through the nose and exhaling with force through your mouth.
9. Take a sip or two when you stop or walk to rest for 10-20 seconds.
10. Practice Box Jump
A box jump is a lower-body plyometric exercise for strength conditioning and improving muscle power and reaction time. Looking for some jogging tips? Before we go ahead, let’s talk about what jogging actually does for your health. Studies suggest that this slow running technique reduces the risk of diabetes, hypertension, anxiety, depression, cardiovascular diseases, and obesity (1), (2), (3 Warm-Up
Warm-up is important to elevate body temperature, metabolic rate, and oxygen uptake (17). You will be able to jog for long distances easily, which, in turn, will make you fitter and healthier quickly.
11. Lowers Depression And Stress
Any form of exercise, either aerobic or anaerobic, can help reduce anxiety and depression (10).
Studies showed that aerobic exercise (like jogging) improved stress symptoms and quality of life (QOL)
12. Stretch
Complete body stretching is important to cool down muscles and give a relaxing effect to your entire body.
Ten minutes of cool-down stretches help to normalize body temperature, lengthen and relax muscle fibers, and improve your flexibility (24). Resting and sleeping help the muscles rebuild themselves bigger and stronger.
Sleep for at least 6 to 7 hours, within 2-3 hours of having dinner, and listen to soothing music if it helps you fall asleep.
From aiding weight loss and promoting heart health to improving stamina and endurance, the benefits of jogging are immense. Helps In Weight Loss And Burns Calories
Jogging, walking, running, or any kind of aerobic exercise can aid weight loss.
In a study published in the British Journal of Sports Medicine, students who jogged 4.8 km lost 9.4% more body fat than the control group (students who did not jog) (4).
Jogging (<10 minutes) can also help burn 180-266 calories, based on the bodyweight of the individual
14. Wear Running Shoes
The next most important thing is to wear the right shoes. Moreover, it helps you increase your productivity and stamina.
In this article, we have listed some tips to help you get started with your jogging. Set A Goal
Setting a goal can help you achieve the desired outcome. Improves Lung Health
Like other aerobic exercises, jogging helps in boosting lung capacity and strengthening respiratory
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