Jogging or Jogging is also known as unpresentable appearance “shuffling run”. In this style tried to run away from a heart attack, excess weight and problems of the Soviet people. In the United States with 70 years of the last century, Jogging was in Vogue, he declared almost the cause of all the ills of the American nation. The problem is that many really believed that running is the only remedy for a heart attack, and doing only they can avoid excess weight. Therefore, the reputation of this kind of activity greatly marred lovers to train and keep mode. Running is very demanding on the recovery, only then it really helps to improve health and to train the body. That to lose weight, running can be used as cardio, a way to increase calorie consumption, but it makes no sense to try to “outrun” a bad diet.
- 1 What is it?
- 2. Technique of Jogging
- 3 Benefits of Jogging
- 4 Running and its impact on the psyche
- 5 How to run
- 6 Contraindications to take up Jogging
What is it?
Running what can be called a “trot”? Some specific data that would determine the run exactly, no. Speed we don’t know what Jogging is considered relaxed? Obviously depends on the physical form of the runner. It is sometimes said that the distance “traversed” Jogging can be quite easy to walk at the same pace.
The difference from walking is that in running there is still a phase of flight, i.e. the time when both feet off the ground and not touch it. This kind of load well, you can imagine if you run at a speed of about 6-7 minutes for 1 km, for the majority of runners-beginners.
Jogging is synonymous with Jogging, sometimes referred to as a slow running. In fact, speed is subjective. In more modern sources on the run believe that Jogging is running at the lower boundary of the aerobic zone, not the speed, but not just a quick walk away.
Technique of Jogging
Jogging requires skill performances of the foot, and hold the body in a direct, partly relaxed, but the neutral position:
- Spine straight, slight tilt of the body forward is provided by flexion of the hip joint;
- Trim press;
- We need to start pushing the front part of the foot arch and for her to land;
- Allowed to run full-stop, but still better to land on the front part of the arch of the foot;
- The hands move freely along the sides, they are bent at the elbows;
- The step is selected is average, not too big and not small;
It is desirable that when the takeoff leg is fully extended knee. High recoil and hard to push off the ground in this style of running is not recommended.
The muscles that work when you are Jogging:
- Soleus, biceps and quadriceps of the thigh, the gluteal, the whole array;
- The muscles of the hands and body as stabilizers;
- Press as stabilizer
“Pump” muscle Jogging does not work, you just tighten them, strengthen, improve tone, but don’t get huge calves, large thighs and buttocks.
Whether strengthens the heart muscle when running? The latest research shows that running helps to get rid of health problems, but “pumping” of the heart muscle and thickening of its walls, he does not.
The benefit of running Jogging
Jogging is a useful activity in the classroom which can be:
- Reduce high blood pressure;
- To improve the power of all the muscles, ligaments, organs and tissues in the blood;
- To reduce the level of stress;
- To relieve depression;
- To help in getting rid of excess weight;
- To strengthen the muscles and ligaments;
- Improve posture;
- To serve as a prevention of flat feet;
- To get rid of the symptoms of intellectual exhaustion;
- To improve cognitive function;
- To speed up the recovery after a power load;
- To improve nutrition of tissues and organs with oxygen;
- To normalize psycho-emotional state
They say running is cheap, attractive and helps to improve health. Introduced it into the everyday life of Americans Arthur Lydiard, he first wrote a book about how to run people, and created the first clubs running. But the main promoter was Jim Fix. The problem with Jim was that he liked to drink, was overweight, and smoked long before Jogging. When Jim died at age 52 from a disease associated with the disruption of the heart, on the run took up arms against ordinary citizens and doctors.
At this time, the hearts and minds of conquered aerobics Kenneth Cooper, it was easier from the point of view of the social component, she worked in groups, and fell in love with her former fans running. But the Jogging has again won a place in the hearts of ordinary citizens, when it has been discovered that the work of consciousness improve if run every day about 5 km. In our time, Jogging is quite fashionable craze in among businessmen, it professionals, and other successful people. The reason is the improvement of cognitive functions.
The Arthur Lydiard lived a long life, and did not leave practice until old age. Russian popularizer of running, academician Amosov, was also a survivor. Well, about poor Jim all say it’s too late he caught himself.
Running and its impact on the psyche
Many have heard about the “runner’s high”, this is a special state of euphoria that comes during the run. Many people engage in Jogging because of it, and not because of health benefits, and not for the sake of strengthening the muscles. The buzz the runner – proven scientific fact that the nervous system response to the surge of endorphins from the physical exertion.
It is proved that systematically running people do not experience headaches, do not suffer from small muscle pains and have problems with seasonal depression, which, as it “covers” the people, when the lack of sunlight becomes apparent.
Many scientists attribute the rush of runner not only increase production of endorphins, but also because being in the fresh air, people could not help “cure” their endocrine system. He runs, and gets great emotions, but in the sun produces vitamin D. it helps to improve the hormonal system, promotes the normalization of mood, and allows you to get rid of prolonged depression.
By the way, is also linked to this the fact that running can help patients with depressive and subdepressive States to cope with their problems.
How to run
Safe run will make the right choice:
- No need to run along the roads, highways and Railways. So you run the risk of being hit by a transport, and to poisoning due to not the most favorable environment;
- Asphalt – coating bad for a beginner, much better fit soft forest soil, or covering of the treadmill;
- In the slippery time use shoes with tread, winter – special shoes for winter running;
- You do not need to run on steep slopes or difficult talovym tracks if you are a beginner Jogging and just learning to jog
To get the maximum benefit from Jogging will help compliance with the following rules:
- Warm up in cold seasons warm, perform the rotation in all working joints, a few squats, lunges, push-UPS. In the warm season warm-up can be carried out in the fresh air;
- Before the start – a small, lightweight, stretch your calf, thigh muscles, and oblique abdominal muscles, a few deep forward bends to gently stretch the back;
- Start Jogging at a very small pace, beginners start with a fast walk;
- The entire training takes less than half an hour at first;
- After warming up for 10 minutes, temp is added to the low threshold aerobic zone, for people 20-35 years is not more than 140 beats per minute;
- The run takes about 20 minutes, and then “hitch”, a move in mid-tempo, transition step, and stretching the major muscle groups;
- Contrary to popular belief, Jogging every day is too much. To the beginner it is enough 3-4 times a week to perform light Jogging;
- Jogging can Supplement any gym weight loss home gym, or yoga;
- If the man runs about 30 miles a week, he needs a private lesson stretch marks.
How to minimize the impact:
- Never run in shoes that are not designed for this. “Natural running” performed by rookie of the lover is increased load on the spine and joints, exercise is better in specialized shoes;
- Learn the movement with the front of the arch of the foot to the heel,
- Do not push off the ground too sharply, move smoothly
- Contrary to popular belief, knee pads, calipers on the ankle and other types of clamps do not protect against shock loading;
- The athlete must pick up the sneakers according to the type of the sole corresponding to the shape of the foot, and always with a gel or other elastic retainer
The running clothes chosen for the season. Winter is thermal underwear, titsy for winter running fleece jacket, and the top layer for the weather. In temperatures up to minus 10 run in normal Softshell jackets, without the fluff, puff wear when the temperature is lower. It is important to close the ankles, wearing a warm leggings, and always wear a hat, gloves and a buff on the neck.
Fall form a lightweight, at zero temperature without thermal underwear, paying attention to the Shoe (it should not get wet, soggy feet during running are not felt, but this is the cause of cold) and rain gear if necessary.
The warmer spring and summer, the less clothes. Some runners comfortable cropped titsy, and the other shorts, it depends on the structure of the muscles of the thigh, not the style. Women must wear sportbra to protect the breast from stretching and rubbing, rest – requirements, no underwear.
The Golden rule of jogger – it is better to spend money on a set of normal Jogging clothes than the entire season to treat the common cold, abrasions and calluses, and then to deal with waterproof jackets and sneakers.
Running shoes need to be changed regularly. Most manufacturers recommend to do it after a couple active cross-country seasons.
Contraindications to take up Jogging
Not recommended classes if:
- The man is ill, not recovered a cold, or she just starts;
- Chronic disease deteriorated;
- There are injuries of the musculoskeletal system, sprains, and bruises;
- Diagnosed with heart disease, blood vessels;
- Malaise does not allow you to move actively
In the latter case, training should be postponed. All the rest – mandatory consultation of the doctor. Regarding pregnant women, there is no consensus. Western obstetricians allow their wards Jogging, if there are no conditions that threaten health. Domestic suggest to go for a walk.
Serious running requires the proper nutrition. That is, a person must initially make a choice, if he runs for weight loss, about speed forget, to be limited to Jogging a few times a week and small distances. If the goal is to increase speed performance and jog for long distances, to keep to a diet with a calorie deficit is not rational. Then feed on demand, providing a sufficient level of energy with carbs. Run regularly in order to benefit from this activity.