Running and jogging Tips & health benefits

The benefits of jogging for physical fitness have been researched for years. Now it is pretty well all agreed that jogging is good for you. Jogging benefits include mind, body and spirit. Ask any jogger and you will find they gain more from the sport than just fitness benefits.

 “The results of our research allow us to definitively answer the question of whether jogging is good for your health. We can say with certainty that regular jogging increases longevity. The good news is that you don't actually need to do that much to reap the benefits."

Life expectancy increased for both men and women. Women lived an average of 6.2 years longer and men averaged 5.6 years. The study concentrated on jogging and not running.

Health benefits of running and jogging

Regular running or jogging offers many health benefits. Running can:

·         help to build strong bones, as it is a weight bearing exercise

•          strengthen muscles
•          improve cardiovascular fitness
•          burn plenty of kilojoules
•          help maintain a healthy weight.
•         Increased lung capacity
•       Decreased heart disease risk
•       Decreased risk of osteoporosis
•       Improved muscle ton
•       Decreased risk of high blood pressure

Running and jogging for beginners - general tips

• See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven't exercised in a long time.
• Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of an experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you.
• Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
• Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.
• Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity.
• Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.
• Plan your route. If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury.
• Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.
• Avoid the 'peak hour' periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the early morning or the evening.
• Wear loose cotton clothing. Dress your upper body in layers of clothing so that you can take off layers as required.
• Buy an appropriate pair of shoes.

Choosing running and jogging shoes

Issues to consider when choosing running shoes include:

• Don't wear your old sneakers. Poorly fitted shoes are a common cause of injuries.
• The running shoe should bend easily, feel comfortable and have a wedge of shock-absorbing material in the heel.
• The fit should not be too snug. Your foot will splay as it impacts with the ground.
• When buying the shoes, wear the socks you intend to wear while running.
• Have your shoes professionally fitted.

Health and safety suggestions with running and jogging

Suggestions include:

• Make sure you eat a healthy, well-balanced diet.
• Avoid eating directly before going for a run.
• Avoid running during the hottest part of the day in summer.
• Drink plenty of water before, during and after your run.
• Take your mobile phone with you.
• If using an iPod or headset, do not have the music too loud – stay alert and aware.
• Wear reflective materials if you're running in the early morning or at night.
• Tell someone where you plan to run and when you think you'll be back.
• Choose well-lit, populated routes and avoid dangerous and isolated areas.
• If you injure yourself while running, stop immediately. Seek medical advice.