Last updated: August 1, 2013
The correct jogging “technique”:
- Don’t jump up and down, be smooth, be cool. Your feet have to come up on the middle part, not on your toes nor on your heals.
- Your arms should be at a 90 degree angle to your body (waist level), not higher, not lower. Move them back and forth, not so much up and down. Never cross them over your chest.
- Your hands should be loose, not tight or like a fist.
- Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.
- Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you’re tired at the end of your run, it’s common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.
- Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don’t stare at your feet. Not only is this proper running form, but it’s also a safer way to run because you can see what’s coming.
- At the beginning you might feel a bit strange in your new jogging posture. Your body just has to get used to it, then it will feel normal. It is important though that you jog the correct way to avoid future problems, and you might have to stop jogging because of some injury or pain in your legs, knees or back.
- Here is a nice video you could watch:
- Relax while you are jogging. Don’t rush, you are not “running”, you are jogging, and you want to slowly build up the time you are running. Relax while you are jogging.
- Your pace speed should be in a way that you can still have a conversation, and not have a heavy breathing. I would say though, that if you do have to breath heavily, you can’t jog slower though, because if you would, you would be walking, then it is fine.
- In a week or two you should have a good enough condition were that should go a way. This is often referred to as “easy pace” or “conversational pace” and is the biggest part of any sensible jogging or running program you will use.
- You don’t need to stretch or warm up before you start, just start jogging slowly the first few minutes, you are jogging at an easy pace anyway, so you can consider this your warm-up.
- Stretching you can do when you are finished. Most injuries actually happen at stretching before you start! Why? Well, your muscles are still cold, and so they can easily “rip” a bit. Better to do some stretching afterwards, were your muscles are warm. Just start slowly, and after about 5 minutes, pick up the pace.
Stretches For Runners (from About.com):“Stretching is the one of the most important things runners can do to protect their bodies from injury. Get information on how to stretch different body parts and tips for the proper way to stretch.”
- Here is a video regarding stretching after jogging:
- At the last 5 minutes of your jogging, you should slow down, and then walk 5 – 10 more minutes. Feel how your heart slows down, relax. You may experience dizziness and nausea if you stop abrubtly. This because a lot of blood is still trapped in the muscles which gives the heart insufficient supplies of oxygen. How To Cool Down
- After your jogging, be proud that you were out there! Keep in mind that it is not so important how far or how fast you were, most important is;
You were jogging!
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