Jogging Preparation: distances

It is important for you to do a survey within a day or a few days before you start jogging. This distance you need to know as a medium to monitor the development and progress of your jogging exercise. Because of the time and effort that you have to sacrifice taste will be in vain if it does not obtain an increase in the quality of your sport. Suppose you want to go jogging in the neighborhood where you live, then you need to determine at which point you will start jogging. You should not start immediately as soon as you go out jogging, because you need to precede jogging with walking first as far as 200-300 meters.

Well, from where you started walking jogging, you also need to mark every kilometer distance is taken. Markers every kilometer can be done by utilizing the power pole with enough media to remember where it is, or a friend's house, a large tree, and so on. The author has surveyed the distance in your neighborhood by utilizing existing odometer motor and car and even measure the distance with a ruler facilities on the Google Earth application. Of the three ways mentioned, obtained almost the same distance between uses odometer motorcycle, car or ruler on Google Earth.

Jogging Preparation: Timing Preparation

You need to provide your free time for jogging exercise. If you are office workers who have had to leave at 6 am, then you have to set up your time for 30 minutes (start warming up, jogging to cool down) from 5 am until 5.30. For the next 30 minutes, from 5:30 am until 6:00 pm, you should wash / shower to go to the office further. But if you have a lot of time and are not tied to hours of work, and then be thankful because you can start jogging later in the day. But keep in mind that not jogging on the hours of 9 am, the sun at these times is not good for the health of your skin. Highly recommended for jogging in the morning before the sun rises because the air quality at the time was very good, clean oxygen levels are still very abundant. Do jogging as much as 3-5 times per week. In principle, a better sport for 30 minutes performed regularly every day, instead of doing 3 hours at the end of the week but only once.

Jogging Preparation: clothing / equipment

Clothing greatly is the key to the success of jogging exercise, for it is highly recommended to adjust your clothing to sport style. It is recommended that you dress shirts and shorts or pants training. Do not wear clothes that are too tight or clothing made from leather which makes us difficult to breathe. In addition it is recommended that you use a shoe complete with socks. Choose shoes that are specially designed to run (running).


Usually if you go to a shoes stores, there are several types of shoes, there is to run, to play tennis, basketball or just casual. Jogging shoes usually have the front end of an ascending soles and right rear was not flat, but slightly upward as well. In addition it does not cover the upper part of the mouth ankles and shoes covered by fairly thick foam. And the most important is the shoes are quite lightweight. Additional equipment is watches stopwatch to calculate the duration of jogging, and a small towel if you sweat profusely.

Jogging Preparation: diet and food intake

If you want to do jogging early in the morning, then do not eat first since getting out of bed, or you do jogging on an empty stomach, but drinking enough water and not too much. You need to drink water one hour prior to lubricate your body's metabolic system and then drink another 1-2 cups in 10 minutes before jogging activities that in the future you are not too dry throat. Another case if you do jogging at 8 am, you need a little breakfast two hours earlier.

Jogging Preparation: rest time before jogging

If you have planned to go jogging in the morning, then you have enough rest beforehand. At a minimum you have not slept less than 6 hours on the night before jogging, and better if you're up early at least 1-2 hours before going jogging. Suppose you plan to jog on Sunday morning starting at 6 am, you've got to go to bed at 10 o'clock on Saturday night, and then woke up at 4 or 5:30 in the morning. The preparation stage is very important that while you are jogging, oxygen levels in the blood reach sufficient numbers, so you will not feel weak or dizzy while jogging. Then you are not recommended to start jogging near time when you wake up in the morning, because when we sleep, blood circulation slows and the body temperature to cool. So it takes a little time to make your body temperature reaches the ideal temperature and blood circulation spread throughout the body perfectly. So therefore the body is hot enough to perform this jogging exercise.

Jogging Tips to Get its best Benefits

Jogging is a useful exercise, but if you do not do it properly, the risk of injury will always haunt you. So, what needs to be considered in making this a great cardio workout that you can get the optimum benefits? Find tips in the following article!











The Right Footwear

When you light exercise such as running or jogging, the most important thing you should consider is footwear. Make sure you are wearing shoes and athletic socks. Ideally, use a suitable running shoes, fitting, and comfortable installed on your feet, and replace your shoes when it starts to break down. Try to find the best shoe for you. Risks common as running and jogging if you are not wearing the right shoes are sprains, knee injuries, and abrasions. So when jogging, make sure your shoes are properly installed.



























Choose Jogging Track carefully



Make sure you pay attention to the route and jogging track conditions to avoid injury from tripping and other. Keep away from steep inclines, rocky surfaces, or who have a lot of obstacles such as passing vehicles and others.

Walk the route with challenging terrain is indeed exciting, but you'll only hurt yourself if you are not skilled at it. When you are jogging or running on a hilly terrain, knee and foot joints get great pressure, therefore, you should begin this activity by walking flat terrain and then add the weight of pressure on your workout.







Heating and Stretching

When running or jogging, for the first warm up, warm up and do it with ease. Do not run at full speed, do not stop suddenly. When going to stop, reduce speed gradually, and then you stop. Start slowly, and end too slowly so you do not shock the muscles. Stretch the muscles to cool down the hot body condition.

Jogging is easy and inexpensive sport that can be done by anyone. If it is implemented properly, it will give good results for health. If you do not have time in the middle of busy, try when going before the end of your activities and spend time running a few minutes on the pavement! Start good habits from small to get great benefits!