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On
The Right Track
How many times have you resolved
to start exercising but just haven"t gotten down to it because of lack
of time, space or just plain inclination? You don"t have access to a gym,
are no good at any particular sport, can"t swim Excuses are a dime a dozen.
Admit it it"s just so much easier to loll around in front of the tube after
a hard day"s work. Well, if that"s what you want, that"s what you get it"s
your life. And who are we to remind you that it"s not getting any longer,
and by the looks of it, any healthier.
But for those of you who want to
start an exercise regime, there"s nothing easier than running. So just
pick up a pair of sneakers and hit the road.
WHY JOG?
Good for the heart
More people die from heart attacks
than from any kind of other illness, yet, other than switching to low-cholesterol
oil, people do little to reduce their chances of a heart attack. Thirty
minutes a day, four days a week is all you need, and you"re on your way
to cardiovascular distinction.
Simple and Inexpensive
Everyone knows how to jog and you
don"t need to have a particular skill required by other exercises like
squash, cycling or swimming. Plus, you don"t need to join a gym or purchase
expensive equipment. Your entire investment would consist of a good pair
of running shoes.
Accessible
Jogging is the most accessible of
aerobic sports. No matter where you live, an excellent area for running
is almost always close by. Even if there is no joggers' park in your locality,
there"s always the good ol" sadak.
Reduces Stress
Life is one long road of struggle
and you just want to give vent to those frustrations before you explode.
Slip on your Adidas and run your way to stress-free nirvana.
Burns calories
Few activities come even close to
jogging as far as burning calories go.
Flexible
Jogging allows for flexibility.
You don"t need a partner and can run with or without company, you can choose
your venue, you can run at whatever pace and time suits you and you can
run for as long as you want.
Boosts confidence
Running ranks high for its feel-good
factor. It boosts the supply of endorphins in the body, leading to what
is commonly known as Runners High. Running doesn"t just make you healthier
and fitter, it boosts your self-esteem and confidence. You look better,
and feel better.
HOW TO JOG?
Starting off
If your buttocks have been glued
to the couch for a while, you will have to take it slow. Start with brisk
walking for about a week, till you can walk for half an hour without slowing
down. Start your jogging schedule by walking for about seven minutes and
jogging for three. Repeat twice, till you have completed the half-hour
cycle. Every week, increase your jogging time and reduce your walking time.
Avoid increasing jogging time by more than ten percent a week. You should
be able to jog continuously for half an hour in about four months. (Remember,
don"t clock your jogging in terms of distance, clock it in terms of minutes.)
Regularity
You could walk daily if you wish,
but do not jog more than three days a week initially. If you experience
joint pain, do not try and exercise it out. Consult a physiotherapist.
You may be jogging all wrong, on the wrong surface or with the wrong shoes.
Take a break for a while and let the joint heal.
Speed
This should be one of the least
of your concerns. First concentrate on being able to jog the full half
hour and building up stamina. Then start thinking about picking up speed.
You'll know you're jogging too fast if you are unable to carry on a conversation
with your jogging partner. If on the other hand you can hit the high notes
of a Lata Mangeshkar sonata at the top of your voice, you need to buck
up...
What to wear
Shorts and a tee shirt are best
in warm weather. Wear track pants and a tee-shirt in colder climes and
put on a sweat shirt when you are through jogging to avoid catching a chill.
For women, a sports bra is a must. Also, if you are running in the daytime,
wear a sunscreen.
Water
Carry a bottle of water when you
run to avoid dehydration. Visit your nearest sports goods store for a tiny
water bottle that you can loop onto your waistband, and keep sipping at
intervals.
Where to run
There's nothing like a morning run
along the beach to start off your day on the right foot. Jogging on sand
is very tiring though and not everyone shacks by the beach… so for those
living in the midst of a concrete jungle, a mud track is the best bet.
The soft, even surface absorbs a lot of the impact, cutting down joint
pains (mostly knee-related). Though most new fangled running shoes are
high tech enough to absorb maximum impact even if you are running on a
concrete surface, it still is better to jog in a park from the safety point
of view. At least no speeding BEST is going to run you down.
Heel to toe
It"s amazing how many joggers do
it wrong. When jogging, avoid landing on your toes first. The pressure
should be absorbed by the heel. Land on the ball of your heel and ease
down to your toes.
Warm up
Never, ever start jogging without
first warming up. Do some light stretches and walk a couple of minutes
before starting off. When you are done jogging, slow down your pace to
a walk and cool down before stopping.
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