Borjomi recommends: Tips for jogging-lovers

Legs of Runner of Rural Road — Image by © Tim Tadder

FAQ about jogging

1. What is the better time for jogging?

Morning. From 8 to 11o’clock is time when our body is ready for jogging.

2. Can I have breakfast before jogging?

It is not desirable. It is better to drink carrot or fresh orange juice 40-60 minutes before jogging. If you run not in the morning, then do not do it on a full stomach: the last meal should be no earlier than two hours before jogging.

3. What is the best place for jogging?

You can run anywhere: in the forest, park, sidewalks. But if you want to know exactly the distance you run, go on the stadium. The circle of a large stadium is 400 m (school stadiums is about 200-250 m). For example, if you run 5 circles on a large stadium, you’ll know exactly that you have run the distance of 2 km. It is necessary for the dosage of load. Moreover, stadium has plane surface, so you do not have to jump through the roots of trees or curbs. That also means less chance of injury.

4. Do I need to limber up before jogging?

Firstly it seems that only legs are involved in the process of jogging. In fact, almost all muscles and joints are involved: neck, shoulders, arms, back, abdomen, lower back, pelvis, legs and even face. Therefore, you need to warm-up for right jogging. Start warming-up from top to bottom: from head to feet. Make each exercise for 1-2 minutes. When the muscles are warmed-up, you will feel warm in them. Movements should be slow. In fact, you need 10-15 minutes to warm up the muscles.

5. What is the correct way for jogging?

Keep the head straight, shoulders relaxed, arms bent at the elbows. Make the steps as like you roll from heel to toe. If you feel that it is hard for you to run, then check your pulse. A person with poor health should run at a pace when the pulse is equal to 110-120 beats per minute, person with average health should run when the pulse is 130. Pulse for a person with a high level of health is determined by the formula «220 minus age”. For example, if you are 45 years, it is desirable to maintain the pulse of 175 beats per minute. If your pulse is above 100 when you are walking, you should not run. Firstly you need to heal. If you see that the pulse goes «off scale», it means you have a high rate. Go on walking. Continue to walk and wait until the pulse falls below 90. After that you can continue jogging, but with lower pace.

6. Can I drink during jogging?

It is necessary to do. You should drink mineral water by small sips and make breaks. You can also drink beverage made of dried fruits.

7. How should I end the jogging?

When you end up jogging, do not stop or sit down. In order to cool down and make breathing and heart rhythm normal, walk for 2-3 minutes, then do stretching exercises for the muscles, ligaments, joints and tendons. After the jogging you can drink at once. You can eat after an hour of jogging.

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