When you’re new to jogging, everything can feel a bit strange.
You’re not used to controlling your breath or pushing through that initial discomfort.
This new jogging learning curve can leave us feeling defeated and ready to give up.
Once you find your groove, you may start looking forward to and even needing your jogs.
Jogging is one of the easiest ways to work out.
Simply lace up your sneakers and go.
However, it can be dangerous if you’re making some of these common running mistakes.
Before heading out for your next run, check out 12 signs that your jogging needs a change.
Fitzgerald recommends looking straight ahead and trusting your own feet to follow along.
Those attractive little railings are sitting there, just waiting to be leaned on.
You definitely will not be burning as many calories as the treadmill says you are.
It’s best to gently swing your arms, but never across your body’s midline.
Keeping your arms relaxed and slightly bent, use your arm stride to propel you forward.
You’re working out before bed
Any workout is better than nothing.
If you are only able to find time to exercise in the evenings, keep doing your thing.
However, it seems that the morning exercisers are reaping all the benefits.
Slowly work your way up until you have time to work out in the morning.
One of the most common jogging mistakes is wearing the wrong shoes.
Nothing will kill your new jogging routine faster than aching feet.
Dr. Miller also recommends going a size up when buying running shoes.
You actually need some extra room in those running shoes to protect your feet.
Now that you have the right shoes, confirm you’re replacing them often.
Replace your shoes about every 400 miles or so.
However, using your breath to keep you going is crucial for all runners and joggers alike.
This rate allowed study participants to run further without becoming tired.
We have to keep our muscles loose and relaxed to prevent running injuries.
One of the most important parts of your jogging workout is the warm-up and cool down.
Responses like “It’s just so boring” or “I hate the treadmill” are common.
It’s important to distract yourself with positive thoughts during your run.
Focusing on how hard it is or how tired you feel will leave you dragging and maybe even quitting.
If you prefer running with a buddy, look into a local running club.
You may even meet a new jogging bestie!
If you go it alone on your jogs, think of some positive mantras for yourself.
Studies have even shown thatpositive self talkon a jog improves your endurance.
It’s not uncommon for runners to notice their legs or sides cramping up.
These cramps can seem to come out of nowhere, but they’re actually avoidable.
verify you’re staying hydrated both on your run and throughout the day.
If you feel a cramp in your side, you may be breathing wrong.
Come back to your breath rate of inhaling for two strides, then exhaling for two strides.
Finally, a stomach cramp can mean you ate too close to your run.
Every workout included a little stretching and a lot of running.
When race day came, I finished, but it nearly killed me.
I hadn’t built up the strength or endurance I needed to finish a distance race.
The next time around, I wised up.
I cut back on the running and went to yoga twice a week.
I was a little nervous that I wasn’t running enough, until the day of the race.
I felt like I was flying through the course.
Not only was I stronger, but I was better able to control and use my breathing.
Strength trainingis absolutely essential for runners.
confirm to strengthen your running powerhouse muscles like your quads and glutes.
Also focus on total body conditioning.
Running requires a strong core to hold you up as you increase your distance.
confirm your shoes are in good condition.
If your shoes are fitting properly, pay attention to what your knees are doing when you run.
A common cause of knee pain for female runners is the knees falling inward as they jog.
This can come from weak glute muscles.
Once your buns of steel give out, your thighs can rotate inward, causing your knees to touch.
Focus on strengthening the glutes to protect those knees.
I had accomplished a huge goal that I wasn’t sure I’d be able to do.
After the race, I was excited to see the pictures my parents had taken.
What I wasn’t expecting to see was a little old lady running in my place.
In every picture I was completely folded forward.
How did I not notice that?
Why was I doing that?
According to Cat Fitzgerald, tight hip flexors were to blame.
If your hip flexors are tight, you’ll naturally lean forward as you go.
Stretch those hip flexors during your warm-up.
Doing this feels heavy on your foot and is putting too much stress on your knees.
Focus on keeping your knees soft and bent.
Your foot should be landing underneath your knee as you stride.
So what should I do?
The great thing about jogging is that just about anyone can do it.
Don’t let the fear of doing it wrong keep you indoors.
Just go outwith a plan.
First, focus on your body’s alignment.
Imagine there is an invisible string from the top of your head all the way down.
check that your head is upright, not leaning forward or falling back.
Your shoulders should feel relaxed, and your arms should be bent at about a 90 degree angle.
Keep your hands relaxed in a loose fist.
When jogging, venture to remember to keep your core engaged by pulling your belly button slightly in.
This will not only strengthen your core, but will protect your back as well.
If you ever feel like you’re not able to keep up this alignment, just take a break.
Either slow down your pace or stop and walk for a bit.
It will be worth protecting your joints.
