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Jogging or Running technique

Mary Jane 4 posts Oct 09, 2005 5:33 AM	Does anyone know if there are specific running or jogging techniques that should be used to get the most out of the exercise without hurting yourself. Longer stride vs. shorter stride, feet in vs. feet out, etc. ---------- Mary Jane I love donkeys and crap salads!
Dorothy Administrator 21 posts Oct 12, 2005 3:27 AM	Hey Mj Sweety.. Wow nice to see an interest in running, although running is not for everyone. It does look simple but it is a very hard impact exercise. That is why technique is a must before you run too far. A good running technique will avoid a lot of running injuries, and trust me on this one, you do not want to have to sit out for 6-8 months waiting for those to heal up. So here are a few things to know.... There are no hard and fast rules about how to run, as everyone will have their own natural style (some more unique than others!). However, here are a few pointers, which can help improve your performance. Head – Look straight ahead. Focus on a point 10 to 15 yards in front and try to run in a straight line. Body – Keep your body upright with your back straight. Try not to ‘lean’ even when running up hill. Arms – Let your arms swing naturally and in rhythm with your legs and loosely cup your hands. Feet – Naturally the ball of the foot lands first, heel a second later and the toes push off a fraction after that. Legs - Think of your legs as your wheels, roll with it. Without realising it most runners breathe in a 2/2 rhythmic ratio; they take two steps as they inhale and two more steps as they exhale. This can change if the pace is faster or slower. Most runners tend to breathe through their nose and mouth but there are no set rules. If you find you have a different breathing pattern then don’t alter it, it won’t improve your running. Breathing is very natural and you should do what comes naturally to you! Start with sprints in the beginning. Short spurts of running and then walk a bit. The more you practise this exercise, the easier you will be able to pick up your distance. Oh and Have fun with running. It will become part of you and thats a very good thing! ---------- Dorothy (Site Administrator)
Diane 1 post Oct 21, 2005 10:02 AM	I am so happy to see this topic. I was a jogger for years and truthfully should still be. I started jogging when I was in my late twenties for a weight problem or thought I had. Later on I found that it really helped me with stress. When I had quit smoking I would jog when I wanted a cigarette. All around good for you but yes you need to be careful not to hurt your self. In college I did a powerpoint presentation on jogging. I am so busy with working, on my feet and moving 10 hours a day, that I am way tired to jog. I am now 53 years old but don't look or feel my age. I think it has to do with keeping in shape and jogging over a period of time will sure do that.
pinkvibes 6 posts Mar 09, 2006 9:15 PM	Running is one of the best activities most people can do to improve their health. Running regularly can help with weight loss, fighting aging and disease, and with generally staying healthy. Many people start running in order to win the battle of the bulge. Whether they are obese or just want to lose that last five pounds, or even if they just want to stay at the weight they are at, approximately 60% of runners start running to manage their weight. Running is one of the top activities for burning fat. In fact, with the exception of cross country skiing, running burns more calories per minute than any other form of cardiovascular exercise. Running regularly also has been proven to help fight the aging process. It prevents muscle and bone loss that often occur with age. Our bones are made to accommodate the demands placed upon them. By sitting at a computer all day many of us allow our bones to grow weaker, but by running regularly our skeleton gets the demand it needs to stay healthy. In addition to keep our insides from aging quickly, regular, high-intensity exercise, like running, has also been proven to promote the human growth hormone, which celebrities have taken injections of for years to keep them looking young. Amazingly running also helps to fight disease. Running reduces the risk of stroke and breast cancer. Regular running has become a treatment option for doctors to prescribe to patients who are at a high risk, or early stages, of osteoporosis, diabetes, and hypertension. It reduces the risk of heart attacks, by strengthening the heart and lowering blood pressure. Running lowers blood pressure and maintains the elasticity of arteries incredibly well because as you run your arteries expand and contract nearly three times as much as usual. Running also helps maintain and improve general health. It raises HDL (or "good") cholesterol, reduces the risk of blood clots, and encourages use of the 50% of your lungs that usually go unused. Running also boost the immune system by creating a higher concentration of lymphocytes (white blood cells that attack disease). As you can see, the health benefits of running are many and varied. But that alone isn't all that you can reap from running regularly. There are also many psychological benefits.
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