What is jogging and when is the best time to jog? Should you rush to get in shape: how to choose your jogging speed? Jogging for weight loss

Today, sports have become a popular trend among people of all ages. Almost every person who leads a healthy lifestyle finds something to their liking in sports. Jogging is one of the popular types of physical activity. Each of us has ever practiced it, either in school during physical education, or as a warm-up before the main workout. What jogging is, what advantages this sport has and how it is useful, we will reveal in this article.

How to go for a run?

In this sport, it is important to maintain not only the pace, but also the size of the step itself. Jogging is a slow, relaxed run at a speed of no more than 8 km/h. In other words, this is a “fast walk”, which is characterized by “slapping” the foot on the ground. That is, when running this way, the trainee’s step is small, not expanded. The principle of this technique is to work out every part of the body, every muscle.

The benefits this sport brings are enormous. True, you need to jog correctly, performing this technique thoroughly, i.e. competently. Jogging (slow running) has a few simple basics that will prevent you from injuring or deforming your intervertebral discs.

How to jog correctly? Let's consider the main aspects:

• Speed. The trainee must maintain the running pace correctly. You should not exceed the speed of more than 8-9 km/h. Jogging is the same as race walking with a slight increase in speed. Although corpulent people need to start training with race walking, gradually increasing the load and moving on to slow running.
• Step size. When running slowly, a sweeping step is a priori impossible. You need to run in small steps so that the entire foot (from toe to heel) touches the ground, then the step will be optimal.
• Pelvic position. You should hold your entire body correctly when running. You should not stick your pelvis back (run like a duck) or tilt your body. The body position should be straight.
• Leg support. Shoes should be as comfortable as possible, since the joints and ligaments bear the greatest load, exceeding the weight of the person himself. Make sure your feet are planted correctly and firmly on the ground. Running on the outside or inside of your feet is not beneficial when jogging.
• When running, you should breathe properly. Breathing should be smooth and calm. If you feel short of breath, slow down or alternate jogging with race walking.

The benefits of such physical activity are obvious. Jogging is suitable for both beginners (the best option for starting sports) and professional athletes who need cardio training.

Benefits of Slow Jogging

Jogging has beneficial effects on the human body. Those who have not done jogging may think that this type of training is ineffective, but this is a misconception. The main advantages of this technique:

• Builds endurance throughout the entire body. By running, the muscles of the body are strengthened and toned. They become more elastic and acquire a sporty shape.
• The cardiovascular system is strengthened. Jogging is a great option for cardiovascular exercise. The benefits are obvious after a week of such exercises.
• If you run regularly and systematically, you can get rid of the problem of shortness of breath, excess weight (this way you burn calories faster than when doing fitness), relieve stress, and improve your well-being.
• Thanks to jogging, you can prevent the development of osteoporosis, diabetes, coronary heart disease, and varicose veins.
• Jogging helps cleanse the body of toxins and waste, so it is an excellent aid for losing weight.
• Blood circulation improves. When jogging, the blood vessels dilate and blood begins to actively flow throughout the body. This helps to cleanse blood vessels in the body, remove blockages in them, and improve blood supply to the brain and spinal region.

The benefits of jogging will be obvious if a person is healthy. Those who suffer from diabetes, poor eyesight, hypertension or have a back injury should be examined by a doctor before starting such training and have an ECG, a blood test for cholesterol and sugar, and measure blood pressure. After the examination, the doctor will be able to either allow the person to jog or recommend another type of physical activity. If you have health problems, it is better not to make mistakes when choosing a sport, which could lead to unpleasant consequences.

Jogging for weight loss

Most people exercise to give their body a beautiful shape. The slow jogging technique, like no other, allows you to quickly and effectively burn calories and increase muscle tone. A properly developed program will allow you to bring your body into proper shape in a short period of time.

When jogging at 9 km/h, a person weighing 70 kg will effectively lose calories (about 12.5 per 1 minute of exercise). If a person has more weight, this figure also increases. Calories simply melt when running, so such physical activity is preferable to static strength exercises.

To ensure that calories do not return, but rather disappear, you need to train regularly, gradually increasing the pace of training. Initially, it is better to start running at a distance of 3 km. After mastering this “marathon”, increase your mileage by 1-2 km.

Calories will be burned until the body reaches the optimal weight for its height. After this, you need to maintain the result and run regularly. The benefits of jogging for weight loss are incredible. This method of losing excess weight is considered one of the most effective.

When is it better to exercise: morning or evening?

A great start to the day is a calm and steady run. A morning jog will only bring benefits, not harm. For those who want to burn calories and get a beautiful figure, you can exercise 2 times a day. It will be correct if you start training an hour after waking up. The body needs time to wake up.

Doctors also recommend running in the morning. To properly distribute your schedule, you can run for 30 minutes in the morning and evening. Or 1 hour once a day. Jogging is a whole system for improving the health of the body. Therefore, you run in the morning or in the evening - it doesn’t matter. The only aspect is that in the evening you need to exercise at least 3 hours before going to bed, as running makes the body alert and energetic.

The calories that have been “accumulated” throughout the day can be “burned out” in the evening during a jogging workout. Although every sport has its own benefits, there is no better way to lose weight.

The benefits of running are invaluable. Firstly, because a person actually feels more energetic and healthier. Secondly, this is a great way to burn calories, because running burns fat the fastest. Thirdly, running is useful for the prevention of many diseases. The right direction in sports will help make the body elastic, resilient and prolong youth.

And finally, it is a lot of fun!

One of the most accessible types of exercise is jogging. It differs from the usual speed of movement, which does not exceed 9 km/h. Almost anyone can start classes; age and level of physical fitness are no obstacles. However, not everything is as simple as it might seem. Before you start training, knowledge is necessary, otherwise running can do more harm than good.

Effect on the body

It is not without reason that the first means of recovery that comes to mind for many is jogging in the morning. Why is it so useful? There are many positive effects:

• cardiovascular training;
• strengthening joints;
• improvement of muscle tone;
• acceleration of metabolic processes.

Of course, your overall well-being will improve and your mood will improve. Even the appearance will become more attractive. If you exercise for several months, the extra pounds will go away. The body will become more toned - after all, many muscles are involved in the process of running, internal organs receive more oxygen, which stimulates the burning of subcutaneous fat.

Running technique

It is better to get used to any sports activities gradually to avoid health complications. Contraindications for jogging are joint diseases, heart problems, spinal diseases, diabetes, stroke, varicose veins, hypertension. It is advisable to get permission from your therapist before you start jogging seriously. You must also follow the safety rules:

• Be sure to warm up and stretch after training;
• replenish fluid loss. To do this, take a bottle of clean water with you;
• the diet should be designed so that the body receives the required amount of minerals and vitamins;
• It is important to choose comfortable shoes, specially designed for such physical activity - the sole should absorb shock so that the load on the joints is minimal.

To jog, you need technical knowledge:

By following these rules, there is no fear of injury.

Ideally, it should be located away from busy highways. It is not recommended to run on asphalt; dirt is preferable. A field where you might not notice a hole or stone in the grass is also not suitable.

It is best to go to the park, and if possible, go to the forest area. Clean air will allow the body to receive the necessary amount of oxygen. It is advisable for beginners to avoid routes that include sharp descents and ascents. When moving uphill, the load increases sharply - this is not suitable for beginners.

The first thing you need to do is warm up. Its absence is bad for your joints and can lead to serious problems over time. Therefore, be sure to devote 7-10 minutes to preliminary exercises. For example:

• tilting the body to the sides;
• rotation of the body - describe a wide circle with your hips, repeat in the other direction;
• circular movements in the knee joints - performed alternately in different directions.

You can create different warm-up options yourself. The main thing is for the body to start working, to warm up the joints and muscles.

It is important to monitor your breathing. At the right pace, the athlete can talk while running. It is better to inhale through the mouth, exhale through the nose. The pulse should not rise above 120 beats per minute. If this happens, you need to slow down the pace, take a step, but you should not make an abrupt stop. To monitor your heart rate, you can purchase a heart rate monitor.

It is advisable for both men and women to start with 10 minutes. running, alternated with fast walking. Three lessons per week are enough. Gradually, the duration of the run is increased to 40–60 minutes. You shouldn’t train for more than an hour and a half - it’s better to gradually increase the load by making the distance more difficult.

The recommended time to start training varies: men can go for a run at any hour; in women, the production of necessary hormones increases at the end of the day. But you shouldn’t run too late, or your body won’t have time to fully rest.

It is better not to eat before your morning workout. It is acceptable to drink coffee without sugar or an isotonic drink (however, this is not recommended for those trying to lose weight). Before a day's jogging, it is advisable to have a light carbohydrate snack that will not weigh down your stomach. It could be a special sports shake, a banana or an apple.

Running for weight loss

Energy consumption during jogging is lower than during regular jogging, but still quite large - about 500 Kcal per hour. For comparison, when cycling slowly, only about 200 are spent. Calorie consumption increases significantly when a runner moves uphill - up to 700 Kcal per hour. But we need to move towards this gradually.

Proper nutrition plays an important role in any type of physical activity.. You should create a calorie deficit - let less of them come from food than you burn. To do this, you will have to keep a diary, but modern people can easily do this with the help of special applications that are installed on their phone or tablet.

The following mistakes should not be made during classes:

• You should not look at your feet - you can harm your cervical vertebrae. The gaze should be directed straight ahead;
• when moving uphill, the step length should be reduced, when descending it is permissible to increase it;
• there is no need to overwhelm your legs and lift your feet too high off the ground.

Jogging duration for weight loss should be from 30 to 60 minutes. During this time, the body will have time to “start” the process of burning fat. After all, at first it uses glycogen reserves in the liver, only then it switches to using subcutaneous fat tissue.

As you feel better, you can increase the distance. The frequency of training may vary, but to lose weight you need to move quite a lot. Usually jogging is carried out three times a week. The more often a person trains, the shorter the duration of the session should be. You can increase their number to 6 per week, but at least one day off is necessary.

The timing of weight loss is an individual thing.. But it’s better to be mentally prepared for the fact that this process is lengthy. If it seems too long, you need to remember how many months the excess fat has been accumulating and multiply this figure by 2 - it is believed that this is exactly how long it will take to destroy it. Although, as mentioned above, the time required to lose extra pounds depends on the metabolic rate, nutrition, and individual characteristics of the body. It is important not to lose motivation, persistently pursue the goal - and everything will work out.

In conclusion, it should be said that jogging can improve your entire body health: regular exercise increases the endurance of the heart muscle, helps to lose excess weight, and trains the general endurance of the body. This is also an excellent strengthening of the nervous system. Many people note improved mood, stress levels decrease, and their sleep cycle returns to normal.

Before you start serious exercise, you should undergo a minimum examination by a therapist - do a cardiogram, measure your blood pressure, check your cholesterol levels.

In the 70s of the twentieth century, almost the entire civilized world was passionate about jogging. Gradually, its popularity subsided, but jogging (jogging) to this day remains one of the most effective and affordable ways to lose weight and strengthen the cardiovascular system. Let's look at how it differs from other types of running, how it affects the body, and how to exercise correctly to lose weight, increase endurance, and strengthen the heart and blood vessels.

Jogging is a universal type of exercise; it is used by both champions and people far from sports who for the first time decided to take up their physical fitness. Many people, starting with small daily runs, get so involved that they completely change their lifestyle and start running marathons.

What it is?

In Rus', jogging has long been called the running of horses as a leisurely trot. Jogging is a slow, relaxed run that saves maximum energy and requires minimal energy expenditure compared to other types of running exercise. Its speed should be about 7-9 km/hour. An alternative name is jogging (from the English “jogging”).

It differs from jogging by the presence of a period of separation from the surface of both legs, the so-called flight phase. Jogging differs from regular running in that the flight phase is minimal - as soon as the supporting foot pushes off the ground, the second one immediately lands, reducing the time the body is without support to the smallest values.

Jogging technique

You can master jogging by observing the following conditions:

• the upper body should be as relaxed as possible;
• the spine is straight, the body is slightly tilted forward;
• arms relaxed and bent at the elbows move freely in antiphase to the legs in the belt area;
• steps are not long, their length increases as speed increases;
• feet and knees should not be raised high;
• at the moment of pushing off the ground, the leg should be straightened at the knee;
• landing is performed on the entire sole, however, professionals recommend mastering landing on the forefoot (running on the toes), as this reduces the impact load on the joints of the legs and spine;
• breathing is free, without shortness of breath; if shortness of breath occurs, it is recommended to reduce speed or start walking.

When jogging, all muscles that are not involved in moving the body should be relaxed. This also applies to the leg muscles, which should be relaxed for the short time while the lift-off phase lasts. Thanks to low intensity and economical movements, it is possible to delay the onset of fatigue as much as possible and minimize the risk of injury.

Here are the muscles that work when jogging:

• The maximum load falls on the muscles of the thighs, legs, feet, and buttocks.
• The iliopsoas, intercostal, latissimus dorsi muscles, abs, biceps, and triceps are less loaded.

Benefit for health

Jogging is an aerobic activity that, when practiced regularly, has a powerful healing effect on the body:

• The heart muscle is trained, its work becomes more efficient: the heart rate at rest decreases, and the release of blood per contraction increases.
• The muscles that provide breathing are trained, and the volume of the lungs increases.
• Accelerated burning of fat deposits occurs. Aerobic exercise, in particular jogging, is the most effective means of losing weight.
• The risk of developing diabetes mellitus is reduced.
• Thanks to improved blood circulation, blood pressure normalizes.
• All muscles are toned.
• The level of hemoglobin increases, the supply of oxygen to tissues improves.
• The neuropsychic state improves, sleep normalizes, and the risk of depression decreases.

An additional benefit of jogging is that it is usually done outdoors. This helps to further enrich the blood with oxygen, strengthen the body, and provide emotional uplift.

New Zealand running coach Arthur Lydiard first told the world about the benefits of jogging in 1961. Later, he wrote several books popularizing jogging. Thanks to these books, as well as the dedication of another popularizer of jogging, American Jim Fix, jogging gained immense popularity throughout the world in the 70s.

Hundreds of thousands of people began jogging in the 70s in order to improve their health and increase their life expectancy. This activity is popularly called running for a heart attack. The boom in popularity of joggers began to subside only in the mid-80s, this was greatly facilitated by the death of its popularizer Jim Fix at the age of 52 from a heart attack that occurred during a morning jog. During the autopsy, it was discovered that the athlete’s vessels had undergone severe sclerotic changes.

However, this case should not raise doubts about the benefits of jogging. After all, until the age of 35, Jim Fix was about 30 kg overweight and smoked 2 packs of cigarettes a day. Most likely, by the time he started running, his arteries were already in poor condition, and if he had not changed his lifestyle, they would have broken even earlier.

The discoverer of the benefits of jogging, Arthur Lydiard, lived for 87 years, giving lectures on health-improving jogging until his last day. In the USSR, the famous cardiac surgeon Academician N.M. was an active supporter and popularizer of regular aerobic training. Amosov. He also lived a long (89 years) fruitful life, maintaining mental clarity and physical activity to the end.

Impact on the psyche

Systematic jogging strengthens the nervous system and has a positive effect on the psyche. In addition, there is also such a phenomenon as runner's euphoria - feelings of causeless joy and happiness, similar to the effect of taking alcohol or drugs, that appear after a long run.

When runner's euphoria appears, in addition to bursts of joy and happiness, athletes feel a dulling of pain, decreased fatigue, self-confidence and admiration for the world around them. Although this effect is similar to the effect of drugs, unlike them, the euphoria from running does not bring any harm to the body.

Runner's euphoria, like drugs, is characterized by an addiction syndrome. That is, with regular long runs, an increasingly longer duration of continuous running is required to achieve euphoria. There is an opinion that this is what motivates athletes to run long and ultra-long distance races, participate in marathons and ultramarathons.

How to exercise correctly?

It is extremely important to choose a place for running, because your safety will largely depend on it. It is strictly not recommended to run:

• on the sides of highways;
• along paths with bumps, stones, and depressions;
• on roads with sharp ups and downs.

To reap the benefits of jogging, you must follow these guidelines:

• Before jogging, you need to warm up your joints by performing a warm-up that includes rotations in both directions of all large joints.
• Buy a heart rate monitor and wear it while jogging, making sure your heart rate is in the aerobic zone when jogging. To determine the optimal heart rate when jogging, you need to subtract age from 220 and multiply the resulting value by 0.7. For example, for a 28-year-old, the optimal heart rate during aerobic exercise will be (220 - 28) x 0.7 = 134 beats/min.
• The duration of the run should be at least 20-30 minutes, but no longer than an hour and a half, in order to avoid overwork. The number of workouts per week is at least 3.
• It is advisable to breathe through your nose, especially when jogging outside in the cold season.
• If there is insufficient nasal breathing or shortness of breath, you need to switch to brisk walking until normal breathing resumes, and then return to jogging. During the first workouts, walking may be predominant; this is normal; increase the running load gradually, based on your breathing, heart rate and well-being.
• Finish your run with muscle stretching exercises.

To reduce the impact load on your joints, you must:

• choose high-quality running shoes with thick shock-absorbing soles;
• It is best to run on dirt paths or in a stadium, asphalt is less preferable, concrete tiles are even worse;
• The best version of the running technique is to land on the forefoot; you need to master running on your toes gradually and carefully so as not to get injured.

Clothing should be made of hygroscopic, breathable materials that do not restrict movement. Women need a sports bra to prevent bust sagging.

If you practice jogging to lose weight, then you need to limit yourself in nutrition in order to achieve a daily calorie deficit. If you take in as many calories from food as you burn, or more, you won’t be able to lose weight.

The time interval between eating and jogging should be at least 1.5-2 hours. If you feel thirsty while running, you can drink a little water; during long distances, you can refresh yourself with chocolate and dried fruits.

Contraindications

Jogging is contraindicated for the following categories of people:

• those suffering from severe cardiovascular diseases;
• patients with arthritis or arthrosis of the joints of the legs and pelvis;
• having severe spinal diseases;
• with severe diseases of the respiratory system;
• with diseases of the visual organs: glaucoma, myopia;
• during the period of exacerbation of chronic ailments;
• for diseases accompanied by fever.

Jogging, or jogging, is one of the most healthy and popular sports. It is often used to eliminate extra pounds, as well as for general health of the body. Jogging is a slow run, the speed of which is 7-9 km/h. Almost anyone can do it, since it does not subject the body to such intense stress as sprinting. But to get the best results from this sport, you need to know how to run correctly.

Benefits of jogging

This running method helps eliminate a lot of ailments and other health problems, improve muscle tone, strengthen joints and the skeletal system, and improve blood circulation. Jogging has a powerful effect on the respiratory and cardiovascular systems, trains the heart, makes the skin firmer and the muscles more elastic.

During training, more oxygen begins to flow into the lungs, which nourishes all organs and tissues, helps remove toxins and speeds up metabolism. When jogging, almost all the muscles of the body are involved in the work. If you do it regularly, your body will become fit and slim.

Slow running is a great way to combat hated fat deposits. Long-term training helps remove harmful toxins and metabolic products from the body, and along with them fat masses. Jogging for weight loss is included in almost all complexes of the fight against excess weight. Jogging has a beneficial effect on the digestive system, it strengthens the nerves, normalizes sleep, improves the functioning of brain cells and is a good means of preventing stress.

How to run

You need to jog taking into account certain rules that will help moderate the load on your joints and prevent possible injuries. The success of training depends on many factors - from the right shoes to the location of the training.

Preparation

Before you start jogging, you should definitely consult a doctor and undergo examinations. Even such a harmless sport as jogging has its contraindications, so not everyone is allowed to practice it.

If no dangerous health problems have been identified, and the doctor has given permission, you should take proper care in choosing clothes and shoes. Clothing must be selected depending on the weather conditions: in the hot months it should be light and not very tight. On sunny days, it is recommended to run in a hat that provides eye protection from the sun.

An extremely important point is the choice of suitable shoes. When the foot hits the ground, it is subjected to a strong shock load, sending a pain impulse into the knees and spine. Therefore, you need to choose high-quality sports sneakers that will be equipped with a textured sole and shock-absorbing inserts that soften the impact.

Warm-up

Slow running, like sprinting, must begin with a thorough warm-up. The exercises don't have to last long, but all parts of the body need to be stretched. If the warm-up was done correctly, the muscles will be warmed up and prepared for the upcoming loads, which will help protect yourself from possible injuries during the race.

Before starting each run, you should perform simple flexibility exercises and warm up muscle tissue - body turns, bending from side to side, squats. The duration of the warm-up should be about 6 minutes, during which you need to thoroughly prepare your muscles and ligaments for running, as well as fill them with energy.

If training takes place in the morning, additional attention should be paid to the spine and joints, since they are in a “numb” state after a night’s sleep. To get them into working shape, it will be enough to perform several rotational movements with the body, legs and arms.

Body position

In any sport, the position of the torso, head and limbs is of great importance. Jogging is necessary with the correct position of the shoulders, head, hips and torso:

• Head. When running, you don’t need to lower your head, you need to look straight ahead. To avoid accidentally tripping, you can sometimes glance at the ground. If the race is long, it is not recommended to turn your head frequently, as this can lead to disorientation, severe overload of the body, and even loss of consciousness.
• Shoulders. You need to keep them level, in a relaxed state. This shoulder position will help you conserve energy throughout the long run. You cannot run with your shoulders pressed to your body - this will lead to overexertion and rapid fatigue.
• Torso. The body must be pulled up as much as possible, kept straight and perpendicular to the ground. This will help reduce unnecessary stress on the internal organs, as well as clear the airways.
• Hips. If the torso and head are kept in the correct position, the hips themselves will be held in the desired position. They cannot be tilted forward - this will lead to increased stress, discomfort and back pain.

If the body position during jogging has been chosen correctly, the workout will be easy, enjoyable, and the body will not ache or be painful after exercise.

Running technique

During jogging, arms and legs should act harmoniously, in a single complex. Your elbows should be bent at an angle of 90°, but you should keep them relaxed. You should move your hands in one line - forward and backward. You cannot swing your arms around, because this will lead to rotation of the body, which wastes precious energy.

The position and action of the legs are affected by the speed and distance of the race. If it is small, your knees need to be raised high enough. This step allows you to develop high endurance and speed. If you're running a long marathon, you'll need to use your ankles more than your knees. In any case, you need to run without feeling tension in your legs. Overloading yourself when running, especially for beginner athletes, is highly discouraged, since excessive stress can lead to cramps.

Jogging, despite its higher speed, has much in common with race walking. You need to run with your arms bent at the elbows, and their movements should be intense and swinging.

The ankle should be completely relaxed the moment it touches the ground. The swing leg should bend strongly at the knee and slowly straighten as it lowers to the surface. When lowering the foot, the heel should first touch the ground, and then the entire plane of the foot. This technique is perfect for beginners of this sport. Professional athletes can run with their entire foot touching the ground, but this technique requires some training and experience.

Breathing and pulse

Speed ​​and correct body position are not all that a beginning runner needs to take care of. It is also important to monitor your pulse and breathing. When jogging, it is recommended to inhale through the mouth and exhale through the nose. The breathing rate depends on how developed the lungs are. Typically, inhale and exhale every 2-4 steps. To avoid shortness of breath, breathing should be deep. Correctly chosen breathing is determined by an easy test: if you can run and talk calmly at the same time, it means the load has been distributed as needed.

The pulse should be kept around 120 beats per minute. To monitor your heart rate, it is recommended to get a simple heart rate monitor. If your heart rate exceeds this value, you should slow down or start walking.

It is best to jog in a forest or park area, where the air is clean and saturated with oxygen. If there are no such places nearby, then stadiums, squares, and streets with light traffic are quite suitable. The chosen route should not have steep ascents and descents. When running along a horizontal path, it is much easier to control speed and fatigue.

You should start jogging for 10 minutes a day, alternating between running and walking. Gradually, you will need to increase the duration of running and reduce the duration of walking. Jogging for weight loss will be effective with three 40-minute workouts per week. It is advisable to jog in the morning, half an hour after getting up. Before running, you can drink a cup of coffee (no cream or sugar), which will give you extra strength and help you shed extra pounds faster.

People with the following diseases should not jog: congenital heart defects, spinal injuries, arthritis, varicose veins, progressive myopia, glaucoma, diabetes mellitus, chronic kidney disease, arterial hypertension, or previous stroke or heart attack.

Correct jogging technique minimizes the possibility of injury, and the benefits of exercise are undeniable: they increase the body’s defenses, train the joint-ligamentous apparatus, and reduce the effects of stress.

But for effective training while running It is important to maintain the correct speed.

What is jogging

Jogging or jogging - moving at speed 7-9 km/h, a little faster than when walking. This technique differs from tempo running: the flight phase is a little shorter here. While one leg is pushing off the ground, the other is already lowering to the ground. The runner’s step is small, not expanded.

Photo 1. Movement pattern when running: the flight and landing phases constantly alternate.

Due to the low pace, the load on the joints of the lower extremities is reduced, which means the risk of injury is also reduced: inflammation of the periosteum and pain in the knee joints. During this training all muscles of the body are involved, including cardiac.

Important! Running training requires more effort compared to jogging. Tempo runners constantly raising the bar for themselves, measure time, increase distances, break their own records, and also compete in competitions and marathons. Speed such an athlete can significantly exceed 10 km/h.

The effect we get by practicing jogging is a slim silhouette and strengthening of the immune system. During training An average of 400-500 kcal is burned.

The benefits of running are: strong, muscular body and strengthening of the cardiovascular system. But this is the next stage of training.

How many kilometers per hour is the average speed?

To calculate your average jogging speed, scientists from the American University of Iowa, observed a large group of people jogging. The running speed was different, as was the intensity of the exercise.

It was found that running speed did not have much effect on the benefits of running to a person. Everyone received a positive effect. Thus, the correct answer to the question of what speed should be when jogging is different for everyone.

This is influenced by many factors:

• degree of physical fitness person;
• pulse value while running;
• breath;
• emotional condition.

The speed and time of training will also increase as the number of sessions increases.

Reference. Beginners (especially those who are not used to regular physical activity) should first accustom their body to starting with a 15-20 minute run. It can also be alternated with fast walking.

Every week distance and training time increase by 10%. If you can run for half an hour without running out of energy or losing your breath, then you are in shape. At this stage, you can already adhere to a regular schedule: 30 minutes every other day. Trained runners jogging at least 40 minutes, but with mandatory every 1-2 days to avoid excessive stress on muscles and joints.

How to control the pace

Jogging involves low-intensity training, but still produces a positive effect.

Too low a load will not allow the heart muscle to fully pump blood, saturating the body with oxygen and nutrients. There will also be no acceleration of metabolic processes, which many runners strive for. What to focus on?

Pulse. Try to control your run based on your heart rate.

Since jogging is a recreational exercise, the recommended heart rate is range 120-140 beats per minute. In an untrained person, even slow running causes such a heart rate, while at the athlete a light run will only speed up your heart up to 105-110 beats/min. Judging by the statistics, at 50 years old 140 beats per minute is achieved by the same load that in people 20-25 years old causes heart palpitations up to 120 beats per minute.

145-165 beats- already a training frequency. This rhythm is suitable for those who seek to develop endurance, and only after preparing the body with lower loads. At this frequency, adaptation of the body already begins, as the aerobic threshold is exceeded.

Breath. You can also tell if the speed is correct by looking at your breathing. It is believed that if while running a person can carry on a conversation without losing breath, then everything is in order. That is, a person pronounces full sentences, rather than briefly answering “yes”/“no” questions. On the other hand, when running at this pace, it must be difficult to sing while stretching out the notes. If a person can sing easily - it's time to increase the tempo.

To determine the excess speed, you can try run at the limit of your strength for several minutes. Very soon your breathing will become faster and its rhythm will be disrupted. It is important to try to maintain an average running speed so that your breathing is even.

What factors affect speed?

How the training is carried out largely depends on from the psycho-emotional state. Many people know this feeling when they want to skip a run. Most likely, the average speed of a person jogging in this case will be low.

But you should still try not to give up training. And to increase speed you can try using The most legal sports doping is music. Scientists have found that when exercising on a treadmill while listening to music, your enjoyment of exercise increases and your running speed increases. It is not recommended to be distracted by correspondence or conversations during class.