Doctors and enthusiasts give jogging tips
As swimsuit weather grows nearer, many people look at their winter weight gain and decide jogging is the way to shed a few pounds. Local experts have offered these six tips for beginning joggers to be healthy and successful in their fitness goals.
Start slow and know your limits
“Beginner runners tend to not know their limits as well, so often times they will get overuse injuries,” said Spencer Heninger, a podiatrist at Alpine Orthopaedic Specialists. “Everything hurts when you’re beginning running and so they have a hard time discerning if it’s a normal pain that you feel with just exerting yourself or if it’s a pain that is not normal and that they ought to have something done.”
New runners should not underestimate themselves either, however. Personal trainer Jake Saunders said runners should push themselves, and continue getting just below the point where their lives are not affected by soreness.
“Start slow and always go further the next day,” Saunders said.
Set goals to motivate yourself
Many people can have a difficult time exercising consistently once they are past the initial interest phase. There are a few different strategies to keeping on track. Setting a goal is one, according to professor Scott Ensign, a long-time runner.
“Set a goal, what you want to accomplish in your running,” Ensign said. “Be it a race or just to be able to run a mile in a certain pace or just to get a certain number of miles per week in, really be dedicated to meeting your goal. Don’t allow yourself to turn off the alarm clock and sleep in if you are committed to it.”
Ensign follows a strict training plan to keep him going. He says having it all written down for each day keeps him on track since it is like having a contract with himself. Ensign suggested joggers write goals on sticky notes and place them on the mirror, in the car, or other other places they can be seen. This can help remind runners why they started and why they want to keep running, Saunders said. He said choosing an event to train for helps make the goals real.
Wear appropriate footwear
Proper shoes are essential for comfortable jogging and preventing injuries, Heninger said. If the right shoes are not used, the foot does not get the right type of support, causing problems such as muscle injuries, joint issues and shin splints.
“When you start, the best thing to do is get into a neutral shoe,” Heninger said. “Not something that’s minimalist, but also I don’t think you should with something with a lot of what they call motion control. What you need to do is get a shoe that’s called a neutral cushion shoe. That’s a good place to start.”
Heninger warned against wearing shoes too thin. Runners often get comfortable in their shoes and don’t think they need to replace them until they are completely worn through, which can cause a lot of problems, Heninger said.
Take care of yourself before and after you run
According to Saunders, it is important to follow correct procedures both before and after running, including stretching.
“For pre-running, dynamic stretches are recommended,” Saunders said. “For post-running, what is most important is static stretches.”
Nutrition is also important when fueling a workout, Saunders said.
“If they begin their day with a run, they should have eaten something prior to that,” Saunders said. “They should never go running on an empty stomach. They should try to eat again within thirty to sixty minutes after their workout.”
Saunders suggested joggers wait at least 30 minutes after eating before exercising.
Stay hydrated
“Drink water around the clock,” Saunders said. “When you first wake up, what I recommend to my clients is that they begin the day by drinking two cups of water and throughout the day to keep hydrated.”
Saunders said it is important to drink at least eight cups of water a day, minimum. He said there is no maximum to how much water one should drink, but how much hydration is healthy depends on the person.
“If they’re still thirsty, they should keep drinking,” Saunders said.
Exercise isn’t easy, but it’s worth it
Jogging can help improve both physical and mental health, but it isn’t easy, according to Ensign.
“I think running is kind of painful and it’s hard,” Ensign said. “This idea that you’re going to really get out there and you’re going to be enjoying running so much that there’s going to be this great pleasure – I think it’s kind of a myth for a lot of people. It’s hard work and you sweat and you’re a little bit miserable, but the reward is worth it.”
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