Jogging is a great way to build fitness and endurance without putting unnecessary strain on your body.
However, over the years, experts have discovered new rules that can change the way you train. Here are eight surprising tips for jogging, according to top fitness experts.
1. The benefits of intervals
If you're a regular jogger, adding interval training to your routine can bring many benefits. According to Josh York, founder and CEO of GYMGUYZ, intervals offer better heart health, faster calorie burning and increased endurance. “By alternating periods of higher-intensity sprints and recovery jogging, you'll improve your cardiovascular fitness, boost calorie burning and add variety to your routine,” he explains.
2. Strengthen your body
Jogging is great for improving your cardiovascular health and endurance, but it's also important to practice other forms of exercise. Certified trainer Elizabeth Keller recommends incorporating strength training exercises targeting key muscle groups such as the core, glutes, hips and legs. Cross-training, such as cycling and swimming, can also improve your overall fitness and prevent overuse injuries.
3. Rest days are essential
According to a study published in the Journal of the American College of Cardiology, jogging at a slow to moderate pace two to three times a week is considered ideal for optimal cardiovascular benefits. It's important to take rest days to allow your body to recover and avoid injury. Be alert to your body's signals of fatigue, pain or discomfort.
4. The importance of flexibility
Flexibility training is essential for joggers. As well as preventing injury, it improves running economy, muscle activation and reduces muscle imbalances. Regular stretching also promotes recovery after a run by improving blood circulation and muscle relaxation.
5. Set yourself goals
Competing against yourself can be a source of motivation to improve your jogging experience. Use a fitness tracker to monitor your heart rate, speed and distance covered. This data will help you stay motivated and achieve your specific goals.
6. Invest in the right equipment
The right running gear can help you take your training to the next level. As well as practicality, carefully selected jogging gear can boost your confidence and motivation.
7. Know your heart-rate zones
Heart rate zones can determine your level of endurance during training. Zone 2 training, which combines cardiovascular and metabolic benefits, is particularly beneficial. According to running coach Nicole DeSena, it's important to be aware of your zones to get the most out of your workouts.
8. Listen to your body
It's essential to listen to your body while jogging. Don't push yourself beyond your limits, and take rest days when your body needs them. Be aware of signs of fatigue, pain or discomfort.
By following these new jogging tips, you'll be able to improve your workout, avoid injury and progress along your fitness journey.
