Selena Deleon – THE WORKOUT IF YOU are contemplating starting an aerobic training programme, consider jogging. It is one of the best ways to elevate your heart rate and improve cardiovascular fitness. Almost everyone is a candidate for becoming one of Jamaica's joggers or runners. Training can be adapted to suit various fitness levels and allows each individual to create personal fitness goals.
When you decide to begin, the first thing to do is to adapt a training programme. This includes a mileage build-up schedule, injury prevention strategies, partners if any and location.
MILEAGE BUILD-UP SCHEDULE
Anyone can initiate a running training programme by walking briskly. An 18 to 20-minute mile is acceptable for a beginner, who can gradually decrease that walking time to about 15 minutes per mile before attempting to increase the distance to three miles per session.
Interval training is the next step towards becoming a full-fledged runner, where you walk for five minutes and gradually increase the speed to run-walking or jogging for two minutes, alternating the two speeds, until you can increase the jogging time and decrease the walking time. Always remember to pace yourself.
Do not attempt to accelerate your progress by trying to do too much too soon. Break your body in gently. One of the great things about jogging is that the body adapts to it quickly. In just a few weeks, by gradually adding distance and speed, a three-mile brisk walk can turn into a three-mile jog.
INJURY-PREVENTION STRATEGIES
It is important to know that running injuries are preventable.
1. Vary your exercise programme. Weight training and strength-building exercises keep your leg muscles strong, so as to withstand the pressure that running puts on the joints.
2. Stretch. Today it is generally accepted that stretching after you run is all you need to maintain flexibility and prevent injury.
3. Don't overdo it. Three to four days a week of jogging is enough to benefit your fitness.
4. Wear good running shoes.
5. Try to jog on soft surfaces, like grass or a treadmill. Concrete is the worst, because it has no give. Asphalt is better than a concrete sidewalk, if you are on the road.
6. Consider all security precautions, including partners and location.
7. When starting an intense running programme, it is important to follow proper and balanced nutrition with lots of water. Sports drinks are not recommended unless you are running for longer than 90 minutes.
Jamaica is a great place to run. For a list of various marathons being hosted locally contact the Jamdammer's Running Club or on the internet, visit : www.jamdammers.com or http://www.reggaemarathon.com/.
The endorphins produced by running provide an overall sense of well-being that can eventually get you hooked. Get set to enjoy your "runner's high" and its many benefits
Selena DeLeon is a certified
professional trainer.
