Regular jogging (慢跑) can reduce your risk of health problems. If you're new to jogging, getting started can seem a little difficult. .
Fuel your body 2 hours before jogging
Eat a healthy meal rich in fruit and vegetables before jogging. . It will also help muscle grow and repair. If you're jogging for weight loss, try increasing your intake of fruit and vegetables. Reduce your intake of sugary food and drinks.
Warm up for 5 minutes before jogging
It's very important to warm up before you jog. . Some good warm-up exercises include doing knee lifts, side-stepping and climbing stairs. You may have heard that it's important to stretch (拉伸) before you run, but stretching before exercise can put additional strain (拉紧) on your muscles. Therefore, focus on warming up before jogging.
Most people think how far and how long you run has to do with patience and a strong will. However, having the proper running form plays an important role in jogging. To make the most of your jogging, remember to keep your head straight and your muscles relaxed, avoid lifting your knees too high, and touch the ground lightly with the middle of your foot.
Cool down after your jogging
After jogging, you can avoid strain on your heart and muscles by doing cool-down exercise. Finish your jog with 5～10 minutes of walking. , You should do deep stretches and hold each stretch for 15～30 seconds.
A. Breathe regularly as you jog
B. Practise proper forms while jogging
C. Healthy food can give you enough energy
D. Then do some gentle stretches to relax your muscles
E. Spend at least 5 minutes doing a warm-up before jogging
F. However, if you plan ahead, you'll see the benefits of jogging
G. You can try the following steps to form your healthy jogging habit
