Jogging Description
Jogging is an excellent method of increasing aerobic and
cardiovascular fitness. It is more demanding physically than most types
of walking. It can be done alone or in groups, outdoors or on an
indoor track or treadmill. It is important to warm-up and stretch
before jogging to prevent injuries.
Jogging Warnings
- Chronic knee, ankle, pelvis/hip and lower back problems may
be aggravated by jogging, especially on hard or uneven surfaces.
- Asthmatics and bronchial/pulmonary disorder sufferers
should seek medical advice before beginning jogging or any
exercise program.
- If jogging outdoors, beware of traffic hazards.
Jogging Risks
- Ankle or toe sprains
- Muscle pulls/injuries of quadriceps, hamstrings or calves
- Knee problems such as tendinitis, chondromalacia,
synovitis (swelling), tightening of iliotibial band (above side of knee)
- Shin splints from hard running surface or incorrect technique
- Stress fractures of metatarsals (toes), tibia (leg) or pelvic and
hip bones
- Environmental hazards: uneven or treacherous landscape,
poor weather, overexposure to the sun, heat stroke
Jogging Sport-specific applications
- Marathon running
- Medium-distance racing
- Triathlon/duathlon
Jogging Equipment required
- Running shoes: should fit properly and provide support,
comfort and traction
- Clothing: wear bright or reflective clothing so motorists
and cyclists can spot you more easily; should be light-weight;
utilize layers for cold-weather jogging
Jogging Applicable substitutions
- Fast-paced walking on treadmill
- Long-distance or marathon running at a comparable pace
- Running/jogging in place
- Jogging in water (upper thigh to waist deep)
- Recreational ice skating/roller skating
Jogging Reference sources, organizations and publications
- American Running and Fitness Association (AR&FA): 9310
Old Georgetown Rd., Bethesda, MD 20814, (301) 897-0197
- Galloway's Book on Running, Jeff Galloway, Shelter Publications
- The Running Shoe Book, Peter Cavanagh, Ph.D.,
Anderson World, Inc.
- Running Times Magazine: (703) 4912044, Subscribe: (800)
8725402
- Runner's World Magazine: (215) 9675171
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Mode
Cardiorespiratory: Aerobic
Fitness Benefits
- Cardiorespiratory 5
- Flexibility 1
- Muscular Strength 1
- Muscular Endurance 5
- Body Fat Recution 5
Fitness Requirements
- Cardiorespiratory 2
- Flexibility 1
- Muscular Strength 1
- Muscular Endurance 3
- Coordination/Skill 1
Muscle groups used
Primary muscles: quadriceps, hamstrings and calves
Assistance muscles: hip flexors, lower back (erector
spinae), abdominals, obliques, shoulders and upper back (the latter
two groups are used as stabilizers while jogging)
Energy expenditure
Approximately 0.061 Calories per minute per pound of body weight
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