Jogging or running is a popular form of physical activity. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you. Some runners choose to participate in fun runs, athletics races or marathons. If you are interested in competing with other runners, contact your local running club. See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven’t exercised in a long time. Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Print a copy of the pre-exercise screening tool and discuss it with your doctor or exercise professional. Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of 8 to 12 weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging. Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.
Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity. Allow at least 2 complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week. Plan your route. If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury.
Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses. Avoid the ‘peak hour’ periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the early morning or the evening. Wear clothing which wicks sweat away from the skin. Dress your upper body in layers of clothing so that you can take off layers as required.
