How to Get Back Into Jogging After a Long Break
Jogging regularly is great for your health; it strengthens the heart and lungs and can help to keep your weight under control. It’s also very exhilarating to jog and many find it more exciting than just walking. If you’ve been away from jogging for some time, you don’t want to just start running again. Your muscles need to be developed and your heart and lungs strengthened so they can withstand that sudden demand. Without proper warm-ups and stretching and preparation, you can pull muscles and tear tendons and cause damage in your legs and even your back.
To get back into jogging after a long break, be sure you first stretch properly. You may want to do a few days of light stretching and then a few days of deeper stretching before you start to jog, so your muscles are loose and limber and ready for a run. Stretching is vitally important before any run, but even more so if you haven’t been running for some time.
Getting your muscles warmed up also means taking it light the first few days after you’ve been away from jogging. Go for a long walk so you can evaluate your own strength. Add some incline or rough terrain to your walk so you can tell if your muscles are strong or if they need some additional training. If you feel your muscles are burning and that you’re straining to breathe, you may want to take a week of fast walking to get you back into shape before you start to actually jog. Mix up your routine; walk for ten minutes then jog for two, then walk for ten and jog for two and repeat this cycle. This will help you to get your body ready for outright jogging.
Once you’re ready to start jogging completely, don’t get too far from home your first few times out. You may get out of breath and feel worn out much sooner than previously, so you don’t want to get away from home if you’ll need to walk back. You may even want to bring your phone and call someone to come and get you if you get worn out.
If you haven’t jogged in some time, you may also want to check your shoes for wear and tear and invest in a new pair to protect your feet. Your shoes absorb all the shock and protect your joints, and without good shoes you’ll feel pain in your ankles, knees, and even your back. The right shoes will give you more shock absorption and more protection.
Take it slow when you first start jogging again, but do push yourself so you get results. This will mean burning calories and strengthening your heart and lungs, and loving your jogs all over again.