Jogging all year round in any weather!

You can run everywhere, but almost everyone prefers forest or a park. If they are not nearby, the route is laid along the boulevard, stadium, courtyard, side of the highway (on the left side towards traffic), in extreme cases, along the streets, only on sidewalks. You can practice the walking-jogging method and continuous jogging at circular or shuttle route. It should be marked into segments of 8×50, 4×100, 4×200, 4×300, 4×400, 4×500, 4×1000 and 4×1500 m. You can measure the route using a pedometer or simply in large steps. To more accurately determine the optimal speed, duration of exercise and heart rate, you need to use a stopwatch.

1. Runner's shoes and clothing.
2. Is it worth jogging in winter?
3. Is jogging good for small children?
4. Is jogging harmful?

Runner's shoes and clothing.

Track surface, especially for beginners, women and children, should not be overly hard. Because otherwise it should be increased shock-absorbing qualities of shoes, especially the heel part. It is best to run in sneakers, but you can also wear sneakers (semi-sneakers), the sole of which is thickened with an insole made of foam rubber covered with thin felt, or made of other materials (felt, wool, leather, microporous rubber). Insoles, like socks, should always be clean. Wear thin wool socks in warm weather and thick wool socks in cold weather. In winter, glue a felt insole to the soles. It is better to run barefoot on soft grass and sand.

Runner's clothes in the warm season - a T-shirt and shorts or a regular cotton training suit. In cool weather, wear underwear that perfectly absorbs sweat, a sweater, jacket or woolen suit: under trousers - leggings or long johns. To protect yourself from wind, rain or snow, you can wear a windbreaker with a hood over your sweater. Don't forget your hat and gloves.

In our latitudes in winter you can do physical exercise at an air temperature of at least 15-20°. However, many joggers, especially in Siberia and the Urals, do not stop training (although they reduce their duration) even at lower temperatures, especially in calm weather.

Runner's Winter Clothes - this is a light but warm (quilted, fur) sleeveless vest over a suit and trousers that wrap underneath. Women who go jogging in winter should additionally insulate their pelvic area.

Methodology winter running has no significant features. But the warm-up is done indoors. A “warmed up” runner is not at risk of catching a cold. If the temperature drops sharply, you should first run slower than usual and breathe shallowly. A tricky trick is useful for beginners: the “two-run rule.” Go out for a 5-10 minute walk, return indoors, warm up, and return outside for a jog. Warm-up in this case is carried out between two exits to the air (remove outer clothing in the room).

Regular jogging in autumn and winter develops resistance to low temperatures.

Walking and light exercises are beneficial at the end of your workout breathing exercises, and at home after classes - wiping with warm water or a warm shower, followed by a change of linen. Wash your feet with soap every day before going to bed, make sure there are no abrasions or calluses, and wear warm socks every time.

The appearance of pain in the leg muscles requires reducing the load. Take a 15-20-minute hot foot bath and do self-massage.

Is jogging good for small children?

Along with recommendations for adults, running programs are provided in the literature. for children and schoolchildren. Experts from Germany strongly recommend performing their program by training every day (at least every other day).

Children need to be conditioned to run for a significant amount of time. In this case, they will move slowly, which is required for proper regulation of the overall load.

Children's heart rate should be calculated regularly, 1-2 times every 7 days, immediately after running. If it is 25-28 beats/10 s, the speed and duration were chosen correctly. At a higher heart rate, you need to run slower or for less time; at a lower heart rate, on the contrary, increase the load. A repeat count is carried out three minutes after running. At 18-20 beats/s, the duration and speed correspond to the capabilities of the child’s body. If parents think that the load is very high (in appearance, result), they should check the pulse again - a minute after running. A heart rate equal to 26 or less beats per 10 s indicates a normal load.

Children 7-10 years old, after 1-2 months of training, overcome 4-5 km without much difficulty, and 12-13 year olds - 6-8. At this age, girls are leaders. Only after the age of 13 do boys begin to surpass them in “running endurance.” This circumstance should be taken into account, since pride forces them to compete with their peers and leads to systematic overload.

You should train 4~6 times a week with an average total duration of training up to 1 hour (running, walking, general developmental gymnastics, fitness).

So, having answered the question: is jogging useful, another logical question arises: does it have any contraindications? Maybe sometimes there are times when it’s better to give up jogging?

Is jogging harmful?

So, can this sport actually be harmful? If you are full of strength and feel great and are not sick at the moment, then running, like almost any sport, is undoubtedly useful for you. And if you have a cold, feel unwell, or, God forbid, get sick, or feel that you are about to get sick, of course, it is better to give up jogging. Because at such moments, active sports will definitely not do you any good. And perhaps it will also be harmful!

1. after mild food poisoning - after 2 weeks (from the moment the doctor discharges you to school);
2. after the flu, colds - after 2-3 weeks (it all depends on the course of the disease, temperature);
3. after a sore throat - after 3-5 weeks.

After recovery, but before starting training, children should do gymnastics or fitness exercises daily, gradually increasing the load. For the first 2-3 weeks after being allowed to start running, children cover a shorter distance at a slower pace than usual, and then quickly get into the normal training rhythm.

You need to do physical exercise consciously. To do this, it is necessary, first of all, to become familiar with the methods of developing basic physical qualities - endurance, strength, agility.