Jogging with a friend
The Basics
Jogging is one of the easiest ways to get started on the road to improved fitness and jogging with a friend is a great idea for extra safety and enjoyment. It’s relatively cheap, however investing a good fitting pair of running shoes is recommended.
Regular jogging may maintain or increase bone density, helping to offset osteoporosis, which is the weakening of the bones, as you get older.
Common Myths & Misconceptions
- “Jogging is bad for you – didn’t that man who recommended jogging die of a heart attack?” As long as you are healthy and take it easy at the start most people can take up jogging. Regular jogging is far more likely to help you fight disease and live a longer and healthier life than not doing any exercise at all. There are also great psychological benefits to jogging too – jogging makes you feel good and also gives you time to think.
Tips & Tricks
- Listen to your body, don’t push yourself to your limits or jog when your body is telling you to stop or slow down.
- Try to avoid cement and other ‘hard’ surfaces. Any surface with “a bit of give” (not rock solid) will be softer on your knees and back.
- Buy a good pair of running shoes and some seamless sports socks.
- Get into a routine and make a regular date with your jogging friend(s) so that you all motivate one another and keep up the good work.
- Warm up before you start by walking at a brisk pace, swinging your arms vigorously – then gradually break into a slow jog.
- At first, aim to run/walk in this way for 10 minutes and do this every other day until you are running for the full 10 minutes. Once you have achieved this then gradually increase the running time until you can manage 30 minutes three times a week – build up gradually and don’t be tempted to take things too quickly, even if you are feeling good or your friend seems to be improving faster than you.
- Warm down at the end of each session by slowing down gradually and finishing with a brisk walk until you have recovered.
- Take a drink of your choice with you in sports bottle – cool drinks are tasty and refreshing. Water (flavoured with a little lemon or lime juice), dilute squash or fruit juice or an isotonic sports drink would all be good choices. Ring the changes and see which one suits you best.
- Keep a training diary and log your progress so that you can see how you are improving over time. You could also log other things like who you ran with, where you ran, what the weather was like and what you wore.
- Wear bright reflective clothing at night so you are easily seen - find a running club near you.