Need some tips!
Posted Thu Feb 16, 2012 06:25 PM
Posted Fri Feb 17, 2012 09:30 PM
As long as you want, can do so without hurting yourself, and have time for. A decent starting target for a steady jog is 30 minutes, but jogging for a couple of hours isn't a bad thing.
When you should jog.
When you have time, however you'll find beneficial effects of insulin release and glycogen uptake if you finish a jog 10-15 minutes before eating, or if you start jogging within 30 minutes of eating (roughly) however jog when you have time and at a time of day you enjoy.
Distance equivalents to time.
This depends on how fast you jog, Jog at 7 Km/h and 1 hour is 7 km equivalent, jog at 14 km/h and 1 hour is 14km equivalent. There is no real equivalent it all depends on how fast you're moving, if you're not particularly fit you wont be moving very quickly to start with, but if you have a modicum of base fitness you'll be moving fast.
What days do you have spare time?
How many times a week.
As long as you're not pushing yourself to the point where your legs are hurting 24 hours after jogging wont do enough muscular damage to really need to limit it, allot of people jog every day. Personally I like the pattern of jogging most days with the occasional rest day every 5-7 days.
You should aim to be jogging around the point where you're not labouring to breath, but where you can't comfortably hold a conversation or whistle a tune, this means you're jogging just around your first lactate threshold and will be able to keep going for a while but will also gain a training impetus.
As for motivation that depends, some people put a photograph or a postit note on their mirror in the bathroom to show themselves what they want from jogging. Other people find a jogging club, road running club, or jogging partner, as it's harder to break an appointment to jog with a partner than it is to break an appointment for a solo jog.
The best advice I can give you is make jogging part of your daily routine, bind it into your day and enjoy it, that'll keep you doing it and keep you happy.
(( you could also take a martial arts class that'd help you get fit too.))
Posted Tue Feb 21, 2012 07:50 AM
Posted Tue Feb 21, 2012 03:21 PM
Posted Fri Feb 24, 2012 07:01 AM