Requirements for Jogging

Jogging can be best described as something between a walk and a run. You can do it anywhere, at any time of year, and it serves to fulfill your cardiovascular exercise needs. You can do it with friends or alone. Adhere to some requirements to get the most out of your jogging experience, however, to ensure a positive workout experience.

  1. Specifications

    • Jogging qualifies as a vigorously intense exercise, according to the Centers for Disease Control and Prevention (CDC). It results in an elevated heart rate, rapid breath and difficulty talking while working out. The CDC recommends at least 75 minutes of intense cardiovascular exercise a week to stay in good shape and to maintain your health.

    Attire

    • As you would with any sport, you need the right equipment to jog successfully. This means wearing appropriate attire. The shoes are the most important component. According to the American College of Sports Medicine, you should invest in running shoes that are one-half to one full size larger than what you typically wear to give your toes more room. Replace shoes after having jogged between 400 and 500 miles. Clothing is also important. Wear something suitable for the weather. It should breathe and be comfortable. A T-shirt and shorts works well for warm weather, while a sweatshirt and pants work well for cold.

    Safety

    • Though jogging is generally considered to be a safe activity, you can put yourself in harm’s way by failing to take basic safety precautions. For instance, you should always wear brightly colored clothing to ensure people can see you and avoid jogging after the sun goes down, suggests the University of Southern California. You should also jog with a friend if you can, stick to areas you know, and carry a whistle. Keep your keys with you at all times, and your eyes open. Staying alert is your best bet for staying safe.

    Warning

    • Since jogging is a high-intensity activity, you should ease into it if you aren’t currently very physically active. If you have a heart condition, are obese or have other medical problems, you may need to start out by walking first. Before you add jogging or any other exercise to your workout routine, consult a physician, says the American College of Sports Medicine.