Before starting running, it is necessary to warm up properly, gently move the limbs to relax the muscles of the whole body, and adapt the heartbeat and breathing to the needs of the exercise. The warm-up exercise generally lasts 2 to 3 minutes.
When running, the footsteps should be light and brisk, and the arms should swing naturally. Inhale through the nose and exhale through the mouth. Breathing should be deep, long, and rhythmic. Inhale once every two or three steps, and exhale once every two or three steps.
The speed of jogging should be 120 to 130 meters per minute, which should not feel difficult or short of breath, and it should be possible to talk with others while jogging. For beginners, you can jog slowly for 5 to 10 minutes and gradually increase it to 15 to 20 minutes as you adapt. It is best to exercise once a day, and if it is difficult, exercise at least 3 times a week, gradually increasing each time to 30 to 40 minutes.
After finishing the run, it is not advisable to stop immediately, but to walk slowly or march in place, do some relaxation activities to gradually restore the various organs of the body from the exercise state to the calm state. It is best to do jogging in the early morning every day, and do it according to your own ability.
For people with poor physical fitness or lack of exercise in the past, they can start with walking, running, and combining them, and gradually switch to jogging the entire distance after adapting. The distance of the run should start from short to long, and the speed should start from slow to fast, based on feeling comfortable throughout the body. In case of snow, strong wind, or other reasons that prevent outdoor exercise, you can do jogging exercises in place indoors.
