How to Start Your Jogging Routine and Take it to the Next Level

Taking on an exercise regimen can be hard to commit to, which is why most individuals to be unsuccessful in being consistent with it. Medical experts at the Mayo Clinic suggest seeing a doctor before commencing any exercise or weight loss regimen since every person is different and may need medical treatment prior to beginning activity. Most experts also state that some cardiac conditions as well as orthopedic issues may pose risks to people participating in anaerobic exercise. This includes any style of heavy lifting activities. Presuming that an individual has been cleared by their physician for exercise and weight loss, it is advised to start slowly if their daily regimen has not previously included exercise. Beginning slowly with a moderate speed stroll for 20 -60 minutes, contingent on each individual's condition, is an ideal starting point.

How to Deal with Challenges in the First Weeks

Walking not only provides a heart rate increase, but it also increments the flow of blood to each muscle and provides the beginnings of a higher metabolism. When practicing for an athletic event such as a marathon, start with an hour of vigorous walking (at a clip of about 4 to 4.5 MPH) for the beginning week with 2-minute running intervals every 5 minutes. Weight loss is also a result of this type of interval training, as recommended by personal trainers. If an individual has a considerate amount of weight loss to pull off and is experiencing aches in their feet, the issue is probably flat feet. See a foot doctor for a professional opinion and treatment before exercising again. Flat feet treatment that is received early in one's exercise regimen can halt more severe foot problems from developing later.

Moving Past the Beginner's Stage

The next 2 weeks of the plan should hone in on endurance training. Providing your muscles with the crucial oxygen they require during activity results in an increased ability to participate in activity for longer spans of time. Whether strolling or sprinting, the heart will compensate its pumping performance as it begins to meet the muscles' needs for more oxygen in the blood. For weeks 4 and 5, interval training should increase by running for 5 minutes and walking for two minutes. For beginners, keep up the activity for 30 minutes; others should continue for up to sixty minutes. If foot discomfort starts in this time of training, consult with a podiatrist about possible plantar fasciitis, a common condition among athetes. These kinds of conditions causes inflammation and tearing in the foot tendons supporting our weight. Ask the specialist about exercises for plantar fasciitis that remedy the problem. The best treatment is ongoing and consistent therapy including plantar fasciitis exercises .

Staying the Course Through Weeks 5 and 6

If you decide to get serious about it, in the final time of conditioning for a competition, or for those who are trying to get back into shape is to run for 10 minutes and slow the pace for 1 minute. By now, beginners should be able to keep this pace for a full 30-40 minutes and advanced runners preparing for their competitive event should maintain this pace for 60 minutes. Whether trying to lose weight or increase endurance, a running routine like this will raise the body's metabolism from the start. If painful feet proceed to be a problem at this point and treatment has already been sought, try running orthotics. These supports not only supply support and cushion for ultimate comfort, they can prevent injuries by relieving the effects of over-pronation.

How to Prevent Lower Body Sports Injuries With Effective Arch Support

Bodily injuries while practicing sports are issues that the majority of athletes and coaches are accustomed to. These conditions can cause physical pain to the athlete, but in many cases can set back the entire team. A disabled team member can hurt the outcome of games and can have lasting influence on the season as well. Just as one missing athlete affects a team, a hurt body part has a negative impact on the entire body. Lower-leg conditions such as sprained ankles, hyper-extended knees, and shin splints can be caused by bad form, lack of flexible muscle tone, and excessive use of the feet and lower legs. As reported by medical physicians at the Cleveland Clinic, most athletes suffer from shin splints at one point or another. Here's how to prevent and treat these painful conditions, as well as avoiding other frequent sports injuries.

Shin Splints: How They Originate

There are many symptoms caused by shin splints such as frontal pain in the shin area. This pain can be sharp and extreme, especially when putting pressure on the affected leg. There can also be swelling in the area that can produce tightness as well as produce visible inflammation and tenderness around the muscles. No matter what type of activity, from soccer to baseball any athlete can suffer from these conditions. Treatment for shin splints should be sought immediately so that proper physical therapy and anti-inflammatory drugs can be started. Shin splints treatment started by physical therapists includes rest, elevation, and icing of the injured area for 1 to 2 days. Continued physical therapy and preventative exercises include strength training moves and stretching of the Achilles tendon and the muscles in the front of the shin.

Ankle and Knee Injuries Can Make the Season Come to a Halt

Twisting injuries are also commonly seen in impact-type sports. This is caused by either a forceful injury, which cannot be prevented, or from weak muscles of the ankle, lower leg, and knee. Strengthening weak muscles can be accomplished through weight lifting or movements recommended by a sports therapist that target the lower leg. Damaged muscles lead to tendons and ligaments that cannot hold the bones and muscles together tightly so that simple movements or athletic activities can cause twisting injuries. Another preventive measure for preventing these types of injuries are to be sure the feet have proper foot arch support. This can be accomplished through sports arch support inserts that support the foot during impact. The medical professionals at the Cleveland Clinic also advise taping the arch for added foot arch support during games.

How Tearing Injuries Happen

Tearing of the connecting structures of the lower leg are also common types of sports-related injuries. This is most commonly found in the connecting structures of the knees and back of the heels. An Achilles injury is generally caused by a lack of flexibility in the heel tendon due to improper stretching exercises. This is an important step in the stretching procedure that should never be skipped. Slow stretches without force are recommended for all sports participants. Holding the stretch for a minimum of 30 seconds, resting for a few moments, then repeating the stretch is what kinesiology specialists suggest. Anterior cruciate ligaments (ACL) are found in the knee and help maintain the knee structure together. Injuries to this area can be prevented by strength training the knee , calf muscle and thigh through curls and extensions of the leg. Arch support insoles can help avert both of these styles of injuries by providing proper arch support, foot alignment, and cushioning.