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Jogging bridges the gap between walking and running and is a cardiovascular exercise that will help improve heart and lung function. Jogging was popularized in the late 1960s and became something of a fitness craze that saw many people take it up for fitness. Although jogging can be good four your health, it is not without risks, many of which increase with advancing age. If you are 45 and new to jogging, you should take care to exercise sensibly and minimize your risk of illness or injury.
Get a Checkup
If you have been sedentary for more than 12 months, are overweight or have any history of medical complaints, you should visit your doctor before starting a program of jogging. Tell your doctor what you intend to do so he can assess your health accordingly. In many cases, your doctor will tell you that it is OK for you to jog but as some medical conditions may preclude you from exercise, it is better to check with a medical expert before starting your workout program.
Start Slowly and Build Up Gradually
While an enthusiastic approach to exercise is great, letting your enthusiasm get the best of you and doing too much too soon is a recipe for sore muscles, sore joints and even injury. Start off by alternating periods of jogging and walking and gradually build up to jogging for 20 minutes at a time. Increase your weekly jogging duration and the length of your individual runs by no more than 10 percent. Bigger increases may lead to injury, loss of fitness and frustration.
Wear the Right Shoes
You don't need expensive shoes for jogging, but the right shoes can make a big difference to your comfort. Your shoes should be supportive and well-cushioned to ensure your feet are cradled and protected as you jog. Lightweight running shoes are ideal for champion runners, but as a jogger, shoe weight is less of an issue so go for a heavier, more supportive and often cheaper shoe instead. Change your shoes regularly as the shock absorbing properties of a jogging shoe deteriorate over time.
Jog with Style
The way you jog will have a big impact on your jogging success. As you jog, focus on standing tall, keeping your shoulders and arms relaxed, taking small but brisk steps and landing as softly as you can. Your breathing should be rhythmical; you should feel comfortable and be able to hold a conversation as you jog. If you are so out of breath that you cannot speak, you are jogging too fast.
Listen to Your Body
The joints of 45-year-olds have usually accumulated a certain amount of wear and tear. If you feel any long-lasting joint or muscle pain as the result of jogging, you should stop, take a few days off and then slowly return to jogging once your symptoms have gone. If you feel any unusual chest pain, experience breathing difficulties or otherwise feel unwell, stop jogging and go to your doctor for a checkup. You are jogging for your health and for enjoyment ,so do not sacrifice either by jogging when your body is telling you to stop.