Jogging Fitness Training

Jogging Description

Jogging is an excellent method of increasing aerobic and cardiovascular fitness. It is more demanding physically than most types of walking. It can be done alone or in groups, outdoors or on an indoor track or treadmill. It is important to warm-up and stretch before jogging to prevent injuries.

Jogging Warnings

  • Chronic knee, ankle, pelvis/hip and lower back problems may be aggravated by jogging, especially on hard or uneven surfaces.
  • Asthmatics and bronchial/pulmonary disorder sufferers should seek medical advice before beginning jogging or any exercise program.
  • If jogging outdoors, beware of traffic hazards.

Jogging Risks

  • Ankle or toe sprains
  • Muscle pulls/injuries of quadriceps, hamstrings or calves
  • Knee problems such as tendinitis, chondromalacia, synovitis (swelling), tightening of iliotibial band (above side of knee)
  • Shin splints from hard running surface or incorrect technique
  • Stress fractures of metatarsals (toes), tibia (leg) or pelvic and hip bones
  • Environmental hazards: uneven or treacherous landscape, poor weather, overexposure to the sun, heat stroke

Jogging Sport-specific applications

  • Marathon running
  • Medium-distance racing
  • Triathlon/duathlon

Jogging Equipment required

  • Running shoes: should fit properly and provide support, comfort and traction
  • Clothing: wear bright or reflective clothing so motorists and cyclists can spot you more easily; should be light-weight; utilize layers for cold-weather jogging

Jogging Applicable substitutions

  • Fast-paced walking on treadmill
  • Long-distance or marathon running at a comparable pace
  • Running/jogging in place
  • Jogging in water (upper thigh to waist deep)
  • Recreational ice skating/roller skating

Jogging Reference sources, organizations and publications

  • American Running and Fitness Association (AR&FA): 9310 Old Georgetown Rd., Bethesda, MD 20814, (301) 897-0197
  • Galloway's Book on Running, Jeff Galloway, Shelter Publications
  • The Running Shoe Book, Peter Cavanagh, Ph.D., Anderson World, Inc.
  • Running Times Magazine: (703) 491­2044, Subscribe: (800) 872­5402
  • Runner's World Magazine: (215) 967­5171


Cardiorespiratory: Aerobic

Fitness Benefits

  • Cardiorespiratory 5
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 5
  • Body Fat Recution 5

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 3
  • Coordination/Skill 1

Muscle groups used

Primary muscles: quadriceps, hamstrings and calves Assistance muscles: hip flexors, lower back (erector spinae), abdominals, obliques, shoulders and upper back (the latter two groups are used as stabilizers while jogging)

Energy expenditure

Approximately 0.061 Calories per minute per pound of body weight

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