Below we cite some data of calorie consumption by activities during half an hour (person’s average weight is 65kg.)
badminton – 175
gymnastics- 220
jogging – 300
golf – 125


cycle racing – 330
rowing – 420
windsurfing – 250
canoe rowing – 115
water skis – 240
roller skating – 200
volleyball – 175
swimming – 175
rope jumping – 400
skittles – 135
surf-riding – 250
equestrian – 175
squash rackets – 300
cricket – 120
tennis – 220
athletics (running) – 450
fencing – 150
skiing – 300
walking – 175
table tennis – 180
field hockey- 250
sailing – 200

Jogging and walking

Among physical exercises jogging is the most powerful, universal and natural way of recovery. Jogging, by good intension and duration, has a beneficial impact on cardiovascular system, muscular system, respiratory apparatus and metabolism.

The cholesterol level in blood is decreased and the liver function is improved proportionate to jogging duration. Jogging not only protects from atherosclerosis, but helps by cancer precautions and its treatment. At that, the earlier are started running exercises the more resistant is body to cancer diseases.

The New York Academy of Sciences admitted jogging as the best way of overweight reduction. Three hours of running a week are equal to daily hunger with a body weight loss. Dr Pollock specifies, in order to grow thin, you should train at least three times a week for 30 minutes with heart rate 60-80 from highest possible, spending 300 kilocalories for one exercise. Ten or twenty-minute jogging will give you nothing except of pain and exhaustion.

Take notice that regular jogging slows down ageing process to 10-20 years. There was an interesting inscription on the rock in Ancient Greece 2500 years ago: “If you want to be strong – run; if you want to be healthy – run; if you want to be clever – run!“

How much should we run to be healthy? Cardiologists advise to run 30-40 kilometers a week. E. Milner considers, 60-80 kilometers a week – it is a maximal load. By bigger loads there is a risk of musculoskeletal traumas. Jogging once a week is even unhealthy, less than three times a week is ineffective. Therapists give some recommendations to beginners: two kilometers a day is enough. They warns that it cannot be allowed to rapid pulse more than 150 beats per minute. Young and healthy people have double pulse, elderly – higher than 50-70%. Some of them advice in order to gain maximum courage and health, it is desirable to run every day 15-20 minutes to 3-4 kilometers, trying put the leg on the ground with a whole foot on the heel.

In any case you should start train gradually. G. Gilmor writes, for untrained runner five minutes around the house is a sufficient time for a start. A. Mikulin is more cautious: at first day walk 10 fast steps, then bend arms at elbows and run 5-10 steps. Arthur Lydiard advises to stay always within yourself and never run with younger and stronger amateurs. The Academician N. Amosov has a single meaning: « If up to now you do not die with your diseases and paunch, so you can wait with recovery of good shape – only gradation».

Dr. Cooper, the famous American scientist, has proposed a control system for a number of physical activities. He called the system of exercises – aerobics («aerobic» means «with oxygen»). These exercises promote increased oxygen consumption by human body. They also give health-improving effect. The simplicity and availability of these exercises allow people of different ages use aerobic system. The carefully developed tables and tests give a chance to control independently the level of your physical preparation.

And now there are some tips before start.

• Aged up to 30. You can start trainings if you have done examination within a year and doctor did not find any contraindications.
• From 30 to 39. Do medical supervision three months prior to trainings. It includes also electrocardiogram in quiescent state.
• From 40 to 59. The same as for the previous group, but with some additions. A doctor should make ECG during exercises, at that your pulse must be the same as by aerobic exercises.
• Elder than 60 years. The same as for the previous group, besides it is important to see a doctor before starting the exercises.

Walking can be recommended almost for everybody. More intensive exercises, like jogging, are strictly forbidden for people with following diseases:

1. Heart diseases, which proposed minimum activity.
2. Recent heart attacks. You should wait for at least three months. But later your exercises should be controlled by a doctor.
3. Serious heart failure as a result of rheumatic disease. It is desirable even not to use brisk walking.
4. Certain types of congenital heart defect.
5. Heart, hypertrophied as a result of high blood pressure.
6. Serious cardiac arrhythmia
7. Certain types of diabetes accompanied by
fluctuation of blood sugar.
8. High blood pressure which is resistant to therapy.
9. Obesity. At first you should get rid of excess weight, do walking and only then set about jogging.
10. Some infectious diseases at the exacerbation stage.

Varicose veins of the lower limb – isn’t a contra-indication to trainings, because cyclical exercises relieve venous drainage and improve peripheral circulation. Shin muscle spasm pushes blood toward heart and removes venous engorgement.

Advice. Before jogging, by acute form of varicosity, bandage the shin with elastic bandage. Before going to bed, lie some minutes with a little raised legs. In the presence of some complications, for example, by trombophlebitis, jogging is categorically forbidden. Active blood extrusion from inflamed veins can lead to thrombus dissolution or to pulmonary artery thrombosis. In the presence of inflammation, like induration, morbidity, intumescence, you should consult a doctor.

Walking and jogging are also efficacious by artery atherosclerosis of lower extremities in early cases. There is a normalization of vascular tone, lowering of peripheric resistance, circulation development passing over stenotic arteries.

Jogging and gastrointestinal diseases

Easy temporary work – warming-up, fast walking, exercises in healthy groups – stimulates stomach’s function. The physical training improves immunity and has bracing effect on the body. Moreover, good loads promote normalization of inadequate nervous conditions in cerebral cortex. It is important for pathogenesis of peptic ulcer. By stomach diseases, of course not in acute condition, irrespective of its secretion, jogging is useful.

In case of hypoacidity, it is enough to drink half glass of water before jogging that strengthens stomach’s function. The duration of Sunday jogging should not exceed one hour. Longer training can lead to pressure of stomach’s secretion. For patients with normal and excess acidity it is recommended to drink a
decoction of oatmeal before jogging. It has alkaline reaction and can neutralize the acidic environment of stomach. In this case the duration of Sunday jogging (by appropriate training) can be increased up two hours.

Normal long-term jogging is a good way for the treatment of mucous colitis. Bowels vibration and magnesium salts secretion in its lumen intensifies peristalsis and acts better than other laxatives, restoring the disturbed drainage function.

Jogging can be also useful by dysfunction of bile-ducts (biliary dyskinesia), because it normalizes their tone and relieves bile outflow, especially if it is combined with abdominal breathing. During inhalation it is necessary to protrude belly as much as possible, and during exhalation – to suck in. In this time the thorax should still motionless. Previously t home you can work through the technique of abdominal breathing. At first in back-lying position, then in sitting position. While exhalation the liver is squeezed between a diaphragm (the septum between abdominal and thoracic cavity) and a spine, as a result it makes easier the bile outflow to duodenum luminal, as well as it improves liver function. When it is considered that during jogging the oxygen consumption by liver increased in 2-3 times, then combined effects of two factors is difficult to overestimate.

Jogging system in combination with abdominal breathing by liver diseases

At the first stage – variable walking: walking with acceleration by 30-40min. in four-minute interval of slow walking or rest (4-6 weeks). Then brisk walking is replaced by slow jogging in the same proportion. During jogging it is used abdominal breathing – short inhalation for 1-2 steps and long inhalation – for 3-5 steps. Preliminary dose of cholagogic herbs intensifies inspissated bile outflow. The pain disappearance begins sometimes directly during trainings.

Jogging and diabetes mellitus

By acute stage of diabetes mellitus, when insulin administration can not normalize carbohydrate metabolism and by its sudden drop concentration, jogging is counter-indicative, because it causes acute fluctuations of blood sugar. In case of light or moderate severity, constitutional walk and jogging are of appreciable benefit. The sensitivity of the body to insulin is increased – at the same concentration in the blood glucose is better assimilated by the liver.

It is also necessary to take into account the indirect therapeutic effects of cyclic exercises – enhancement of lipid exchange, the normalization of body weight and blood pressure. In that way, regular jogging trainings raise treatment efficacy of diabetes mellitus. By that it is reported the improvement of well-being, increase in work capacity and heart rate fall. On average at 25% reduces the necessity of insulin administration.

Brief high-speed and weight-lifting exercises, team sports are not recommended, because they cause sharp increase in blood sugar.

Jogging and excess weight

If mass of a body exceed 20 kilos, then start your exercises with constitutional walk. In future, in going to jogging, there are some tips for beginners which help to prevent traumas of locomotor system.

• At the beginning run only on the soft ground (on the stadium tracks or parks` alleys), avoid asphalt as far as possible;
• Alternate jogging with walking for a long time
• Lift feet from the ground at the minimum altitude in order to decrease vertical body vibration and stroke pressure by landing
• Leg’s position on the ground should done just on the whole foot from the top downwards, like on stairs, which also softens the impact force;
• the length of progressive run should be minimal – one and a half or two feet;
• you can run only in running shoes with elastic thick sole and arch support, keeping longitudinal arch
• Do regular exercises for strengthening of ankle-joint and feet muscles, which are recommended by flat-foot

The main condition for trauma prevention – is a limitation of trainings during first months to 20-30 minutes 3 times a week. Then slowly and gradually you can increase the duration of runs. Then muscles, ligaments and joints will grow stronger and be able to adapt to the exercises. Loads limitation has its reason – with growth of body weight, it is also increased the cardiac performance.

My private observations prove that if you want to lose weight you should run. So, gathering information from different forums, I would like to present such review.

With a help of jogging it is possible not only to lose weight. Regular jogging promotes the recovery of cardiovascular system, strengthening of immunity and stress reduction. It is managed to run away from your problems.

Jogging is a perfect exercise stress, which is foreseen by the nature (all our ancestors sometimes run away from dinosaur, sometimes after the mammoth).

In science there is a term “runner’s high” – a pleasant state of happiness which is known for all runners (it is concerned with a secretion of lactic acid in muscles and oxygen satiation of all cells).

But here we are going to speak only about jogging in respect of grow thin.

Just to lose weight, experts advice to alternate fast long-distance race with slow short-distance race. In such a way it would be difficult for organism to get accustomed to single-type loads and as a result it will need to burn much more calories.

It is possible to use «ragged tempo», which consists in sharp speeding (as a rule 1-2 minutes) and then lowering the rate of running practically to «jogging». During one exercise may be 2 or more accelerations.

A half marathon programme with training at the speed in combination with long-distance race is a perfect way to lose weight. By the way, jogging during more than an hour and a half makes organism to use saved fat supply by way of energy source!

Here are some answers to some naive questions

One-two trainings at weekends – it is not enough. At least 3 times a week no less then an hour.

We should focus on the fact that a person weighing 70kg would reduce the weight only of 0.9g per minute, i.e. if you want to lose 5kg in a month you should run 93 hours (three hours every day).

You should run slowly, restrain yourself right up to the walking. The unique «speedometer» is a heart rate. The pulse must be 120-130 beats per minute. For some people fast walking is quite enough.

The splitting of excess adipose tissue, as a body’s source of energy, starts approximately with 40th minute of training. It means that running training should last no less than an hour.

It depends on you technique. One thing is to run in the hill or intensive (when for an hour of interval training it burns 1000-1500 kcal), another thing when you jog, in this case for an hour it burns 150-200 kcal.

How to Warm Up for Jogging

It is necessary to warm up before running. You can do it in the following way. Runners, all in your hands!





By the way, on the YouTube this man tells about jogging there and everywhere.


Here is one more obvious video course about jogging.

And at last, the perfect spot from Nike, which visually shows the reason of running.

Jogging probably is the easiest, quickest and cheapest way for women to be in a good form. You can jog alone or with a partner, it does not need special home gyms and you needn’t waste too much time. Three or four times a week for 20-30 minutes – is enough to feel like a million dollars. You can run at any time of day, but if you prefer do gymnastics in the morning, you are waiting for some problems. It is a question of how you can start jogging clearing these obstacles.

The FIRST obstacle: how to wake up early in a working day

It’s easy! Start with a weekend or holidays! Try to plan your first jogtrot on any free weekend. Wake up not early, but as usual and immediately, having yoghurt or some fruit, go jogging. There is no need to run at the beginning, for a start you can simply walk quickly the targeted route. At the same time you must dress so, as you do it for the regular jogs. When you come back home, look how long does it all take, including the dressing and shower. Next day, awakening and morning jog will not be so horrible.

The SECOND obstacle: how make up your mind

Morning jogs have some undeniable advantages. First, in the morning it’s easier to plan your time. In the evening you can be kept at work, invited somewhere or guests might come to you. Secondly, it’s more pleasant to jog right in the morning: no cars, no people, and only fresh air. Thirdly, in the morning you are going strong and it’s easier to make up your mind for jogging. Wake up, get dressed, wash up and run. While jogging, don’t think about problems. No extra weight, no bosses, no financial problems. You are alone with the morning, nature and with your own body. Go on! Remember, first mood, then – technique!

So, the THIRD obstacle: how to learn run skilfully

The morning jog shouldn’t exceed 20-30 minutes, and you have to jog 3-4 times per week. No one demands from you absolute sprinter’s skills. There is a beautiful technique of jogging – health-improving jogging.

Jog along – it’s an excellent aerobic training.

It has a positive influence not only on cardiovascular system, but also on mental faculties.

Jogging strengthens leg’s muscular system, burns extra fat and averts cellulitis.

Jogging raises the general body energy and helps to cope with depression.
(See more effects of jogging)

Start your training with a warming-up – some stretching exercises. Beginners should divide training into two stages – temporal and distance.

At first stage you run slowly, alternate minute of leisurely jogging with a minute of walking. In this way try to move about 15 minutes. On the second and third week raise your norm up to 20 minutes, and on the forth week – up to 30. By this time you will not have breathlessness, you get used to go out in any weather and learn to get pleasure from jogging.

Then comes the second distance stage. At first time you can run 2 km. At second – 3, at the third – you should run daily norm 4 km, at fourth day – again 2 km. Do not forget about the day of rest. Run as you can – easy, relaxed, unconstrained. Start with such a pace when you can easily keep up the conversation. Downhill run slower than uphill. During the jogging, hold yourself upright, don’t bend in the lumbar spine and don’t throw back your head. Easily wave your hands in time with racing.

Mind your breathing, so that exhaust air can completely release lungs. The beginners are often strained and breathe lightly. At the end of your jogging make a small acceleration, at 20-50 meters. After that, walk one minute at a fast pace, gradually reducing it, and do simple breathing exercises. Even if you feel yourself perfectly, gradually add the loading: your body will tell you when and how much you should go and run.

The FORTH obstacle: where can you find an ideal place for jogging

People go jogging everywhere: in halls, up the stairs, in stadiums, in parks. If you are determined to jog, it’s very important to select the route beforehand. At the weekend, going for a walk, you can examine streets around your house, which may be convenient for jogging. The best choice is little parks or squares – in a word, places with less cars and more nature.

The FIFTH obstacle: who can be a partner

If you are not a fan of solitude, a good company may be an important key to sport venture. It’s simpler for those who have a dog, that must be walked anyway, and at the same time you can build up your health. But if you do not have any dog, call your friends or beloved – it’s not inconceivable that it will help you be closer to each other. But if among breathers you do not meet moral support, arming with a player. Undoubtedly, favorite melodies will be the best energies

The SIXTH obstacle: what should you wear for jogging

If you want to make a morning run really pleasant, it is necessary to have comfortable clothes. Think what clothes can you wear – and if you don’t have a proper one, buy a new tracksuit, and what is more importantly – comfortable shoes. Running shoes should be well-springy, have shock-absorbers in heels and fix an ankle-joint. By purchase, pay attention to the sign “running model“. Socks can be both cotton and half synthetic, but underwear –
T-shirt – only from natural fabrics. Necessarily prepare everything from the evening. To the smallest detail! Otherwise you start jogging with a painful gathering, and your spirit should be dampened.

And finally, obstacle number SEVEN: how to keep motivation and what should you do if you don’t succeed in running

In order to save a useful habit of morning jogging, you should choose and have a clear schedule – run 2 hours per week, dividing this time in 3-4 days (i. e. 4 days – 30 minutes or 3 days – 40 minutes). You can make a sport diary and count all running kilometers. Think in a following way: «When I go to my jogging, everybody will envy me. I am beautiful. I spend half an hour for my health and beauty». And in no case so: «In spite of everyday work I grit my teeth as it told in a fashion glossy magazines and go running». Even if you can not run today (chill, downpour, or you have returned the day before past midnight), don’t worry. Make it up next day!

Walk with a rapid step one mile, every now and then passing on to jogging and run in 50 or 100 yards when you wish. While running do not slow down, but at the same time do not force yourself to keep speed immoderately. As a result of this – traumas and pains. Look around enjoying views. Learn your body afoot, feel deeply attendant feelings.

First, it will be difficult. Already after the first minute of running your cardiac beats will strongly increase and you notice deep and frequent breathing, because your body needs more oxygen in order it can meet the requirements that you have raised to it. Once your muscles begin to warm up, your skin get also warm, as blood circulation will increase, and you may feel some embarrassment in the chest because your muscles are stretched to give you an opportunity to breathe deeply and fully. The feeling may seem strange, if you have mostly slow-moving lifestyle, but it’s just a sign that your body reacts to the new circumstances, and you do not have something to worry about.


The second week

Go at a jog-trot one mile, alternating running and walking: a hundred steps running, a hundred steps at a walk. Running some of minutes, you might feel that you do not have enough oxygen – that your body needs more oxygen than it is in a position to process. You may feel that you are simply not able to run farther. If it will be really above your strength, then walk at a slow pace or even stop and wait until the forces come back to you. After you have run some minutes, your joints may begin to move badly, or hurt and legs get heavy, like leaden – so you become two more unusual feelings. They are also quite normal reactions because you are likely to deployed muscles and joints in such way which they are not accustomed. It is to be expected small creaks of joints here and there.

The third week

Go at a jog-trot one and a half miles, increasing the length of runs up to 150 steps. Keep the same 100 steps for intervals that you have overcome at a walk.

When you’re able to run from six to ten minutes without stopping and do not passing on a step, you will get the «second wind». It will be easier to run and you notice that you can overcome the distance with hardly any trouble at all. Sometimes getting this stage of «second wind» is quite long work, especially if run is a new thing for you. But in the end it will come every time when you are running.

The forth week

For a while, jog along with the speed that is convenient for you. If you find that you are not able to overcome all distances without stopping, do not worry. Anyway, now you should already be able to overcome the some inconveniences without any risk to your health. This feeling of discomfort soon passes.

The fifth week

Run a mile in less than nine minutes.

The sixth week
Overcome half a mile or even more. By this time you should already be in a good form and begin to reap the fruits of your labour. You should already familiar with your bodies and listen what it tells you. There is no need to keep your pulse. Now you can begin to move in a different way, because your stamina and endurance will strengthen. Now you can make your body work a little heartily then usual, or vice versa, to allow him to slow down in days when you do not feel good. Now you can trust your own judgments.

The fifteenth week
Play a little with the speed and distance, increasing the distance, when you want. Try to alternate long distance – perhaps, four or five miles – with a short on the next day. After six months you will be able to run easily and in equal rate from half an hour to hour, covering at that from three to nine miles.

After you have already run some weeks and you are able to run half an hour non-stop, do not put an end, you may experience such feeling that runners call «the second wind». There is the following: you continue to run until you notice that the muscles become sluggish, you breathe with difficulty and legs grow heavy. You want to stop, because all these feelings are quite strong. And suddenly you find out that everything has changed.

The body suddenly becomes easy. Running gets self-acting, and you feel that you can run and run. You experience something like euphoria, or «runner’s high». Just with this second wind many runners understand contemplative aspects of the sport. Thoughts calming and become clear, the susceptibility increases, the movements of your body are easy like never before, and comes without effort. It is a wonderful feeling, and however not each runner is able to experience it, nevertheless, it is quite common.

Listen to yourself

The best way to use the multi-program like this – is get to it flexibly, constantly adapting it to your individual needs and to your level of physical health. At the early stages you may find that the first, second and third weeks are too easy for you, so you can try a higher level. As long as your pulse not exceeds the dangerous limit, you do everything quite correctly.

The more you run, the more closely you come into contact with your own body. You’ll notice that your once flabby hips get a new form. Your bearing will improve, the skin will be cleaner, and your body becomes more efficient get rid of toxins.

They took 30 volunteers and set them a task: they had to run 30 minutes twice a week, after that did different difficult tests, which included answering the questions, the descriptions of things and analysis of words and images.

When they became the first test results, researchers divided volunteers into two groups: one continued run during 6 months, the other group only made tests.

There were not a lot of differences between these two groups. But result was obvious: runners made many fewer mistakes. Researches suppose, that running volunteers had high attention focusing, they remembered information much better.

For the present moment researches can not say exactly what is a reason. But psychologist Sanna Stroth suggested her own theory. In her opinion, physical activity, such as jogging, promotes new hippocampal cells and protects already existent.

The cause is above all.
It is practically impossible to start jogging without rhyme or reason. The stimulus and motivation are very necessary. What do think about following advantages? Jogging has a positive influence on cardiovascular system and on mental faculties, it is strengthens legs’ muscles and prevents depot fat. And you can get it only from twenty minutes of morning trainings. It is also an excellent way of relaxing and deliverance from negative emotions: in a way free psychotherapist! According to some researches, 15 minutes of jogging save from emotional stress more efficiently then 400 milligrams of tranquilizers. Impress! Running is also intensifies the entrance of endorphins to the blood, which produce the state of euphoria, or «runner’s syndrome»: the feeling of groundless happiness, the physical and mental well-being. And as a result – your mood will be sharply improved. At least, two hours after training you will be so happy like a child. For the sake of it there is no harm to jogging.

How should you run?
For light and natural jogging first of all you need a pace. If while running you can read Shakespeare’s poetry without short wind, then you chose the right pace. Secondly, do not think about how you should put the foot on earth, with toe or with heel. During jogging it is better to think just a little less. The pose is also important: for example you should not pull the head down, it leads to bending of body, and do not throw it back. It is best proudly look forward on 10-15 meters and imagine yourself as marathoner, who is two steps away from the victory.

Weight shedding
Have you ever seen thick marathoner? If so, show him to us and we will intercede for his placement in Guinness World Records. By regular jogging you are safe from adiposity, you should do it only regular and do not wait results after second training.

In the beginning it’s difficult for undisciplined person get rid of excess weight – lazy body does not dispose to it, because there are no responsible for burning fat cells – mitochondria. The verdict – it is necessary to train. The advantage is that body learns this process quite quickly. At the beginning of trainings the number of burning fats equals less than 1 gram per hour, and after 4 weeks of training – already 10. After 3 months for one hour burn already 50 grams of fat, that is corresponds to 500 kcal. And the most incredible thing: fats used so much that begin burn non-stop – not only during the trainings, but even during sleep and eat.

About shoes.
Every foot position on the earth – it is peculiar blow, which waves spread over the body and can cause injuries. In this case the worst enemy can be shoes, in the event that they poorly soften the kick.

The ideal variant – it is springy running shoes with thick sole, (with shock-absorber in heels and fixed ankle joint). Pay attention to sign «running». If you do not find such shoes you can use gym-shoes or gumshoes with thick soft sole. Do not run in usual trainers that are too big for you, which allow put there insoles.

It hurts me.
For many people the first running turned out the last, because of sensations of pain in muscles and in articulations of feet. Do not be afraid – it’s inevitable result of muscular system adaptation to loadings. It is practically impossible to avoid pains but you can easily decrease it or shorten the adaptation period. The main thing – run rightly!

Simple jogging rules.

• Jogging in the morning should not exceed more than 20-30 minutes.
• You should train minimum two times per week.
• Do not eat less than an hour before running.
• Before trainings warm up your body: do stretching exercises.
• It is obligatory to calm down after trainings –
  walk calmly about five minutes

.

Mr. Doman writes that in the Philadelphia Institute children start jogging since one and a half years. To four years most of the students can run about 5 kilometers nonstop. Mr. Doman also gives an example how to start with 100 meters, within a year or two, get to 5 kilometers per day. Such a scheme can draw each parent, who has finished secondary school. The worst is, in the most favorable conditions or in the most beautiful park as well as in the softest weather, your child will not run WITHOUT YOU.

There is one more Mr. Doman’s common truth – «Prevent child from jogging – means break his brain’s development and formation». How many percent of parents encourage kid’s running? Walking is more boring than running: the cubs of different animals are running, instead of walking.

How many parents agree with their children to run, when they ask for it?
So we have found out the main problem. It should be solved in the following way. Say this phrase: «Every sportsman, especially my child, must run perfectly, and I am ready to help him!». Until you do not start run regularly with the child, the thing will not set afoot. Don’t take it as a torture. If your body becomes utterly lazy and you are out of training, it’s a great success that you have an opportunity to run every day. Don’t worry, all passers-by will look at a baby, who is running with you, and nobody will pay attention to your technique or to your tracksuit’s brand-name.

We will not teach the reader how to run. We can only give an advice: never run with small children just from the house. Drive two or three bus-stops and return back running. It is difficult for kid to run «to nowhere», but he can completely understand the task of homeward road. For running try to use already known for child roads, in order nothing will distract him. In this case the road does not seem long.

At what age child can become a full-fledged partner in running? In the second half of the third year of life, but may be earlier. The purchase of nice soft running shoes may have an influence on love for jogging, especially when elder brother usually wears running shoes for training. The best ground for jogging is sand and snow.

At this age child can run 1,5-2 km of easy jogging. Don’t try to set up a record, but have some numbers in your thoughts: trained child, a little elder than 2,5 years can run 50 meters for 20 seconds, 100 meters – for 45 seconds. It is a good average result.

And the most important thing. Usually the duty for jogging falls on father’s shoulders. It is
unjust! Get mothers to take part in it. If they want to have champion kids, they also should take the rap.

How to teach three-year-old child to run?

(according to materials of the Institutes for the Achievement of Human Potential in Philadelphia).
Running skills promote brain development (Effects of jogging), because cerebral cortex is responsible for jogging, which in its turn stimulates cortex’s development. Regular running excites breathing and fill child with energy. There is no need to wrap the kid before jogging. Think about comfortable shoes.

It is better to start running on power-tamped earth or on the cut lawn. Never force your child to run and during running don’t hold him by the hand. For a start, run one step further before the child and set the right pace. At the beginning small children are gung-ho and run too fast, so they can not keep your pace. Jog regularly on the same route. Sooner or later your child will study the fixed route and will not stop and digress any more.

Always try to run in the open air, snow is not an obstacle for trainings. Before jogging, always let your child know how far are you going to run today. Show the initiative, so that running will give pleasure to your child. For example Adriana, tree-years-old girl, likes dancing or listening to the pocket tape recorder during jogging. The main Doman’s idea is a course.

Schemes may be different, but in general they are intended for several months, while you involve your child in this sport. Mr. Doman proposes start with a two-years-old child with 10-15 seconds, but they should be more then one. Gradually increase the run distance, so that your kid can run one hundred meters. After that you draw up a scheme:

1st week – 20 runs by 100 meters,
3rd week – 15 runs, 120 meters,
6th week – 12 runs by 150 meters,
9th week – 10 runs by 180 meters,
12th week – 8 runs by 230 meters,
15th week – 6 runs by 300 meters,
18th week – 4 runs by 380 meters,
21st week – 3 runs by 600 meters,
24th week – 2 runs by 900 meters.

At the Institute they start to develop race program when children are (!) 18 months. The best of all would be jogging every day, at the least 4 times per week. Every day little by little you increase running distance thereby lead it to 5 kilometers. Mr. Doman recommends increase distance up to 250 meters per month. A lot of children from the Glenn Doman Institute run for 5 kilometers at the age of four, and it takes them nearly 40 minutes. In addition to these five kilometers, Mr. Doman advises add some accelerations, bring them up to 10 accelerations at a In addition to these five kilometers, Mr. Doman advises add some accelerations bringing them up to 10 accelerations at a 5 meter distance. Cross running defines functioning of the developed cerebral cortex. If it happens at the age of 2-3, your child is far behind average statistical results. (Mean value is 6 years old).


Teaching Kids to RUN

Jogging rules

1. For forming a habit at the beginning of the trainings make yourself jogging every day in a fixed time in any weather. Order yourself and run!

2. Your jogging must be relaxed. Run as slow as possible, keeping your strength and shorten a stride. You will want to run more quickly, but try to restrain yourself. Your task is to warm up, running longer but not faster.

3. Avoid extremes. Listen to your body, do not exhaust it excessive, stretching muscles and jogging with a harmful for the heart pace. Remember that in first months you have to do physical exercises with a help of will-power. Try to dress yourself warmer, in that case you will sweat more quickly and more effective. The process of your cleansing and healing will depend on the intensity of sweating.

4. Relax after jogging. You should rest lying, putting feet above the level of the heart. It is an excellent heart attack prevention. During running, when circulation of the blood is maximum and blood vessels are dilated, the heart experiences huge loads. And it should pump over 70% of blood that is below of it.
If you will lie with raised legs then heart can get rid of excess load. It will recreate itself and you avoid troubles.

5. With time do not restrain yourself, concentrate only on more efforts and distances. Gradually increase the load. First do trainings in the morning and in the evening for 10 minutes, running short distances, and then bring time and load into the compliance.

6. You do not observe how tens of kilometers will be within your power. The marathon race will not be unattainable any more. But even in that time when you feel that you can run hundred kilometers marathon, remember, that your aim is a health-improving run, as well as relaxed and pleasant. Do not try to gain speed. You can even simply walk some distance, and lie making physical exercises. If you feel seedy, then stop jogging.

7. If you want to have a snack during running, then take with you some vegetables, fruits or juices. It is categorically forbidden during jogging eat products containing proteins and carbohydrates!

If one person says that housekeeping does not give him opportunity to make running, it is more likely an excuse. Where there is a will there is a way! Especially because it is not difficult to find half an hour in the evening to cleanse your bowels, steam some medicinal herbs in thermos and go jogging at least not far from the house.

Is there a difference in the load between jogging in the open air and indoors on a treadmill?
Surely. But amount of this difference depends first of all on prescribed pace. The faster you run, the higher is it. Thus, according to American researchers, at a speed of 10-14 km / h outdoors, you’ll expend energy about 3-5% more than on the treadmill, and at a speed of 16 km / h – already at 10%. The fact is that modern professional treadmills make trainings easier – they help move legs back. Moreover by trainings indoors you will not have to overcome wind resistance, and as a result you will burn less calories.

Very effective is a combination of running with various mental representations, meditative run or its other varieties. Here are some of them.

“Energy bleeding” during jogging. For that you should imagine that by breath you absorb from the air through some part of your body (crown, nose, palm, foot and so on) healing energy. By exhalation, mentally send energy to the ill or weak part.

By regular trainings you can come to such condition, when you can feel physically how energy enters your body and then directs rush to the chosen place. At this part you will feel warmth and fluctuating blood.

“Metabolites extraction”. If some of your organs is not in order, for example liver, then during jogging, by breath, imagine that you suck out from sick organ all toxins and pathogenic energy in the form of blackness (black smoke), and by exhalation, throw them out of organism along with an air.
When you feel that your part (liver) is enough clean, then act vice versa. During breath imagine that you fill with white or yellowish (sunlight) energy, and by exhalation you thicken it and send to the sick body (liver).

At the end of running, you can jog around 2-2,5 kilometers with deliberate speed, imagine yourself like arrow from the bow. It is very useful for intensive set of endorphins and for positive mood. After any quick jogging it is necessary run more 1-1,5 kilometers at a slow pace. Doing so, relax your body, let your hands dangling, such as ropes.

Many people in the beginning of jogging are very diffident. You can fight with it, if during running you will look after your spine. It should be straight like a stick. And everything else is “put” on it, freely dangling. You can look after weakening of fingers, then – after hands, then – after forearms. In such a way you will relax your hands. Then turn to face’s muscles and after that relax buttocks and legs from thigh to the shank.

The huge importance during jogging has a look. If you will see slightly above the horizon, then you become such feeling as you soar in an air. If you will see straight before yourself, to the ground – it would be difficult to run. Look besides you, either lowers your body’s energy, or lifts it up – that’s a source of these effects. If you will stare straight before yourself, it would be an effect of «tube retraction”. Try and see for yourself.