JOGGING Ta Mga iStoryans

[Oakboy]

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jog ko ganina gikan ko amoa balay paduong IT Park naabakaha istoryan atong pagka dagana nako

[Ahlgonz]

Mga pangutana mahitungod sa saktong pag-jogging:
1. Unsay teknik aron motaas imong hangin? Mag-abot na akong ginhawa sa 1 km. na jogging lang.
2. Kun musakit ang tuhod inig human ug jogging, is it normal? I usually play basketball (1-2 x/week) & jogging once/week but musakit akong tuhod pagkahuman.
3. Unsay ubang tips arong effective ang pag-jogging?

[wwjd]

slow jog. breath thru nose exhale sa mouth...later on inhale exhale sa nose

[Ahlgonz]

slow jog. breath thru nose exhale sa mouth...later on inhale exhale sa nose

tnx wwjd......anymore

[abuot]

regarding sa imong tuhod, try to absorb the shock through the balls of your feet first before putting the weight on the soles of your feet..if not properly cushioned ang impact sa imong weight into the ground, madamage imong knee joint in the long run..ayaw ibusdak dayon sa imong lapa2x..ipa-agi usa nga mura ka nagkinto..

mao na akong nabasahan..

[Oakboy]

mao gyudna ang advice ni abuot..sakto gyud so far since 2002 naga dagan nako bisan ni undang ko og karon rako ni balik wala man gihapon ko masakit og tuhod..usa sa e consider ang imong weight ang type of shoes kon effective paba ang cushioned, the landing of your foot, og ang type sa ground nga imong gi daganan, if you experience mga ingon sakit2x vary your cardio vascular exercise puede ka mag swimming..at the same time ma theraphy imong tiil..bahin sa hangin para maka abot ka og layo nga distance dagan sa imo rang kaugalingon nga speed nga dili maghangak..speaking two words easily while running mao ni technique para ma determine ang personal speed...search lang bro kang halhigdon nga site daghan impormasyon didto..og kun gusto ka kanang speed ni bungo, master reneng ylaya kanang naa sa abellana nga tiguwang buntag hapon mag jog mora nag kalabera kana pakuyog ana niya maayo manang tawo hatagi lang gmay para malipay kay payts kaayo na iyang dinaganan for beginners mosukol pudna og dagan tagakay og suwang..

[kat2x]

para dli mo sakit tuhod. gamit pau de arco

[seeteemahsuu]

Mga pangutana mahitungod sa saktong pag-jogging:
1. Unsay teknik aron motaas imong hangin? Mag-abot na akong ginhawa sa 1 km. na jogging lang.
2. Kun musakit ang tuhod inig human ug jogging, is it normal? I usually play basketball (1-2 x/week) & jogging once/week but musakit akong tuhod pagkahuman.
3. Unsay ubang tips arong effective ang pag-jogging?

1. ayaw pugsa imong kaugalingon to run too far, too fast, too soon. kung hangakon na, lakaw. kung mauli-an na, jog napud. the body has a natural tendency to gradually cope with physical stress. mura ba ug lifting weights, gradual ang increase sa weights & reps.

2. wear running shoes for jogging. wear basketball shoes for playing bball. not vice-versa.

3. browse running sites on the web e.g. www.runnersworld.com etc. for serious & proven tips.

hope this helps. keep on running!

[tagatisa]

1. it takes time and constant practice to improve endurance. you need to jog regularly, increasing your sessions by 10%.

2. for newbies probably. but when u experience the same pain after every run and you've been doing it for awhile, i think it's best to consult the experts. it's also very important to choose the right shoes for you. i tell you, it makes a whole world of difference.

3. Important Running Tips For Every Runner to Know by Dr George Sheehan

-Keep a record of your morning pulse. Lie in bed for a few minutes after you awaken and then take your pulse. As your training progresses, it will gradually become slower and after three months or so plateau out. From then on, if you awaken and find a rate of 10 or more beats higher, you have not recovered from your previous day’s runs, races or stresses. Take the day or more off until the pulse returns to normal.

-Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh) and low back muscles become short, tight and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh) and the belly muscles become relatively weak. They must be strengthened. Learn the Magic Six: Three strengthening exercises, three stretching exercises.

-The fitness equation is 30 minutes at a comfortable pace four times a week. Your body should be able to tell you that “comfortable” pace. If in doubt use the “talk test”. Run at a speed at which you can carry on a conversation with a companion.

-Run economically. Do not bounce or overstride. You should lengthen your stride by pushing off, not by reaching out. Do not let your foot get ahead of your knee. This means your knee will be slightly bent at footstrike. Run from the hips down with the upper body straight up and used only for balance. Relax.

-Belly breathe. This is not easy and must be practiced and consciously done just prior to a run or a race. Take air into your belly and exhale against a slight resistance either through pursed lips or by a grunt or a groan. This uses the diaphragm correctly and prevents the “stitch.”

-Wait for your second wind. It takes six to 10 minutes and one degree in body temperature to shunt the blood to the working muscles. When that happens you will experience a light warm sweat and know what the “second wind” means. You must run quite slowly until this occurs. Then you can dial yourself to “comfortable,” put yourself on automatic pilot, and enjoy.

[yokam]

1. Unsay teknik aron motaas imong hangin? Mag-abot na akong ginhawa sa 1 km. na jogging lang.

There's no shortcut, you have to jog at short distances and gradually increase it in the long run.

2. Kun musakit ang tuhod inig human ug jogging, is it normal? I usually play basketball (1-2 x/week) & jogging once/week but musakit akong tuhod pagkahuman.

What do you mean sakit? Sakit as in real pain or sakit because kapoy? If it's the latter, it's normal, you're knees are trying to get used to it. Basketball is different from jogging, especially if you jog longer distances than you sprint in the basketball court.

3. Unsay ubang tips arong effective ang pag-jogging?

Do proper calisthenics all the time to avoid getting sore afterwards. And most of all, patience, patience, patience. Lisod lang na pagsugod but once you get the feel of it, chada na kaayo na. It's even so addicting sometimes. :mrgreen: