Pub 129 Safety Talks - APWU

Safetv Talks 14-3JoggingThe arrival of spring and its warm weather brings with it an explosion ofhuffing and puffing joggers who have been soaking up the good life allwinter.A short-sighted concern for physical fitness may result in overdoing it.By heeding the following advice, you can enjoy the benefits of jogging.How to startThe neat thing about jogging is that it’s free. You provide the willpowerand go-power.Jogging is a bit more than a walk. Depending upon your fitness, it cantake from seven to 15 minutes a mile. Your body will tell you how longto run and how often, Jog at a comfortable pace, and stop before fatiguesets in. The pace should be no faster than that at which you carry on aconversation. If you find you’re out of breath and can’t talk, stop andwalk. Until jogging can be done continually and in comfort, alternatejogging and walking.You should be concerned with the time spent jogging, not the distance ‘covered or minutes per mile. The goal should be whatever you arecomfortable with four times a week, This is a goal within the reach ofnearly everyone, and the experts say it’s enough to make you fit andkeep you that way.Before beginning a jogging program, tell your doctor what you intend todo. Have a medical examination which includes heart and lungs, as wellas a stress test, such as running on a treadmill while being given anelectrocardiogram to determine fitness level. This is particularlyimportant if you’re over 35.During jogging, the muscles used don’t get a full contraction orextension. The leg is never fully straightened or fully bent. Jogging tendsto strengthen the muscles along the back of your body, such as the calfand hamstring. Almost every low-back pain sufferer has weak stomachmuscles, which can lead to pain and injury in the feet, knees, and lowerback. It is, therefore, important to establish a program which provides forstretching and strengthening the six main muscle groups: back, shoulders,chest, arms, legs, and stomach. The muscles along the back of the body,such as the calf and hamstring, need stretching. The muscles along thefront of the body, such as the quadriceps and abdomen, tend to remainloose and underdeveloped. They need strengthening.Each jog should be preceded and followed by a series of exercises toaccomplish the above. Stretching should be a long, slow, gentle processthat allows the muscle to extend without pain or injury. A “good” stretchshould last a minimum of 30 to 60 seconds.Pub. 129, October 1990