I don’t think many of us are aware of the dangers of jogging or running. That statement in itself sounds a little arb. I see more and more people getting it into their heads that jogging is how one goes about getting fitter, healthier and losing weight. And the more they do it, the better they are for it. Long term results are quite the opposite. Many runners and joggers experience foot, ankle, knee, and leg injuries. This form of ‘exercise’ will also cause a loss in calcium. Especially when performed daily or for long periods.
Now, if I went into detail about all the negative impacts running or jogging has this post could become quite long and tiresome, or it may even scare you from ever trying to improve your health and fitness. There are many articles out there explaining in very fine detail why this type of exercise should not be practised regularly and for long periods, and I highly recommend you do some reading on the subject…
- If Running Marathons Is So Healthy Why Do People Die Running Them?
- Long-Term Jogging Adverse Effects
…but the point to this post is to try change some of your outlooks on some ‘old fashioned’ techniques of staying lean and fit. To summarise… avoid long and repetitive type cardiovascular exercises (unless you have no other choice).
Better results are achieved and less risk of injuries attained with shorter and more intense style cardio. One style you may have heard about is called H.I.I.T (High Intense Interval Training). If your goal is to get lean and stay firm then it’s time to trade in the old school mentality of ‘jogging for as long as I can to lose the most weight possible’. I was convinced that jogging further and further was the best method, but with age I developed knee and ankle injuries. Since I have been using the sprinting method I have avoided the joint pains, and my goal progress showed even greater results.
High Intensity Interval Training (H.I.I.T)
Here’s a working example of H.I.I.T. The idea is to give your body a run for it’s money, pardon the pun. There are a few variations of this style but to begin with it’s easier to keep it simple. Pick a nice piece of straight road, or perhaps you’d like to use the treadmill, either way you begin the same way. Start by walking for a bit, giving your legs a good stretch and warming the muscles up. Shake them up and get the blood flowing. This doesn’t need to take too long. Also mentally prepare yourself for running like your life depended on it, hehe. It helps having your mind in the right place. After you’ve warmed up to the idea, begin doing just that, sprinting up the road like you stole something (I read that somewhere and thought it quite fitting). Sprint till you can’t keep up the pace, and then slow down to a slow walking pace, letting your breathing and heart rate come down. Keep walking till you feel ready to run with the same intensity and then hit it again until you feel your limit. Repeat this technique for ten minutes to start with.
That pretty much sums it up! It’s tough at first and that’s why keeping it simple will help you get into it more effectively. Once you start building up the strength to do that for ten minutes, two to three times a week, you can then start challenging yourself by timing your intervals and your intense sprints to monitor your progress. I wouldn’t recommend doing more than 20 minutes at a time, but I can guarantee you you will get results much quicker with far less risk of joint aches and long term injuries. This will get you more results than jogging for an hour ever day.
- To add intensity, find a road with an incline, or increase the incline on your treadmill.
- Keep your interval period shorter than the intense bursts as you get fitter.
- Don’t drink too much water during this exercise to prevent cramping.
- Change your mind set from trying to run further for longer, to, running the same distance in quicker time.