™OFFICIAL JOGGING TAMBAYAN!™ JOGGING tayo!!

[rukawa11]

"OFFICIAL JOGGING TAMBAYAN"​

MGA JOGGERS DITO TAYO MAGKWENTUHAN​

Welcome na welcome kayo dito. Sa lahat ng mga ka Symbianize natin na mahilig mag JOGGING tambay po tayo dito.
Kung nagbabalak balak kayo sumali sa mga fun run, dapat nyo matutunan ang mga basics, basics start here..​

JOGGING
Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running.


DEFINITION
The definition of jogging as compared with running is not standard. One definition describes jogging as running slower than 6 miles per hour (10 km/h).

Jogging is also distinguished from running by having a wider lateral spacing of foot strikes, creating side-to-side movement that likely adds stability at slower speeds or when coordination is lacking.


BENEFITS
According to a study by Stanford University School of Medicine, jogging is effective in increasing human lifespan, and decreasing the effects of aging, with benefits for the cardiovascular system. Jogging is useful for fighting obesity and staying healthy.

FOR BEGINNERS​

Week 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2 -
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3 -
Brisk five-minute warmup walk.
Then do two repetitions of the ff:
* jog 200 yards or 90 seconds
* walk 200 yards or 90 seconds
* jog 400 yards or 3 minutes
* walk 400 yards or three minutes

Week 4 -
Brisk five-minute warmup walk, then:
* jog 1/4 mile or 3 minutes
* walk 1/8 mile or 90 seconds
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 2 1/2 minutes
* jog 1/4 mile or 3 minutes
* walk 1/8 mile or 90 seconds
* jog 1/2 mile or 5 minutes

Week 5 -
Brisk five-minute warmup walk, then:
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 3 minutes
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 3 minutes
* jog 1/2 mile or 5 minutes

2nd
Brisk five-minute warmup walk, then:
* jog 3/4 mile or 8 minutes
* walk 1/2 mile or 5 minutes
* jog 3/4 mile or 8 minutes

3rd
Brisk five-minute warmup walk, then jog two miles or 20 minutes with no walking.

Week 6 -
Brisk five-minute warmup walk, then:
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 3 minutes
* jog 3/4 mile or 8 minutes
* walk 1/4 mile or 3 minutes
* jog 1/2 mile or 5 minutes

2nd
Brisk five-minute warmup walk, then:
* jog 1 mile or 10 minutes
* walk 1/4 mile or 3 minutes
* jog 1 mile or 10 minutes

3rd
Brisk five-minute warmup walk, then jog 2-1/4 miles or 22 minutes with no walking.

Week 7 -
Brisk five-minute warmup walk, then jog 2.5 miles or 25 minutes

Week 8 -
Brisk five-minute warmup walk, then jog 2.75 miles or 28 minutes

Week 9 -
Brisk five-minute warmup walk, then jog 3 miles or 30 minutes ​

WHAT TYPE OF CLOTHING SHOULD BE WORN DURING RUNNING?

Running shorts

Shorts don't need to be complicated. The most important features are the fabric. It should be fast-wicking polyester to keep you dry. Some shorts have pockets to stash your keys or some money, and many have a drawstring to keep them from falling off when you run!

Leggings

Leggings are good for when it's chilly. They come in tights that fit snugly that are made of polyester (spandex or Lycra), or they can fit looser and softer with combinations of polypropylene and other fabrics to make them feel almost like cotton. Select whichever feels most comfortable to you. All of these fabrics will keep you dry and warm.

Shirts

Select a tank top or T-shirt depending on what feels most comfortable. Again, the fabric should be fast-wicking polyester to keep you dry.



EXTRA JOGGING TIPS!

1. Do proper streching para iwas pulikat.
2. Warm up.
3. While jogging, do proper breathing breath in = nose, breath out = mouth.
4. Most important find a spot na madaming chicks na nagjojoging din para ganado.
5. Para feel na feel mo ang cardio try mo last 250 meters or up mag sprint.
6. Do cooldown exercises at streching after jogging.


TOP 10 SONGS NA PINAPATUGTOG KO HABANG NAGJOJOGGING

1.) STRONGER - kanye west
2.) REMEMBER THE NAME - fort minor
3.) LOSE YOURSELF - eminem
4.) CAN'T STOP - red hot chilli peppers
5.) ROLLIN - limp bizkit
6.) FIGHTER - christina aguilera
7.) KYPTONITE - 3 doors down
8.) ELEVATION - U2
9.) SUGAR, WE'RE GOING DOWN - fall out boy
10.) CALIFORNICATION - red hot chilli peppers

DAGDAG KAALAMAN

•Proper Jogging.
Improving your running form can help you run faster, more efficiently, and with less stress on your body and reduced risk of injury. Follow these tips to work on perfecting your running form.

•Look Ahead
Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.

•Land Midfoot
Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

•Which Part of my Foot Should I Land On?
Keep Your Feet Pointed Straight Ahead
Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries.

•Keep Hands at Your Waist
Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Ironically, you may actually get more tired by holding your arms that way and you'll start to feel tightness and tension in your shoulders and neck.

•Relax Your Hands
As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.
More: How to Avoid Tension While Running

•Check Your Posture
Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

•Relax Your Shoulders, Too
Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

•Rotate Arms from the Shoulder
Your arms should swing back and forth from your shoulder joint, not your elbow joint.

•Don't Bounce
Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body. Take short, light steps, as if you're stepping on hot coals. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.

•Avoid side-to-side arm swinging
If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Imagine a vertical line splitting your body in half -- your hands should not cross it.

HERE'S A VIDEO TUTORIAL ON HOW TO RUN/JOG PROPERLY​

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Good Form Jogging

"GOOD FORM JOGGING"​

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Para sa mga nakabasa, ano pa hinihintay nyo, Tara Jogging na para maging healthy ang buhay.

CREDITS to SIR TAKTAK, SIR JECIE29, SIR CHRISBISHOP and SIR HELLSING PROPERTY

PWEDE PO KAYO MAG POST NG EVENTS... like FUN RUN.. ​

 

[sydmaico]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

maganda yan TS!!!!..

sa akin warm ko streching tpos walking muna..bihira ako magjogging kasi may jumping rope ako sa bahay..heheehhe...

parehas lang ang warm up ko sa jogging at jumping rope...pinaka cardio ko na un..tpos pahinga konti tuloy na ko sa bodyweight workout ko...

 

[-Sagittarion-]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

matulog ng maaga kung may plano mag jogging kinabukasan,,,, proper stretching para hindi mabigla ang katawan ,.. tapos inum ng tubig bago mag jogging

 

[rukawa11]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

@sydmaico..oo nga sir maganda nga kung gawa tayo ng thread dito parang chatchat din, dto sana tumambay mga kasymbianize natin, mas marami tumatambay mas marami matutulungan lalo na sa mga mahihilig magalaga ng katawan.

@quaoit... tama sir dapat matulog ng umaga at proper stretching, yung proper stretching sana may magbigay ng technique sa proper stretching

 

[jecie29]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

nagjojog ako 10k every 2 days! Kaso 5 pm ako nagstart magjogging tamad ako gumising sa umaga eh.. hehehe

tips:

1. Drink 1 glass of water bago tumakbo.
2. Do proper streching para iwas pulikat.
3. Warm up.
4. While jogging, do proper breathing breath in = nose, breath out = mouth.
5. Most important find a spot na madaming chicks na nagjojoging din para ganado.
6. Para feel na feel mo ang cardio try mo last 250 meters or up mag sprint.
7. Do cooldown exercises at streching after jogging.

Happy to find a thread like this, sana marami pa magkainterest magjogging!

 

[rukawa11]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

@jecie29.. 10k hehe pangarap ko din makapag jogging ng ganyan sir, last month nang magsimula ako siguro 200m lang hingal at sobrang sakit na ng binti ko nung una sa bandang baba ng tuhod hhmmm middle part parang mababali sya pag natakbo ako,nang mawala sumunod sa tuhod naman parang nagka rayuma ako ngayon naman sa bandang achilles grabe parang dko mailakad paa ko pero ngayon kahit sumasakit paa ko nakaka 1k na ako unti unti lumalayo na din natatakbo ko, kaso tlgang perwisyo yung pananakit ng muscles, yung tamang stretching ang dko matuklasan. nag stretch ako sa umaga pero ganun pa din pag oras na tumakbo na maya mya masakit pa din

 

[-Sagittarion-]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

ito nakita ko sa youtube ahehehehe http://www.youtube.com/watch?v=LmBp05_DMrQ

 

[rukawa11]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

@quiaoit.. malaking tulong yan sir, iba iba pala tlga ang way para pag mag jogging pag nagka time ako baguhin ko yung unang post ko para na din sa mga newbie about jogging technique, laking tulong sa lahat.

 

[-Sagittarion-]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

ahehehehe oki kasi jogging sa katawan,, kahit na walking lang oki na rin ahehehehehe

 

[rukawa11]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

^ yup, ako naman may gusto ako maachieve yung katulad kay sir jecie29 na 10k ang tinakbo, balak ko din maachieve yan mas maganda kung walang tigil sa pagtakbo yung walang walk na kasama. kaso sa ngayon lagi ako nagkaka cramps hehe

 

[Fico]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

Medyo sawa na ako sa jogging may time na 3 times a day pa. Magandang exercise to lalo na sa baga. Tip ko lang, maintain kayo sa pagkain ng saging. Matulog ng mahimbing sa gabi before ang jogging. Bago matulog uminom ng maraming tubig Kahit mga 1liter. Tapos warm up muna. Stretching and walking. Wag agadagad tumakbo at baka mabigla ang katawan. Ok rin nakajacket at jogging pants para labas talaga ang pawis. Farthest distance so far, 25k kaso may halong lakad yun.

 

[taktak]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

Tumatakbo din ako for 11 months na. Bukas start na ng training ko for 10K debut sa March.

Ang advice ko sa'yo Sir rukawa11 is:
- Aim for a 30 minutes ng jogging, yan muna ang maging first goal mo. Kung ang time mo per kilometer is seven to eight minutes pwede ka na mag 5K race.
- Hanap ka ng training plan sa internet madami, I recommend HalHigdon.com, gradual increase ng mileage ang gawin mo po.
- Always keep a banana and water.
- Full body warm-up and cool-down before and after a run, and stretch narin after ng run. Ako warm-up muna bago lumabas ng bahay, tapos lalakarin ko yung lugar kung saan ako mag jo-jogging.
- Importante ang proper posture para iwas injury. Head up high yung parang hinihila ka pataas, relax ang mga balikat, lean forward, walang clench fist.
- Of course, importante ang running shoes na bagay sa paa mo. Pwede kang pumunta sa Runnr Store sa Trinoma, free ang mag pa gait analysis para alam mo kung anong running shoes ang para sa paa mo. Iwas injury din yun.
- Go for low impact activity minsan like biking or swimming. Ang tawag mostly nila sa mga ganyan ay cross-training.
- REST. Para mag-recover ang mga muscles, hindi maganda na araw-araw kang tumatakbo.
- Improve your core muscles. Hindi lang naman paa ang mahalaga sa pagtakbo. Research ka lang po sa internet ng core exercises.
- Kung kaya mo na tumakbo ng 30 minutes, kung gusto mo i-improve ang oras mo, do some tempo run/ high-intensity-interval run. Personally, gusto ko muna i-improve ang endurance ko, gusto kong makatapos ng isang marathon at pag nakatawid na ako for triathlon dun na ako magiging competitive.


Running Info's:
Runnersworld.com - Running tips, training, nutrition, etc.
Pinoyfitness.com - Multisport races, dito nakapublish yung mga running races at iba pa.
Thebullrunner.com - Hanapin mo po yung section ng bullrunner magazine, marami ka po matututunan sa mga iyon.
Runnersworld Magazine PH - Running magazine.


Normal po na sumakit yung mga muscles mo kasi nag-aadopt yung katawan mo sa bagong activity, ganyan din po ako sa umpisa, kaya importante talaga ang pahinga. Pag tumagal mawawala na yan. At sobrang sasarap pa ang pagtakbo mo.

Tanong ka lang po, ise-share ko ang mga munti kong nalalaman. Kung hindi ko alam edi sabay nating alamin.
Hope to see you din po sa mga fun run events.
At sana magkaroon ng Symbianize Running Club. OK yun diba?

 

[warhammer11]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

ayos itong thread ^_^ nkaka inspired mag joging hehe.

 

[rukawa11]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

@fico.. hehe nakakasawa din pag tumatagal buti nalang may kapalit ang pagsacrifice magandang kalusugan, meron ako kilala mag 80 na pero dahil nag jojogging mas malakas pa resistensya sa akin hindi agad hinihingal si lolo. hehe parehas tayo naka jacket din me pag nagjojogging, wow 25k sana pag naka one year na ako maabot ko yan

@taktak..nice post sir, pwde ko ba ilagay yan sa first page para malaman din nang iba nating ka symbianize na gustong mag jogging, pang newbie din katulad ko. kumpleto pala sa info sir post nyo isa din ang running shoes sa problem ko, yung sinuot kong isang sapatos na magaan dito namatay yung isa kong kuko, try ko magpalit ng ibang sapatos, pag kaya ko na ang 20K sasali din ako sa mga fun run.. sana nga magkaron ng Symbianize running club

@warhammer.. yup sir, kaka inspired tlga, mag start ka narin, ako one month palang pero laki ng ginhawa sa katawan ko. sa ngayon medyo sumasakit pa mga muscle ko pero iba ang feeling pag nakaka achieve ng 1k sa bawat takbo. sana madoble na next time

 

[Fico]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

Start akong magjogging 2010 tapos almost araw-araw yun. Maintain ka lang ng saging para iwas cramps at tubig para di ka madehydrate.

 

[j A y]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

ok na thread to pasubscribe.. mga sir advice naman, mabilis kasi sumakit ankle ko sa konting takbo lang kaya patigil tigil ako, di ko naman binibigla, konting stretching tapos lakad muna mga 10mins tsaka tatakbo tapos ayun wala pa 1min. masakit na, any tips?

 

[Fico]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

Basta sa akin saging lang lage. Hehe.

 

[taktak]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

@taktak..nice post sir, pwde ko ba ilagay yan sa first page para malaman din nang iba nating ka symbianize na gustong mag jogging, pang newbie din katulad ko. kumpleto pala sa info sir post nyo isa din ang running shoes sa problem ko, yung sinuot kong isang sapatos na magaan dito namatay yung isa kong kuko, try ko magpalit ng ibang sapatos, pag kaya ko na ang 20K sasali din ako sa mga fun run.. sana nga magkaron ng Symbianize running club

Sige Sir rukawa11, lagay mo sa first page. Kahit 5K Sir pwede ka na mag fun run. Let's hope magkaroon ng Symbianize Running Club, para walang tatakbo ng nag-iisa sa mga fun run. Mostly, magkaroon ng mga bagong kaibigan na nagkakasundo para maging healthy.

ok na thread to pasubscribe.. mga sir advice naman, mabilis kasi sumakit ankle ko sa konting takbo lang kaya patigil tigil ako, di ko naman binibigla, konting stretching tapos lakad muna mga 10mins tsaka tatakbo tapos ayun wala pa 1min. masakit na, any tips?

Sir j A y, try mo po na dahan-dahan lang ang pagtakbo, walang sprint, yung kaya mo pa makipag-usap ng maayos habang tumatakbo.
Pwede rin maging dahilan is yung shoes mo, baka hindi tama para sa foot type mo.
There are three foot types.
Ito simple test para malaman mo kung ano ang foot type mo.
http://www.runnersworld.com/running-shoes/take-wet-test-learn-your-foot-type
Pwede ka rin pumunta sa mga running store like Runnr or Riovana for gait analysis, malalaman mo kung anong foot type mo at tamang running shoes para sa'yo.

Pwede rin na yung foot strike mo ang mali.
Ito ang tatlong klase ng foot strike.

Advisable sa lahat ng runners ang mid foot strike. Pero parang/hindi lang ako sigurado may mga runnning shoes na ngayon na nag ke-cater para sa lahat ng foot-strike. Pero to be safe mid-foot strike.
Also, better pa-check mo narin Sir yung ankle mo.

Hope it helps!

 

[taktak]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

Let me share this 5K training plan na ginamit ko nung nag-start palang ako tumakbo.
My experience is ok siya. Talagang nakatakbo ako ng 30 minutes na walang lakad. Hindi rin ako makapaniwala sa sarili ko nung nagawa ko yon, kasi dati halos two-minutes lang naghahabol na ako ng hininga e. Hahaha...

Week 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2 -
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3 -
Brisk five-minute warmup walk.
Then do two repetitions of the ff:
* jog 200 yards or 90 seconds
* walk 200 yards or 90 seconds
* jog 400 yards or 3 minutes
* walk 400 yards or three minutes

Week 4 -
Brisk five-minute warmup walk, then:
* jog 1/4 mile or 3 minutes
* walk 1/8 mile or 90 seconds
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 2 1/2 minutes
* jog 1/4 mile or 3 minutes
* walk 1/8 mile or 90 seconds
* jog 1/2 mile or 5 minutes

Week 5 -
Brisk five-minute warmup walk, then:
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 3 minutes
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 3 minutes
* jog 1/2 mile or 5 minutes

2nd
Brisk five-minute warmup walk, then:
* jog 3/4 mile or 8 minutes
* walk 1/2 mile or 5 minutes
* jog 3/4 mile or 8 minutes

3rd
Brisk five-minute warmup walk, then jog two miles or 20 minutes with no walking.

Week 6 -
Brisk five-minute warmup walk, then:
* jog 1/2 mile or 5 minutes
* walk 1/4 mile or 3 minutes
* jog 3/4 mile or 8 minutes
* walk 1/4 mile or 3 minutes
* jog 1/2 mile or 5 minutes

2nd
Brisk five-minute warmup walk, then:
* jog 1 mile or 10 minutes
* walk 1/4 mile or 3 minutes
* jog 1 mile or 10 minutes

3rd
Brisk five-minute warmup walk, then jog 2-1/4 miles or 22 minutes with no walking.

Week 7 -
Brisk five-minute warmup walk, then jog 2.5 miles or 25 minutes

Week 8 -
Brisk five-minute warmup walk, then jog 2.75 miles or 28 minutes

Week 9 -
Brisk five-minute warmup walk, then jog 3 miles or 30 minutes

Basically, three-times a week ako tumatakbo nyan. Tuesday, Thursday, Saturday, yung natitirang mga araw is rest day ko na. Adjust nyo nalang yung araw depende sa schedule nyo. Maganda kung may interval timer kayo like Gymboss; wala akong ganon kaya gumamit ako ng Android app. Naka-attached na. Kung naka iPhone kayo meron ding interval timer sa App Store.

Para mas ma-inspire pa kayo watch the movie 'Without Limits' it is the story about Steve Prefontaine and Bill Bowerman who started the company NiKe.

Enjoy and keep on running guys!

 

[Fico]

Re: JOGGING tips. Post your technique here, OFFICIAL Jogging Tambayan!

Ok yung program ah. hmmm. Yung sa amin ang program eh sa distance lang. Patagal nang patagal lalong lumalayo.