Jogging for muscular endurance program coursework

My jogging programme

This will be my weekly programme; I will be following this for 6 weeks. To monitor the effects of my program I will perform a timed jog before I start the programme and at the end of the programme to see if I have made progress or not.

Clothing

• You will need well-cushioned shoes that are designed for jogging. The heavier you are, the more important it is to have well-cushioned shoes. They should fit well and match your . During wet weather or when jogging on slippery surfaces you should wear gripped trainers so you don’t fall over.
• Heart rate monitor: A heart rate monitor is practical for avoiding overexertion.
• Make sure to wear suitable sportswear. Functional high-tech sportswear is obviously ideal however light and breathable clothing such as cotton is sufficient for moderate temperatures.
• In cold or wet weather warm and waterproof clothing should be worn, ideally layers.
• In warm weather a cap and sun cream should be worn to protect your skin from the sun.

Safety

• You should wear a visibility jackets in the dark so people can see you.
• You should wear gripped trainers so you don’t fall over on slippery or wet surfaces.
• You can wear a safety alarm just in case you get attacked people will hear you and help you.
• You should take a phone just in case something happens to you, so you can call for help.
• You should also make sure someone knows where and when you are going to be training.

Jogging technique

• Keep your back straight. The head and spinal column should form a straight line.
• Tighten your abdominal muscles. This will help you to maintain the correct posture.
• Relax the shoulders when jogging.
• Keep your feet pointed in the direction you are running in.
• Roll through the entire step from heal to toe.
• Breathe slowly and regularly.
• When jogging uphill you should maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb.
• When jogging downhill your stride should be longer, but don't let it lengthen too much.