Safety Tip # 19
Jogging Safely

Jogging is a great way to exercise and keep fit. After all, there's nothing easier than lacing up a pair of running shoes and heading outdoors. But jogging is not without risks. A little knowledge and preparation can go a long way to prevent injuries and accidents.

• Before you start, consult your physician. Your physician may suggest a stress test to evaluate your condition and can offer helpful advice specific to your physical condition.
• Warm up before exercise. Warming up your muscles before you jog can decrease your risk of injury. Spend at least 5 to 10 minutes stretching and loosening the muscles that will be used while jogging. The increased blood flow of such a warm-up will decrease tension in your muscles, improve their range of motion and can even improve performance. Also, warming-up can significantly reduce the chances of muscle pulls, strains, sprains and other such injuries.
• Pace yourself. Start jogging at a slower pace for the first few minutes or start your jog with a brisk walk. Sudden and unfamiliar exertions are most likely to cause injuries. If you want to run faster or longer, limit increases to no more than 10 percent a week.
• Pay attention to how your body feels before and after a jog. Aches and pains are not uncommon after jogging. However sharp pain that lasts longer than 20-30 minutes after a run could be abnormal. It's important to know your own body so you can be alert to a pull or pain that could be an indication of a more serious injury.
• Beware of sudden injuries. Most mild chronic injuries can be treated with a combination of stretching and strengthening exercises. Reducing mileage or icing the affected area are treatment options. Ankle injuries can cause the ankle to turn black-and-blue or to swell. However, the injury might not be a sprain if you can't bear to stand or bear weight on the injured foot. When in doubt, consult your physician and obtain a x-ray to determine if the ankle is broken.
• Watch out for acute and chronic injuries. Hamstring tears are common acute injuries - they usually cause sudden pain in the back of the thigh when the hamstrings are contracted suddenly and violently.
• Treat injuries properly. Treatment of both above-mentioned injuries includes rest, ice, compression and elevation, commonly known as the RICE method. Once the muscles have recovered, begin a stretching regimen to prevent further injury.
• Find out if jogging is right for you. If you have a bad back, constant sore knees, or other recurring injuries, the pounding of jogging may not be for you. Find an activity that puts less stress and impact on the body.
• Select the right shoes. A proper fit means that your heel should be snug and not excessively slide up and down. Additionally, there should be about ½ inch between the end of your longest toe and the end of the toe box. Consider support, comfort, durability, and foot-motion control. Periodically, check the soles of your shoes for signs of wear.
• Alternate different brands and styles of shoes. Doing so helps alleviate foot problems that develop because of a particular shoe's construction. Using more than one pair can also prolong shoe life.
• Cool down. At the end of your jog, cool down by slowing your pace or walking. Muscles that have carried you through a workout have contacted, and a session of stretching is crucial. Muscles that are not conditioned this way are more likely to sustain pulls, strains, and spasms.
• Make it a habit. Jogging only once a week, no matter how vigorous the activity, puts you at risk of injury and fails to provide you with maximum aerobic and conditioning benefits. Try to establish a schedule of three-30 minute workouts a week.