Jogging
EVERYTHING YOU NEED TO KNOW ABOUT JOGGING Forget expensive equipment. Grab your trainers and head out for a jog
The benefits
Recreational running / jogging is one of the most popular aerobic activities across the world. Running can be done individually, with friends or part of a club or running group and is a great way to maintain fitness. Running can put a lot of pressure on your joints, so long distance running isn't recommended.
The history of the sport
Competitive distance running has its origins in Greek history. Legend has it that the marathon as a run originated in 400 BC when a Greek soldier called Phidippides was ordered to run from the battlefield of Marathon to Athens (a distance of about 22 miles) to convey the news of the Greek victory over the Persians.
The marathon appeared in the first modern Olympic Games in 1896 in Athens. The exact length of an Olympic marathon varied depended on the route established for each venue, up until 1921 when a fixed distance of 42.195km was adopted as the official marathon distance.
The aim of the sport
It's very simple; the first past the post is the winner. Olympic middle and long distance running events are 800m – 10,000m and the marathon, as well as the 3,000m steeplechase, which includes hurdles and water jumps. There are also numerous fell running and cross-country events on a local and international level.
Interesting stuff
- The current marathon distance (26 miles 385 yards) was set for the 1908 London Olympics so that the course could start at Windsor Castle and end in front of the Royal Box at the White City Stadium.
Strongly recommended
Optional
Always consult your haemophilia centre and / or your physiotherapist prior to taking part in a new sport. They can advise you on what protective wear you may need.
WARMING UP
Warm-up jog.
For more information, select a specific stretching exercise from below or view all
Cooling down
Following exercise, a cool-down involving some light aerobic activity and some stretches is important to restore the muscle lengths, lower your body's temperature and reduce your heart rate and blood pressure back to normal levels. Working the major muscle groups gently will also help remove waste products that accumulate in your muscles. Cooling down correctly can also help to lower muscle soreness and stiffness.
The cool-down should consist of at least two to three minutes of light aerobic activity such as light jogging, closely followed by a static stretching routine.
It is also important to re-hydrate following sporting activity and to treat any suspected injuries with RICE (rest, ice, compression, elevation).
If you suspect a bleeding episode, you should contact your local
haemophilia centre immediately and/or treat with factor.
- Distance runners need shoes to give traction and protection with minimum weight. They are best fitted at a good running shop, where they will take into account your weight and running style. Specialist footwear is needed for cross-country and fell running
- Avoid inconsistent training
- Avoid building up too much mileage too quickly
- Avoid repeating hard workouts with no easy workout in between
- Avoid running on uneven surfaces
- Choose the right running shoes and replace them when the mileage reaches 500 miles
- Pay attention to injury warning signs
Prophylaxis and sport
Taking prophylactic treatment before taking part in sports can help to prevent bleeds and preserve joint and muscle function.
