Jogging can be done any time, anywhere, and can be done alone or in a group. Photo/FILE
In a country that is world famous for its middle and long distance runners, few Kenyans have been running just to keep fit.
However, the trend is changing as a number of Nairobi residents have taken up running as exercise.
With charges and membership fees rising, going to the gym is becoming a luxury. Those who can afford gym fees find the timing and exercises monotonous, especially with every activity done indoors.
Running can be done in one’s own time and frequency, and it provides a full-body workout.
Pedestrian walkways that double as running tracks, and exercise yards that are becoming a standard component of new housing developments in the city, are contributing to the adoption of running and speed-walking for fitness.
Social networking sites have facilitated the growth of running groups, where members meet and run together. Fitness resources, such as blogs, instructional videos and mobile applications are being used to tailor running and general fitness regimes.
After watching fitness programmes online, I decided to start running to keep fit. I have some free time in the morning, and chose a five-kilometre stretch of Lang’ata Road in Nairobi, which has long, flat stretches alternating with gentle slopes, for my run.
I downloaded RunKeeper, a mobile application for tracking runs using GPS to determine speed, and set a start date, along with the distance that I expected to cover within a week.
Running requires discipline, more so as I had chosen to start my run at 5am. What surprised me was how the RunKeeper application created a routine based on the route I chose, with alternating alerts for when to walk and when to run.
The advice was to dress in layers that would keep me warm, given that temperatures that early in the morning could be low. The benefit of dressing in layers is that extra clothes could be removed and carried in case of overheating.
Before running, a few warm-up exercises are recommended in order to prevent muscle cramps. After running, stretches are recommended since the muscles are still warm and therefore more flexible. I also carried some water to prevent dehydration.
One the first day, I joined my fitness partner — my neighbour who was also interested in running for fitness. We jogged on the spot to warm up and build cadence. We ran the first kilometre slowly, then built up the pace gradually.
The idea was to ease the body into running at a moderate speed, giving the muscles time to warm up and become more elastic.
Jogging with others of similar ability boosts morale; the other runners act as accountability partners and keep you consistent. By running in a group, you get motivation to do better than you would if you ran on your own.
We met other runners along the track, some who were also in pairs. I noticed some runners in professional gear jogging along the lane divider. These were professional athletes from the Lang’ata Army Barracks; they run 10 kilometres every morning.
The proximity of the path to the road meant that exhaust fumes from vehicles made breathing difficult during our workout.
Some paths are poorly lit, which presents a security risk. There are also some sections where the asphalt is worn out, leaving mud puddles when it rains, forcing runners to jog on the main road. Runners are advised to wear bright clothing or reflectors in order to be easily visible to motorists.
Running can lead to exhaustion and fatigue, especially if jogging without a partner to keep the pace. It is advisable first to gauge the level of individual ability before taking on running.
It is important to monitor one’s heart rate and breathing to prevent straining. Runners are advised to stop when they feel dizzy, or feel that breathing is too difficult.
Jogging with the wrong shoes on can damage the knees, so it is necessary to use properly fitting shoes that are designed for running.
To start a routine, it is essential to create a schedule, running once a week, then building up on that. Make sure you stretch well before and after the run. The key to a proper run is consistency, pushing hard and resting as well.
Nutrition is also important. A balanced diet helps the body recover from the effects of running, and provides fuel for future runs.
After reaching our target, we took some time to stretch and catch our breath. I had become quite winded, a sign of how unfit I was. According to expert advice, my breath control would get better the more I ran.
Going back was easier, because the route was mostly downhill. There was more activity, and the sun was rising. We cooled down with a brisk walk.
Given the rush that I felt after the workout, I knew that I would incorporate running into my daily schedule as I had found the perfect way to start the day.
BENEFITS
Jogging is a form of trotting or running at a slow, leisurely pace with the main intention to increase fitness and endurance, and expend calories.
Jogging can be done any time, anywhere, and can be done alone or in a group. Jogging has all the health benefits of walking: It conditions the heart, improves muscle tone and strength, relieves stress, and can help with a variety of health problems including heart disease and arthritis.
Because jogging is a weight-bearing activity, it will enhance bone density, which can reduce the risk of osteoporosis.
While jogging, you should leap, transferring your weight evenly and softly from one foot to the next. You should avoid leaping too high into the air, however, and landing heavily on your heel.
Create a normal foot strike that lands flat on the outer back portion of the heel, rolls onto the sole, and ends with the push-off from the ball of the foot.
