Jogging (Fundamental Endurance)

Jogging: Fundamental Endurance

Jogging forms the foundation of any cardiovascular training program. This conversational-pace run, where you can talk without getting breathless, develops the aerobic system, improves heart health and efficiently burns fat.

Muscles Targeted

Jogging primarily targets the quadriceps, calves (gastrocnemius and soleus), glutes and of course the heart. Core stabilizers and hamstrings also contribute to the movement. It is a truly whole-body exercise.

Step-by-Step Execution

1. Conversational pace: maintain a rhythm where you can speak comfortably. If you are too breathless, slow down.
2. Natural stride: land on the midfoot or heel depending on your natural biomechanics. Avoid forcing a running pattern that does not suit you.
3. Posture: keep your back straight, shoulders relaxed and low, arms bent at approximately 90 degrees. Look ahead, not at the ground.
4. Cadence: aim for 170 to 180 steps per minute. A higher cadence reduces joint impact and improves running efficiency.

Duration and Heart Rate

Recommended duration: 30 to 60 minutes. Target heart rate: 60-75% of HRmax. Weekly frequency: 2 to 4 sessions per week.

Safety Tips

• Wear shoes suited to your gait and replace them every 800-1000 km.
• Hydrate before, during (if over 45 min) and after the session.
• Warm up with 5 minutes of brisk walking before running.
• Increase weekly volume by a maximum of 10% per week to avoid injuries.

Variations

• Trail jogging: light trail on paths, gentler on the joints.
• Recovery jog: even slower pace after an intense session.
• Progressive jog: start slow and finish at a moderate pace.

Target Audience

Suitable for all levels. Beginners should start by alternating walking and running (run/walk method) before maintaining a continuous jog. Experienced runners use it as the basis of their training for recovery outings.