Walk correctly with the correct technique and footwear

Jogging is fun, burns calories and supports the cardiovascular system. However, running is only good for your health if you don't put the wrong strain on the locomotor system - the joints would suffer painfully in the long run. If, on the other hand, you follow a few tips on technique, wear good running shoes and high-quality socks, jogging becomes a performance-enhancing pleasure.

Why jog? 

Why people decide to jog can have many different reasons. While some people simply want to stay fit and healthy, others want to lose weight. Running can be a supplement to other sports, improves your physical condition, builds up muscles and is associated with a stay in the fresh air. This and exercise promotes the release of endorphins, the so-called happiness hormones. These in turn are a prerequisite for the production of melatonin - the sleep hormone. In combination with a balanced diet, many runners therefore hope to have a positive effect on their overall health. 

Tips for the motion sequence 

When jogging, enormous forces act on the joints, especially the ankles and knees, which can be three to five times your own body weight. It is therefore important to acquire a natural sequence of movements and to cushion the weight properly. Even beginners should take care to ensure that the training is effective and does not have any undesirable side effects. These include aching muscles and tendons and even injuries, but also wear and tear of the cartilage mass in the joints, which would lead to irreparable damage.

A natural sequence of movements when jogging is also promoted by footwear that cushions the shocks. Good socks prevent friction, moisture from sweat and the associated unpleasant odours and blisters. Shoes and socks, correctly chosen, also contribute to an increase in performance.

Put your feet on properly

For normal walking, place the foot with the heel first. This is extremely unfavourable when jogging, because the joints are put under excessive strain. Beginners in particular should be careful not to swing out too far, so that the foot is not placed too far forward. Other runners take small steps and put the foot on with the ball of the foot first. This is not healthy either, because it overstrains the muscles and the runner tires faster. The ideal and healthy way is to place the foot on the ground with the flat foot. The knee should be slightly bent, while the leg stretches when pushing off with the ball of the foot. This way the leg muscles are loaded evenly without straining the joints too much, and the foot can optimally cushion the forces with the support of suitable running shoes. If you follow these tips even as a beginner, the training will be really effective and promotes

• healthy motion sequence
• Increase of endurance
• Muscle building
• higher velocity
• the slimming

However, always consider how fit you are: Do not overstrain yourself and choose smaller distances for training first. You can increase these slowly - always keeping the right technique. Muscles, ligaments, tendons and joints get used to the strain and are gradually strengthened. This also affects the heart muscle. In addition to putting your feet on the ground, make sure that your arms are bent and swing loosely in the running direction, and avoid tension in the shoulder and neck area.

Tips for footwear

Be careful when choosing your running shoes - your feet carry your entire weight and should remain healthy. Ideal are running shoes that support the natural motion sequence as when running barefoot. Of course, it is important that they fit perfectly without restricting the feet. Both beginners and experienced runners should also pay attention to good cushioning, which correctly absorbs the shocks when the feet touch down. The entire musculoskeletal system will thank you for it.

Breathable material is also ideal to prevent perspiration. Moisture is not only unpleasant, but also promotes the accumulation of germs and friction. You can avoid both with good socks, which provide additional protection for the feet and support efficient training.

This is what makes good socks stand out

The feet may feel comfortable when running and jogging. Runners who want to stay healthy and fit therefore look for soft, skin-friendly, non-toxic material when choosing socks. They fit properly when the foot has optimum freedom of movement without the socks slipping. If they are also breathable and wick moisture away, you can prevent sweaty feet just like with good running shoes. Quality socks are particularly hard-wearing at the main stress points in the toe and heel area: The Swiss developer and manufacturer Rohner is constantly optimizing its production technologies to ensure excellent workmanship here. Friction is avoided and the socks withstand both the strain of training and frequent washing in the washing machine. If you take these tips into account, you will quickly notice, as many other runners do, that running shoes and socks, when properly selected, will increase performance.

Stay fit and healthy

Whether you are a beginner or a marathon runner, whether you jog for the fun of it, to stay healthy or to lose weight - jogging benefits the entire constitution if it is done correctly. You feel fit, your metabolism and cardiovascular system are strengthened and you create a balance to everyday stress. If you also make sure you eat a balanced diet, the organism benefits even more. Muscles need protein, while carbohydrates provide the energy that you burn when you run. However, you should avoid sumptuous meals before jogging - instead, you should prefer light, nutritious food. If you want to lose weight, nutrition is particularly important: as a runner you burn calories, but you can only lose weight if you take the right amount.

Avoid sugar, drink plenty of water, eat whole grain products, fresh vegetables, salads and lean meat or fish. Look for tips on tasty recipes that will help you lose weight while providing the energy your body needs for exercise. Then running is really fun, because you will soon notice the desired success.

How to enjoy movement

First get high-quality running shoes and quality socks from Rohner to create the ideal conditions for jogging. Follow the tips for the sequence of movements, put your feet on properly, if you are a beginner choose shorter distances for training and make sure you eat a balanced diet, jogging will be effective and give you lasting pleasure: your feet and you will stay fit with the correct technique and suitable running shoes and socks and your well-being will increase. Have fun!