This archive report was first published on 18 September 2021.
As the Covid-19 pandemic took hold in Kenya in April 2020, many residents of Nairobi found themselves with a lot of time on their hands. For Peter Ithui, staying at home and doing nothing led to unhealthy eating habits.
It was then that he decided to start jogging early in the morning to stay active. He teamed up with a neighbor and they started their fitness journey together, meeting every day at 5am to jog around their estate in Donholm.
Precautions to Take ¶
According to Dan Ngumi, a fitness trainer in Nairobi, jogging can be dangerous if certain precautions are not followed. He advises that before a person starts jogging, they should consider their body weight and any underlying health conditions.
‘The weight of a person matters a lot. If you are too heavy, you will add complications in regards to your health,’ Mr Ngumi said.
He recommends that beginners start with a brisk walk and then progress to jogging after some time. This helps prepare the body for exercise.
Mr Ngumi also advises runners to avoid running on tarmac, as it can be hard on the joints. Instead, he recommends running on rough roads or grass.
He also advises runners to find places with minimal distractions, such as Karura forest, and to come up with a routine that works for them.
‘It is common for a person to want to start their journey on a fitness level they have not reached yet. For instance, you might want to do a one-hour jog when your body can only do 30 minutes or less. This usually leads to overworking your muscles, leading to injuries,’ he said.
He also warns against competing with other runners on the road, as you do not know their fitness levels. Instead, remember that you are in competition with yourself.
Mr Ngumi also advises runners to prioritize safety, especially when running on the tarmac. ‘If you have to run on the tarmac, do not do it close to vehicles. This can be fatal, especially on roads that do not have walking pavements. And even those that do, most motorists do not obey traffic rules. So don’t compete with vehicles and bikes: you will become a statistic,’ he said.
He also recommends hydrating before leaving the house, as it helps increase muscle elasticity. He also advises runners to get the right gear, such as good running shoes and a sports bra.
Finally, he advises runners to keep track of their progress and to always remember to do some warm-up and cool-down exercises before and after running.
