Jogging and Running

Jogging/Running Basics

Jogging and running are as basic as exercise gets. So, put on your shoes and bound down the road -- or onto a treadmill.

Run alone or with a group. This versatile activity can be adapted to reflect your goals -- to lose weight, run a race or reduce stress. All you need is some decent shoes, a supportive sports bra and a stretch of road or a treadmill to run on.

Running is a great cardio workout, but take steps to protect your joints. Buy the right pair of shoes for your running style, weight and injury patterns and be sure to warm up and cool down properly. Learn how to minimize your risk of common problems such as stress fractures, shin splints and plantar fasciitis. Seek advice from a qualified personal trainer, the experts at your running club or an orthopedic specialist.

So what's the difference between running and jogging? If you feel like you're running, then you're running!

Upside of Jogging and Running

• You can run virtually anytime and under any conditions.
• It's a good way to be alone and think.
• Or you can spend time with a partner.
• You can also take it indoors on a treadmill or gym track.
• It burns a ton of calories. Even a modestly paced jog burns about 8 calories a minute.

Downside of Jogging and Running

• Pounding on the road over long periods of time leaves you susceptible to overuse injuries.
• Doing too much, too quickly opens you up to injuries such as shin splints.
• Some people find jogging and running a bore.
• Some runners don't like to go unless the weather is nice. Some love racing outdoors but can't stand a treadmill.

Are Jogging and Running for You?

This chart can help you see how jogging and running fit your goals and lifestyle concerns.

Body Parts Worked	Cardiovascular system and legs.
Calories Burned	Varies considerably depending on pace. For jogging, about 544 calories an hour for a 150-pound person, 635 for a 200-pound person. For 6-mph running, raise those estimates to 680 and 907.
Gear	A good pair of running shoes. For women, a good sports bra.
Instruction/Facilities	None required. Your local running club may have classes, teams or informal groups.
Time	20 minutes, three times a week to start. Build up to longer runs, five or six days a week. Start with a simple walk/run program and gradually build up your running time.
Schedule/Flexibility	Should be able to fit any schedule.

Jogging and Running Tips

• It all starts with your feet. Pick shoes that have the same basic shape as your foot. Example: If your feet are long and narrow, look for a shoe that's long and narrow. Make sure the shoe is designed for running: flexible with plenty of cushioning and support.
• Shoes wear out, even if you can't see obvious wear. Track your mileage and change your shoes every 500 miles or six months, whichever comes first. Replace more frequently if you're a larger runner, someone who pounds loudly or you see wear sooner.

When choosing a jog bra, look for one with the highest support rating because running is a high-impact sport. Larger-breasted women may want to wear two bras for extra support.