Running or jogging is one of the most popular forms of exercise in the US. Jogging is running at a slow pace. Running can help your physical and emotional health.
The benefits of running are both physical and psychological.
One of the reasons that running is so popular is because it requires very little equipment. The main thing you need is a good pair of running shoes. Proper running shoes can help prevent injuries, so it is important to find shoes that are right for you.
There are many types of running shoes. Some running shoes are designed for cushioning while others are designed mainly for motion control. Motion-control shoes are also called anti-pronation shoes.
If possible, buy your shoes from a running specialty store, where you can get expert advice.
Proper clothes can make you feel more comfortable during running. Moisture-wicking synthetic materials move moisture away from your skin, keeping you dry. Cotton can be less comfortable because it holds moisture, making you feel sticky and damp. If you are going to run in damp or cold weather, wear a jacket that is breathable and water resistant.
You may find it helpful to have a sports watch with a stopwatch feature to keep track of your running time.
Follow these tips for proper running technique:
Check with your healthcare provider before you start a running program. After that, your next step is to decide your running goals. First make sure that you can walk at least 3 miles at a brisk pace. If you can do that, a good goal for general fitness is to run 8 to 12 miles each week. If you are just starting it might take you several months to reach this goal.
Start your running program with a combination of walking and jogging. Start by jogging at a comfortable pace for about 30 seconds, then walk until you feel fully recovered. Continue this jog/walk cycle for 20 to 30 minutes, 3 times a week. Gradually increase the time you are jogging instead of walking by 10 second intervals over the next several weeks. Eventually you will be able to jog the entire way. Be careful to not push yourself too fast. Once you are comfortable jogging 3 days per week, you can add a fourth day if you wish. Make sure to allow yourself a rest day between workouts.
Compared with other aerobic activities, running has a relatively high risk of injury. When you run, your foot hits the ground with a force that is more than 3 times your body weight. Training errors such as running too far, too often, or too fast can also cause injuries. To prevent injuries follow these tips: