Running/Jogging For Fitness

One of the best methods to increase aerobic activity is by running or jogging. Running is much more physically demanding than walking involving more muscle for the added speed, up-and-down bouncing, deeper breathing, and balancing. It can be done alone or in groups, outdoors or on an indoor track or treadmill. It is important to warm-up and stretch before jogging to prevent injuries.

• If you have chronic knee, ankle, pelvis/hip and/or lower back problems, they may be aggravated by the impact of jogging, especially on hard or uneven surfaces.
• Asthmatics and bronchial/pulmonary disorder sufferers should seek medical advice before beginning jogging or any exercise program.
• If jogging outdoors, beware of traffic hazards and obstacles in your path such as potholes, puddles and ice.

• Ankle or toe sprains
• Muscle pulls/injuries of quadriceps, hamstrings or calves
• Knee problems such as tendinitis, chondromalacia, synovitis (swelling), tightening of iliotibial band (above side of knee)
• Shin splints from hard running surface or incorrect technique
• Stress fractures of metatarsals (toes), tibia (leg) or pelvic and hip bones
• Environmental hazards: uneven or treacherous landscape, poor weather, overexposure to the sun, heat stroke

• Running shoes: should fit properly and provide support, comfort and traction
• Clothing: wear bright or reflective clothing so motorists and cyclists can spot you more easily; should be light-weight; utilize layers for cold-weather jogging

• Fast-paced walking outside or on a treadmill
• Long-distance or marathon running at a comparable pace
• Cross country running
• Running in place
• Jogging in water (upper thigh to waist deep)
• Recreational ice skating/roller skating