Running/jogging
Running might just be the ultimate way to get fit: it's cheap, can
be done anywhere, at any time and, most importantly, is very
effective. There's really no difference between running and
jogging, although jogging is often used to describe running at a
slow pace. Whatever you call it, all you need is a good pair of
running shoes and a little enthusiasm.
As long as you're healthy and take it easy to start with, anyone
can run. If you have a history of diabetes, chest pain, angina,
asthma, epilepsy, high blood pressure, have had recent surgery or
are pregnant, consult a doctor first.
As a high-impact activity, running may maintain or increase bone
density, helping to offset osteoporosis. But it can also put more
stress on your joints than lower impact activities such as walking
and cycling, especially if you're overweight. Again, if you're
concerned, consult your GP.
As with all exercise, you must warm up first. Start by walking at a
brisk pace, then gradually break into a slow jog. Run at a pace at
which you can still hold a conversation, but which definitely feels
harder than walking. If you're getting too breathless to talk, slow
down or walk for a while until you're breathing more easily.
To begin with, aim to run/walk in this way for ten minutes in
total. Do this every second or third day, gradually reducing the
walking time and increasing the running until you can run for the
full ten minutes.
At the end of each session, warm down by finishing with a slow jog
or brisk walk until your heart rate and breathing have returned to
more normal levels. Stretch while your muscles are still
warm.
Next, start to increase the total duration of your run by a minute
or two every third session, until you can manage 30 minutes three
times a week. Even if you're feeling good, don't be tempted to
increase your running time by more than ten per cent each
week.
Many people are put off running because they find it boring. For
this reason, it is important to get a bit of variety in your
running. There are many different sorts of running road running,
cross-country running, fell running (running in the hills), or you
could run at your local athletics track, or even on a treadmill at
the gym (though running on a moving treadmill uses less
energy).
Other ways to stay motivated include:
