Running jogging & walking Tips

Benefits of walking, jogging or running include weight loss, decreased cholesterol, decreased blood pressure, and increased endurance. As with all aerobic exercises, longevity may also be increased.

This activity can be enjoyed both outdoors and indoors. This is a weight-bearing workout, which is good for bone density, but may irritate your joints.

For those who experience lower back or knee pain, you may want to consider a “No Impact” form of exercise, such as

The Elliptical Trainer
Cycling
or Swimming

If you are in good physical condition, but have not exercised for a while, consider a “Low Impact” exercise such as Walking. But, if you are in good condition and have participated in an exercise routine for, at least, several months, and have a competitive spirit, you may want to consider a “High Impact” activity, such as Running or Jogging.

Outdoor Pros

You can do this activity almost anywhere, and enjoy the scenery
The only equipment that you need is a good pair of shoes, and reflective clothing
You can listen to music or a recorded book while doing this activity

Outdoor Cons

Weather can be a problem
You have to be careful of traffic
Indoor Pros

Weather is not a problem
You have control of speed and incline with a machine
Traffic is not a problem
You can listen to music or watch TV while doing this activity
Indoor Cons

You need equipment and a place to store it
This activity can become boring
Walking Shoes Vs Running Shoes

The basic differences between these shoes are

Walking shoes have a flat heel, while a running shoe has a more elevated heel
The heel on a running shoe is more cushioned
Walking shoes are designed for an impact of about 1.5 times your body weight, while a running shoe is designed for 3 times your body weight during jogging workouts
Walking shoes are more flexible and designed for easy roll from heel to toe

Tips For Purchasing Shoes

Your shoes should bend at the ball of the foot and not in the middle of the arch
If you have a flat foot, you should look for a straight shoe with a support post in the middle of the inside part of the shoe. This will prevent your foot from turning inward
If you have a high arch, you should look for a semi-curved or curved shoe. You probably will not need a medial support on your shoe
You should shop for shoes in the afternoon when your feet are the largest. Our feet swell throughout the day
Wear the same socks that you wear while exercising
You should make sure that you leave enough space past your largest toe
You should wear both shoes before you purchase them to make sure they are comfortable
You should bend and twist the shoes to make sure that they are designed properly
Treadmills

A treadmill can be a major purchase with some models costing in the thousands of dollars. However, it is a great way to do jogging workouts during bad weather and those dark winter days.

Everyone will require different things in this machine. Basic units can cost as little as $500, while others with a lot of accessories will cost substantially more.

However, others may want a more cushioned tread, and programmable features. This, of course, will cost you more.

Before purchasing a machine, you should try different models to determine your specific needs. If you are new to the physical fitness machine market, you probably should visit a fitness store with trained sales personnel to help you with your choice.

Walking or Jogging Tips

Your head and back should be aligned straight with your stomach and chin tucked in
You should keep your head shoulders and jaw relaxed
You should breathe in through your nose and out through your mouth
You should keep your arms close to your body with your elbows bent 90 degrees
You should let your arms swing comfortably, but not higher than your chest and not past your hips
As you take a step, put your weight on your heel and roll toward the front of your foot to push off. When you are running, you will probably land more on the front part of your heel
Time, not distance, is important with the goal of reaching 30 to 60 minutes of exercise