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Jogging/Running
Put on your trainers and bound down the road, or if you prefer running indoors, hop on the treadmill. This workout is as basic as exercise gets, but it’s still a consistent calorie burner, a muscle toner and a mental stress reliever.  |
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the workout
Whether you enjoy running alone or with a group, this versatile activity can be adapted to reflect your goals, whether it’s losing weight, running a race, or reducing stress. All you need is some decent trainers and a stretch of road or a treadmill to run on. You can jog if you’re feeling like you want a lighter workout, or run if you want to increase your exercise intensity.
upside
You can run virtually anytime and under any conditions. It’s a good way to be alone and clear your mind, or you can take this time to catch up with a friend or family member. The treadmill is a great alternative when the weather outside is grim.
downside
Constant pounding on the pavement for long periods of time leaves you susceptible to joint injuries. Also, pushing yourself to run too far or too fast can put you at risk from minor aches and pains like shin splints.
the pros say
- Start with your feet. Choose a pair of trainers that benefit your foot type, whether you are a pronator, supinator or you have neutral feet. The walking workout Session 5: the perfect walking trainer has more information on this.
- Shoes wear out, even though it might not be obvious at first glance. So, track your mileage and change your shoes every 400 miles or six months, whichever comes first. Replace trainers sooner if you notice they are looking worn or if you wear them every day.
- To judge how to dress appropriately for the weather, dress as if it were about 5°C warmer than the actual temperature. This way you won’t get overheated during your workout.
- If possible, alert someone which route you are taking and when you plan to be back.
requirements
Gear: comfortable clothing, a good pair of running trainers. For women, a supportive sports bra is a must.
Instruction/Facilities: none required. Your local running club may have classes, teams or informal group outings.
Time: 20 minutes, 3 times a week to start. Build up to longer runs, 5 or 6 days a week. Start with a simple walk/run programme and gradually build up your running time.
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