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Running or Jogging

Running is one of the most popular forms of exercise in the United States. Running and jogging are essentially the same exercise. Jogging is just running at a slow pace. People run for different reasons. Some people run to lose weight, while others run to stay in shape. Whatever the reason, running can help your physical and emotional health.

What are the benefits of running?

The benefits of running fall into two categories: physical and psychological. Physical benefits include weight loss, decreased cholesterol, decreased blood pressure, and increased endurance. Running can also reduce the risk of heart disease, osteoporosis, diabetes, obesity, and certain types of cancer. Psychological benefits of running include decreased anxiety, decreased depression, and improved self-esteem.

What equipment do I need?

One of the reasons that running is so popular is because it requires very little equipment. The most important equipment a runner can buy is in a good pair of running shoes. Proper running shoes can actually help to prevent injuries, so it is important that you find the shoe that is right for you. There are many types of running shoes, each designed for different types of feet. Some running shoes are designed only for cushioning while others are designed for motion control. Motion control shoes are also known as "anti-pronation" shoes. Most people need a shoe that is built for both cushioning and motion control. If you have a high arch, you might consider a running shoe that has a lot of cushioning. If you have a low arch, or if your feet roll inward (pronate), you need a running shoe that is designed for motion control. 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 should not be worn because it holds moisture, making you feel sticky and damp. If you are going to run in damp or cold weather, make sure to wear a jacket that is breathable and water-resistant. A sports watch with a stopwatch feature will help you keep track of your time.

What is the proper running technique?

Running requires a little more skill than just putting one foot in front of the other. Follow these tips for proper running technique:

Allow your arms to swing naturally by your sides and keep your elbows bent 90 degrees.
Keep your head and trunk upright and lean your hips slightly forward.
Keep your jaw and shoulders relaxed and try to breathe in through your nose and out through your mouth.
Try to land lightly on your feet and allow your knee to bend as soon as your foot hits the ground.
Run at a pace comfortable enough to carry on a conversation with someone.

How often and how far should I run?

You should first check with your health care provider before beginning a running program. After that, your next step is to decide your running goals. Running 8 to 12 miles per week is good for general fitness. If you are just starting it might take you several months to reach this goal. Before beginning your running program make sure that you can walk at least 3 miles at a brisk pace. When starting, begin 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 per week. Gradually increase your period of jogging 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 then add a fourth day if you wish. Make sure to allow yourself a rest day between workouts.

How can I prevent running injuries?

Compared with other aerobic activities, running has a relatively high risk of injury. When running, 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:

Try to run on soft, flat ground such as a grass or a dirt path. Concrete and pavement are unforgiving surfaces and can cause extra jarring on your body.
Do not run on slanted or uneven surfaces.
Replace your shoes every 500 miles since they eventually lose their ability to absorb shock.
Start gradually. Try not to increase your running mileage by more than 10% per week. While running may be a lot of work, it should never be painful. Watch for areas of pain and soreness. Some muscle soreness is normal, especially when starting out, but don't run if your pain increases. If you develop pain during a run, stop running immediately. If your pain continues for over a week, see your health care provider.
Warm up and cool down. Before beginning your run, walk briskly for 5 minutes. Start your run at a slow pace and gradually build up to your target speed. Near the end of your run, gradually reduce your speed and eventually slow down to a walking pace. Cool down with a 5 minute walk followed by 2 to 3 minutes of stretching.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIA File EXR4146F.HTM Release 9.0/2006