Running and jogging - health benefits

Jogging or running is a popular form of physical activity. About one in 5 Americans try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.

Some runners choose to participate in fun runs, athletics races or marathons.

If you are interested in competing with other runners, contact your local running club.

Regular running or jogging offers many health benefits

Running can:. It is also a primary cause of most chronic diseases, as the body rapidly adapts to insufficient physical activity which results in substantially reduced quality of life. , self-confidence, healthy ageing, and quality of life.

The difference between running and jogging is intensity

Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.

Both running and jogging are forms of aerobic exercise

Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat. Think about what you want to achieve from running or jogging. Issues to consider may include:

• progress to jogging
• work up to running

This should take a few months

Most clubs have sessions designed for beginners through to advanced runners.

You can pit your running skills against others in fun runs or marathons. Many community-based running events cater for people of all ages and abilities. Join a local orienteering club to combine running with the challenge of navigating through various environments.

Some general tips for beginners: See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are , have a chronic illness or haven’t exercised in a long time. Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity.

It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Print a copy of the and discuss it with your doctor or exercise professional.

Start with brisk walking

Aim for 30 minutes per session. Allow a minimum of 8 to 12 weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging. Make sure you warm up and stretch thoroughly before you head out.

Cool your body down with light stretches when you return. Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of before, during and after any activity.

Consider other low impact activities, such as swimming, at least once each week.

Plan your route

If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses. Avoid the ‘peak hour’ periods to reduce your risk of inhaling air pollution from motor vehicles.

If possible, schedule your runs for either the early morning or the evening. Wear clothing which wicks sweat away from the skin. Dress your upper body in layers of clothing so that you can take off layers as required.

Apply SPF 50+ sunscreen to exposed skin areas.

Buy an appropriate pair of shoes

Don’t wear your old sneakers. Poorly fitted shoes are a common cause of injuries. The running shoe should bend easily, feel comfortable and have a wedge of shock-absorbing material in the heel.

The fit should not be too snug

Your foot will splay as it impacts with the ground.

When buying the shoes, wear the socks you intend to wear while running.

Have your shoes professionally fitted

Attend your local running store to discuss the type of running shoe you want and previous shoes you have owned.

It is important to get your shoe size measured

Try on multiple pairs of shoes for feel and comfort.

Suggestions include:

• Avoid eating directly before going for a run. Drink plenty of water before
• during after your run

Take your mobile phone with you

If using headphones, do not have the sound too loud – stay alert and aware. Wear reflective materials if you’re running in the early morning or at night. Tell someone where you plan to run and when you think you’ll be back.

Choose well-lit, populated routes and avoid dangerous and isolated areas.

If you injure yourself while running, stop immediately.

Seek medical advice

About running and jogging Health benefits of running and jogging help to build strong bones, as it is a weight bearing exercise strengthen muscles improve cardiovascular fitness burn plenty of kilojoules help maintain a healthy weight An inactive lifestyle is associated with higher mortality, coronary artery disease, hypertension and stroke Regular physical activity such as running can significantly improve mental health Running versus jogging Goal setting for running and jogging Getting fit – if you’re a beginner, you should start with brisk walking General fitness – mix your running with other forms of exercise (such as swimming Weight loss – adjust your diet to include plenty of fresh fruits and vegetables , lean meats , wholegrain cereals and low-fat dairy products.

Cut back on dietary fats , takeaway foods, soft drinks and sugar Companionship Competition Running and jogging for beginners overweight pre-exercise screening tool water Allow at least 2 complete rest days per week to avoid overtraining, which may cause injury Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma Choosing running and jogging shoes Issues to consider when choosing running shoes Health and safety suggestions with running and jogging Make sure you eat a healthy, well-balanced diet Avoid running during the hottest part of the day Where to get help In an emergency, always call 911 Your GP (doctor) Physiotherapist Sports shoe store Local running club Michigann Orienteering Association 0428 358 588 Grand Rapids Sports Medicine (616) 555-0400.

Key Points

• Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you
• especially important if you are over 40 years, are , have a chronic illness or haven’t exercised in a long time
• a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you
• Start with brisk walking
• If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury