How To-24: "How to Start Jogging"

How to Start Jogging

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Running can be a great way to get into shape and stay fit. It is by far one of the simplest (and cheapest) sports available, can be done anytime of the day, any day of the year, and is the fastest way to physical fitness.


  1. Find a pair of shoes that are comfortable and provide adequate support. If necessary, visit a store that specializes in running equipment for advice. Any store that carries proper running shoes will also carry proper running attire. Running shorts are not necessary and can be a tad uncomfortable for someone who is not used to shorts that are so short, but if you are willing to buy a couple pairs, you will so find the added freedom a must.
  2. Set your goals. Figure out what level of commitment that you are comfortable with and what amount of time and energy you want to commit to running. No matter what your goal is, since you are not used to running, you need to start small, slow, and build up.
  3. Decide whether you want to run outdoors or indoors on a treadmill. Running outdoors will provide an excellent variety of scenery, routes, and terrain, but will cause added strain on your knees and shins (the very front part of your lower legs). This is due to the hardness of concrete — to avoid this, look for cushioned shoes, or run on grass, which will reduce the impact. Running indoors will be more dull and tedious for longer runs, as a treadmill doesn’t go anywhere. It will obviously require treadmill access, either at a gym or at home, which will significantly increase the cost of running. Furthermore, you will not get as complete a workout as the treadmill will be doing a good deal of the work for you (the pushing motion that is normally reserved for the hamstring is being assisted by the pulling motion of the treadmill.)
  4. Stretch before and after you run to decrease odds of injury. When stretching make sure to stretch the important muscle groups in running – arms, calves, hamstrings, quads and glutes.
  5. Run every day. This is crucial to building up the habit. If you feel the need for a day off, take off Sunday, or every other Sunday, making it the last day of your training week. If you start feeling tired from day to day, shorten one of your runs or take a run at a slower pace. You’ll feel better the next day, better than if you’d taken the day off. Also, keep your mileage recorded, either on paper or on line.
  6. On the run itself, start off slow. Even the best of runners warm-up at a place much slower than their main run. After you begin to feel comfortable in a run, then you can begin to pick up the pace so as to get an actual workout or burn some real calories, whatever the case may be.
  7. The Golden Rule when it comes to running is to never increase your mileage by more than roughly 15% each week If you start out running 14 miles your first week (two miles a day), the next week, run about 16 miles. This helps prevent injury and feelings of frustration. It is also a better faster and easier way to get fit (instead of having large jumps in mileage)
  8. Enjoy what you’ve started. You are developing a life style that is rewarding both physically and emotionally. You have the opportunity to make new friends and to be proud of the shape your body is in.


  • Don’t get discouraged if you aren’t getting great results immediately. It takes time to build up endurance and for your body to adjust to the new activity. But, running is the only sport where hard work will guarantee improvement.
  • Have flexibility when it comes to planning your workouts as your energy levels and performance will vary from day to day.
  • Listen to music to keep motivated and pass the time while running.
  • Buy a pedometer to keep track of your progress.
  • The most important thing – Enjoy it. Running is wonderful.
  • Imagine the amazing body you’ll have


  • Run with caution during winter months as cold weather and icy surfaces can lead to injury.
  • Running in the summer months can be equally dangerous. You should definitely hydrate more in these months than you would in the winter, because the heat will cause you to sweat more.
  • Conversely, do not over hydrate in the summer months. Taking too much water can cause a sodium imbalance which is just as dangerous as dehydration. Investing in sports drinks is a good idea, as long as water is taken with them.

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Health Tips-9: "Exercise can make the brain strong and make it work faster!"

A recent article entitled, ‘Lobes of Steel’ by Gretchen Reynolds in the New York Times claims that physical exercise increases neurogenesis, that is, making of neurons. For example, going for morning walks can add neurons and can help to better your concentration levels and better your performance while on job. That is what the experts say!
The research work carried out by Fred H.Gage and colleagues at Salk Institute for Biological Studies, near San Diego, US, initially on mice and then human beings confirms that exercise can improve the performance of the brain by boosting memory and cognitive processing speed. Exercise can, in fact, create a stronger, faster brain.

In another study at the University of Illinois at UrbanaChampaign on a group of elderly sedentary people, were assigned aerobic exercise program. After six months, their brains were scanned using an M.R.I. Those who had been doing aerobic exercise showed significant growth in several areas of the brain. These results raise the hope that the human brain has the capacity not only to produce new cells but also to add new blood vessels and strengthen neural connections, allowing young neurons to integrate themselves into the wider neural network. “The current findings are the first, to our knowledge, to confirm the benefits of exercise training on brain volume in aging humans,” the authors concluded.

And the benefits aren’t limited to adults. A team of University of Illinois scientists have studied school-age children and found that those who have a higher level of aerobic fitness processed information more efficiently. The researchers also found that higher levels of aerobic fitness corresponded to better standardized test scores among a set of Illinois public school students.

What is it about exercise that prompts the brain to remake itself? Different scientists have pet theories. One popular hypothesis credits insulin-like growth factor 1, a protein that circulates in the blood and is produced in greater amounts in response to exercise. IGF-1 has trouble entering the brain — it stops at what’s called the “blood-brain barrier” — but exercise is thought to help it to do so, possibly sparking neurogenesis.

Other researchers are looking at the role of serotonin, a hormone that influences mood. Exercise speeds the brain’s production of serotonin, which could, in turn, prompt new neurons to grow. Abnormally low levels of serotonin have been associated with clinical depression, as has a strikingly shrunken hippocampus. Many antidepressant medications, like Prozac, increase the effectiveness of serotonin. Interestingly, these drugs take three to four weeks to begin working — about the same time required for new neurons to form and mature. Part of the reason these drugs are effective, then, could be that they’re increasing neurogenesis. “Just as exercise does,”Gage says.