Jogging: efficient, effective

Just 30 to 60 minutes of weekly jogging can add up to substantial health benefits. It's estimated that roughly 3 to 4 times the duration of walking is needed to achieve the same health benefits that jogging can deliver. For example, running for 5 minutes equals about 15 minutes of walking. If you’re considering jogging, here are some tips:

• Check with your doctor — Ask if it’s OK to try jogging. This is especially important if you have a history of cardiovascular disease or diabetes.
• Develop baseline fitness — Work up to being able to walk 150 minutes a week. Then try adding brief bouts — such as one minute — of faster walking throughout your walk.
• Dress right — It’ll likely be worth it to purchase a pair of comfortable and supportive walking or jogging shoes. It’ll also be more comfortable for you to wear clothing that’s light and loose. Because you’ll be producing heat, you can dress in lighter clothing for jogging than you would for walking.
• Take it slow — Start by walking. After five to 10 minutes, try jogging for a minute, or even 30 seconds, then return to a walk to finish the session. Over days, weeks and months, gradually incorporate additional 30-second or one minute bouts of jogging into your walk, or lengthen the bout or bouts of jogging until you are reaching five to 10 minutes of jogging most days or longer bouts on fewer days.
• Avoid injury — Injury isn’t as likely with easy jogging in small amounts. Further reduce injury risk by staying light on your feet and taking fairly quick steps — for example, about 170 to 180 steps a minute. Work on “running tall” with good posture.

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