Running and Jogging

Running and jogging - health benefits
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Summary
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 Both running and jogging are forms of aerobic exercise.

 A beginner to exercise should start with brisk walking, progress to jogging and
work up to running.
 See your doctor for a check-up before starting a running program.
On this page
 About running and jogging
 Health benefits of running and jogging
 Running versus jogging
 Goal setting for running and jogging
 Running and jogging for beginners
 Choosing running and jogging shoes
 Health and safety suggestions with running and jogging
 Where to get help
About running and jogging

Jogging or running is a popular form of physical activity. About one in 5 Australians
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.
Health benefits of running and jogging

Regular running or jogging offers many health benefits. Running can:
 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. 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.
Regular physical activity such as running can significantly improve mental health,

self-confidence, healthy ageing, and quality of life.
Running versus jogging

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.
Goal setting for running and jogging

Think about what you want to achieve from running or jogging. Issues to consider
may include:
 Getting fit – if you're a beginner, you should start with brisk walking,

progress to jogging and work up to running. This should take a few months.
 General fitness – mix your running with other forms of exercise (such
as swimming or team sports) to maximise your overall fitness.
 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 – you could run with a friend or join a local running club.
 Competition – running clubs may offer competitive events. 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.
Running and jogging for beginners

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 overweight, 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 pre-
exercise screening tool 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 water before, during and after any activity.
 Allow at least 2 complete rest days per week to avoid overtraining, which may
cause injury. 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.
 Avoid running near roads. This is especially important if you have a pre-
existing condition such as asthma. 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.
Choosing running and jogging shoes

Issues to consider when choosing running shoes include:
 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.
Health and safety suggestions with running and

jogging
Suggestions include:
 Make sure you eat a healthy, well-balanced diet.

 Avoid eating directly before going for a run.
 Avoid running during the hottest part of the day in summer.
 Drink plenty of water before, during and 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.
Where to get help

 In an emergency, always call triple zero (000)
 Your GP (doctor)
 Physiotherapist
 Sports shoe store
 Local running club

Running and Jogging

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Running and jogging - health benefits

Actions for this page

 Both running and jogging are forms of aerobic exercise.

About running and jogging

Health benefits of running and jogging

 help to build strong bones, as it is a weight bearing exercise

An inactive lifestyle is associated with higher mortality, coronary artery

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,

Running and jogging for beginners

Choosing running and jogging shoes

Health and safety suggestions with running and

 Make sure you eat a healthy, well-balanced diet.

Where to get help

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