This chart can help you see how jogging and running fit your goals and lifestyle concerns.
Body Parts Worked
Cardiovascular system and legs.
Calories Burned
Varies considerably depending on pace. For jogging, about 544 calories an hour for a 150-pound person, 635 for a 200-pound person. For 6-mph running, raise those estimates to 680 and 907.
Gear
A good pair of running shoes. For women, a good sports bra.
Instruction/Facilities
None required. Your local running club may have classes, teams or informal groups.
Time
20 minutes, three times a week to start. Build up to longer runs, five or six days a week. Start with a simple walk/run program and gradually build up your running time.
Schedule/Flexibility
Should be able to fit any schedule.
Jogging and Running Tips
It all starts with your feet. Pick shoes that have the same basic shape as your foot. Example: If your feet are long and narrow, look for a shoe that's long and narrow. Make sure the shoe is designed for running: flexible with plenty of cushioning and support.
Shoes wear out, even if you can't see obvious wear. Track your mileage and change your shoes every 500 miles or six months, whichever comes first. Replace more frequently if you're a larger runner, someone who pounds loudly or you see wear sooner.
When choosing a jog bra, look for one with the highest support rating because running is a high-impact sport. Larger-breasted women may want to wear two bras for extra support .
/doctor_89.jpg "ulcerative colitis tips")