Walk Or Jog, But Do It Right

Done right, running or walking is the perfect exercise. It’s convenient – you can do it anywhere, at any time, and its cheap, since all you need is a pair of good shoes. It also provides a good cardiovascular, weight-bearing workout, so it helps to prevent osteoporosis and burns calories.

Here’s how to get started:

• Shoes:
A good shoe supports the foot as it absorbs three times the body weight during running. Look for light-weight, breathable shoes with built-in cushioning. Running shoes have more shock-absorbent heels than walking shoes, which should allow the foot to move with a controlled, rolling motion from heel to toe. Higher prices reflect new features, but the key is the best fit.

• Socks:
Polyester microfiber socks, designed to draw moisture away from the skin, help keep feet blister-free.

• Surfaces:
Walk or run on the softest, most even surfaces one can find. A running track is best as it contains a shock-absorbent rubber-asphalt mix. Moreover, an asphalt road is better than a hard, concrete pavement or even uneven grass. Consistently running along slopes increases risk of injury.

• Form:
Adopt a comfortable posture – leaning towards forward from the ankles, not from the hips or back. Be careful not to overstretch your stride length; this can tighten hamstringsdefine and stress knees and other joints.

• Intensity:
How hard does your workout feel? If zero is what you’d feel sitting on the sofa and ten is when you’re working so hard you can’t breathe, aim for five.

• Warm up and cool down:
Always warm up by walking or jogging lightly for 5-10 minutes. Do the same in reverse after exercise, to relax and loosen up. Then stretch muscle while they are still warm, for 15-30 seconds each, repeating 2-3 minutes.