A Complete Starter Program for First Time Joggers

Regular aerobic exercise can relieve stress, lower your risk of heart disease and help you lose weight. It's no wonder jogging is so popular, but as beneficial as jogging can be, it's not for everyone. Several factors can make you ill-suited for jogging and, therefore, more likely to suffer a running related injury. Before you start to jog, consider your physical abilities. Then, when you first begin to run, you can put your best foot forward

Consider these factors that researchers have linked to running-related injuries.

• Medical history. Check with your physician before starting a running program if you: are at least 40 years old; haven't exercised regularly for several months, are recovering from an illness; or have a chronic health problem such as diabetes, arthritis, or heart, lung or kidney disease. Most examinations include a medical history, physical examination (including a blood pressure check), chest X-ray and, if needed, a test for metabolic diseases such as diabetes and thyroid disorders. Your doctor also will determine if your joints and muscle are strong and flexible enough to sustain the force from running. In some circumstances, a treadmill exercise test may be necessary

• Body build: Poor alignment or structural problems In your hips, knees, lower legs, feet or ankles can predispose you to injury, especially knee pain. Common structural problems include a wide pelvis, knock-knees, bowlegs and flat feet Your doctor can evaluate structural alignment as part of your pre- exercise physical exam,

• Body weight: When you run, your feet probably strike the ground close to 100 times a minute. Each step carries a force of around three to eight times your body weight, depending on the terrain. If you weigh at least 25 pounds more than your desirable weight, choose a lower-impact activity such as' walking or bicycling as a first step to losing weight.

• Previous injury: Having been injured once increases your risk for a subsequent injury.

If you find that you're a good candidate for a jogging program, follow these steps to reduce your chances of injury:

• Start slow and steady. Start walking first When you can comfortably walk two miles in 90 minutes or less, try transitioning from fast walking to jogging.

• Warm up and cool down. A warm-up routine prepares your body for exercise by gradually increasing your heart rate, body temperature and blood supply to your muscles. Begin by stretching your calves, thighs and hamstrings. Stretch until you feel a definite pulling sensation. But remember, stretching should not hurt. Hold the stretches about 30 seconds; don't bounce. As you stretch, relax your muscles. Repeat each exercise if your muscles feel tight.

• After you finish jogging, slow down to a walk. Then repeat the stretching exercises. A 5- to 10 minute cool-down helps return your heart rate to pre-exercise levels, prevents dizziness by keeping blood from pooling in your legs, helps maintain muscle flexibility and prevents soreness.

• Wear proper shoes. Here are some key features to look for in a running shoe; a "toe box" with sufficient space for your foot to spread out as it strikes the ground; an elevated heel to help cushion "heel strike"; firm arch supports; a sole with a traction mid-sole made of foam for cushioning and flexibility; uppers of breathable material; vents to tool your feet; sock-liner insoles you can clean or replace; and padding around the uppers of the shoe for the ankle and Achilles tendon. Check your shoes periodically for wear. Worn-out shoes, especially when the soles have worn down unevenly, no longer properly support your feet and ankles.

One of the most frequently asked questions among walkers, joggers and serious runners: What is the best surface to exercise on? Sports medicine specialists say a cushioned artificial track isbest. If you don't have access to one, the next best surfaces are cinder, asphalt or concrete - in that order. It's true that grass has more "give" or "bounce." But when walking or running on grass, you're more likely to experience injury as a result of un-level terrain or holes.

Sources:

Bingham, John No Need for Speed: A Beginner's Guide to the Joy of Running 2002

Rosato, Frank Walking and Jogging for Health and Wellness (Wadsworth Activities Series) 2002