Benefits of Jogging

Jogging is one of the finest exercise programs, as it yields a lot of benefits. You can do it independently and it helps you build a good physique by stimulating your heart rate, relieving stress, toning your muscles and also prevents a number of aging problems. It increases your energy level and it brings a sense of discipline and is more result oriented than any other type of workout. It helps burn calories and stay fit.

There are a few disadvantages that jogging yields such as muscle or joint strains and injuries. It is advisable to meet a physician before beginning this workout. Firstly, you need to confirm if you have any other health problem that could cause you physical stress if you exercise too hard. It is really necessary to get a medical clearance if you are overweight, or have a family history of blood pressure and heart problems or if you are above the age of 60.

When you start jogging, follow a regular guideline. At the start do a warm up exercise, light stretching and determine a pace that is most comfortable for you. You can gradually increase your speed. Do not hunch your body and swing your arms naturally. Do not let them strain. When you happen to mount a hill lean slightly.

To avoid injuries increase your activity for only 1-2 minutes per day. After several weeks, review your progress and then increase or decrease the activity accordingly.


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The Benefits of Walking


Walking can be an easy yet effective way to burn calories. Walking is great because it requires no equipment, except a comfortable pair of shoes. Walking can burn calories alone with toning leg muscles. Many people take just plain walking for granted, but it is a very effective and cheap way of losing weight.

Here are a few tips on how to walk to achieve the maximal benefits.


Go at a pace which your heart rate is within your target heart range. You should do this at least 3 days a week for 20 minutes. If you can walk everyday that would be great also. Walking has a very low risk or injury. Walk faster to burn more calories in a shorter time.


Even though I prefer walking on regular ground a treadmill can be a very effective way to burn calories. One advantage of a treadmill is you can do it inside and the incline can be adjusted. If you raise the incline slightly you can burn more calories.


Swinging your arms also helps burn calories while walking . Make sure your arms are between 90 and a 145 degree angle at the elbow. Make sure the arm is locked so the pivotal part of your swing is at your shoulder.

We are a group of personal trainers certified through AFFA. Our goal is to provide good Health and Fitness advice.

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5 Tips for Starting Runners

So you’ve decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET BEFORE AND AFTER Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.

You don’t want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! This isn’t finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.

Keep your body perpendicular to the ground. Don’t lean into it. Hopefully you aren’t running into wind tunnel.

Swing your arms naturally and go with the flow.

BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!

Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes arent worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.

Dont pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesnt have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!

Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, its a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. Its a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Dont forget to fill up again once you are done stretching, too.

If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. Youll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat!

I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldnt suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN Running takes its toll on a persons body. Its good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body’s signal that something is wrong. If the pain gets worse after your run, it’s time to take some time off. Dont swallow a couple of aspirin and think you are good to go.’

Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that’s best for you. Change them out often because the soles will wear down quickly.

And while you are at it, don’t forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that’s one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athletes foot. If you are interested, you can see them at

5. CALL YOUR MEDICAL PROFESSIONAL In business, its always best to hire a consultant. So why, when you start doing something as important as your health wouldn’t you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

Beginning Running – A Simple Plan to Get Started

How to Run Faster than a Three-Toed Sloth…


Learn How to Run Faster than when I’m Lying on the Couch

“How to Run Faster?” is the WRONG question!!!

Running by Minutes!

That’s it. It’s really very simple. It’s a bonanza of running for beginners!

The important thing:

Start slowly and build… Slowly and Consistently!

Rather than being a slave to mileage logs, always trying to get in the right number of miles per day, even when you feel like your legs are made of Jello…

The Ordinary Runner simply puts in the MINUTES!

That way, if you feel great one day, you can run a little faster. (And if you feel like a slug, you can run a little slower.) Just run the number of minutes you have set for the day!

You still get your run in for the day, whether you feel great or feel lousy!

This is a much lower pressure approach to fitness, and much more enjoyable!

Remember when you were a kid…

… You could run! You did it all the time!

Running is natural. God made us to run!

That means you can learn to do it again! Just run!

You won’t have to worry about how to run faster…

… The more you run, the faster you’ll get, naturally!

It may have been a long time since you ran!

But that doesn’t mean you can’t do it again!

Just remember the most important thing:


And don’t feel the pressure that you’ve got to run fast! Remember, you’re in the top 5% of people in the world if you just get out there and run, whether it’s slow…

… or even slower!

Here’s a 7-Week plan to get you started:

Running should be fun!!

Before I show you the plan for getting you started (a very simple plan, by the way), I should say this again…

The important thing is that you GET started…

And then…


This plan is simple, and flexible. Follow it exactly or simply use it as a guideline, especially if you’re already exercising a little bit.

Start where you are, and don’t be embarrassed about it. Remember, with just a little time and consistency, you’ll be getting in shape, losing weight, feeling and looking better…

… And you’ll do it the healthy way, with your own work, not any cheap pills or diets!

If you haven’t run in years…

… don’t go out and run 30 minutes the first day. This is a SURE WAY to hurt yourself and end your running career before it begins!

Week 1:

Alternate 1 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

(If you want to, substitute a slow jog for the fast walk portion. Just be careful, and be realistic! Remember, patience and consistency are the keys!)

Week 2:

Alternate 3 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

Week 3:

Alternate 7 minute fast walk and 1 minute slow, for a total of 20 minutes. (Monday, Wednesday, Friday)

Alternate 1 minute slow jog and 1 minute slow walk, for a total of 15 minutes. (Tuesday, Saturday)

Week 4:

Alternate 2 minute jog and 1 minute slow walk, for a total of 20 minutes. (6 days this week)

Week 5:

Alternate 4 minute slow jog and 1 minute slow walk, for a total of (25 minutes Mon, Thur; 20 minutes Tu, Wed, Sat)

Week 6:

Alternate 5 minute jog and 1 minute walk, for a total of 30 minutes. (6 days this week)

Week 7:

Alternate 7 minute jog and 1 minute walk, for a total of 35 minutes. (5 days this week)

At the end of this 7 week period, you will be losing weight and feeling better! You’ll be well on your way to fitness, and you’ll notice you can run longer and longer!

Once again… You’re just getting started! Being an Ordinary Runner is a lifestyle, and WON’T happen overnight.

This is not a “Get Skinny Quick” lie, like you see on infomercials. This is the real thing!

Just Keep Moving!!!

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Can Too Much Water Kill

Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn’t drink enough water, you ran the risk of dehydration.

Researchers – studying 488 runners in the 2002 Boston Marathon found that the bigger danger is in drinking too much fluid (water or sports drinks) rather than not enough. They found that 62 of the 488 runners, more than one in eight, had a serious fluid and salt imbalance after the event. And three of them were in the danger zone.

Hyponatremia – a condition where drinking too much water or other fluids to the point where the salt level in the body drops too much – can develop during marathon races where the runners drink constantly to stave off dehydration.

Runners who actually gained weight (anywhere from 4-11 pounds) during the event and very thin runners are most at risk. Runners who drink sports drinks with very little salt in them are least at risk. The goal of drinking during a race is to replace water that is lost, not to take in more than you are losing.

A good way to learn how much is right for you is to weigh yourself before a heavy training session. Then drink and record how much liquid you consume during the training. Then weigh yourself again. If you find that you weigh more after the training than before, you should cut down on your liquid intake. By performing this exercise, you will learn how much liquid you really need to ingest during an event and be able to pace yourself accordingly.

Hyponatremia can begin with confusion and lethargy and can progress rapidly to more severe symptoms. They can include twitching, seizures, stupor, coma and even death.

In recent years, hyponatremia has killed several amateur marathon runners as well as competitors in the Marine Corps Marathon.