Jogging 

Article by guest author, Dinah Bibby

Jogging is a great way to get fit and lose weight into the bargain. It's free to do, and you don't have to book a session, so you can fit it around your lifestyle. If you join a running club, you will find that it's an extremely social sport for all ages and will gain plenty of advice and support.

If you are out of condition or if you are just starting an exercise plan, then jogging can increase your exercise gently and ease you into a new routine.

Joining a club will also introduce you to new routes around your area, making your jogging more fun and enjoyable. Most clubs also organise runs where you can compete, or just join in for fun.

Jogging is just a lighter form of running and ideal for beginners. There are many different types of running, for example, you can try cross-country, on road, or a mixture of both (called multi-terrain). The distances will vary and you should try the shorter ones first. There are many local runs, which might be your stepping stone to ultimately trying either a half or full marathon.

Burn Rate of calories when jogging.

Depending on your weight and exertion level you'll burn 100-200 extra calories* in a half-hour session.

*Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn, based on your weight.

Getting Started

If you have never run before you should check with your doctor first. It's best to take things slowly to begin with. Find a beginner's running schedule that suits you and stick to it. The Great North Run and the Flora London Marathon websites often have 'starter' schedules. There are numerous running magazines / books that will also give you this information. Alternatively contact your local running club via your public library or sports centre, as they will have qualified coaches to help you.

Kit Bag

Essential Items

• Trainers - ensure your trainers fit properly and are comfortable
• Luminous vest - for night-time running
• Water bottle - you can buy bottles that fit over the hand to make it easier to carry when running.

Options

• Summer - shorts, socks, and running vest / T-shirt
• Winter - luminous vest, thermal running top, trackster (much better than jogging bottoms), gloves, socks and windproof jacket.

Safety

• Wear bright, visible clothing 
• Stick to well lit routes if jogging alone
• Let someone know how long you'll be and where you're going

Helpful Hints

Some people find their skin can chaff whilst running. To prevent this apply Vaseline to the areas that rub. Also wearing lycra 'cycle' shorts (without padding) can help.

For men - if you find you suffer from 'joggers nipple' (soreness when the vest rubs) cover them with micropore tape.

For ladies - choose a well-fitting supportive sports bra for comfort.