Running and jogging are aerobic exercises. Running and jogging affect the heart, lungs, muscles, and bones. Both these aerobic exercises help the body make over-all improvements.

Jogging is not the same as walking. Jogging requires more muscle for the added speed, up-and-down bouncing, deeper breathing, and balancing. A beginner to exercise should begin an exercise program with walking not jogging. The pace to make walking aerobic is greatly reduced for a person who is overweight, older, or unfit. The best way to exercise gently and rest, exercise gently and rest, over and over. This should be done until the body is more fit and the resting heart rate gradually decreases. Then the body will be ready to begin sustained jogging, not before.

Running requires a lot of effort. It is more intense than jogging. Running speed is affected by stride length and frequency as well as total body fitness. Runners are more likely to enter running competitions and fun runs. They train to improve their pace and level of fitness.

Runners or joggers who want to add hand, wrist, or ankle weights need to add weights that are light (one pound or less). Keep in mind that adding weight to the hands places stress at the elbow and shoulder joints. Adding weight to the ankles places stress at the knee and hip joints. People with degenerative joint conditions should not use hand and ankle weights.

To improve your running speed, you may want to try wind sprints. Integrate wind sprints into your regular jog or run. Run faster than usual when sprinting for 3 to 5 minutes, then slow down to your normal jogging or running pace to recover for half of what the sprint time was. Repeat this 3 times. The principle is to go fast enough to get a little out of breath. Then return to the pre-sprint pace. Do wind sprints only once or twice a week, no more.

Do physical activities every day. It doesn't matter whether you are an endurance or recreational athlete. Everyone can benefit from regular exercise. The American College of Sports Medicine recommends aerobic exercise done for a minimum of 20 minutes, three times a week at 60% of the maximum heart rate. Exercising 4 or more times a week will increase your health benefits.

Check with your healthcare provider before you start an exercise program. Choose activities that you enjoy, and that are readily accessible. To learn more, visit your local bookstore or library, or call your local YMCA or YWCA.

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