Steady walking slowly builds muscle and endurance in your legs while enhancing your overall aerobic capacity. It also helps you develop a consistent daily routine incorporating exercise. After about a week, break into a jog about every four minutes for about one minute or less, advises Dr. William Fernandez, from Garss Valley, Calif. You can build on the time and intensity — gradually — as you start to feel more comfortable jogging.
Done properly, running doesn't need to be abusive to the body. Most people were never taught how to run, and yet as children most of us ran quite a bit. It's an instinctive activity. Unfortunately, modern living has taken us far away from many of our physical instincts, so you may need to relearn the art of running. In brief, that means:
- Start standing upright, but when you begin to jog, lean forward to let your upper body lead your legs. Don't just lean from the hips — try to keep your whole body aligned, and your back relatively straight.
- Focus on lifting your legs using your abdominal muscles. Those muscles, as a group, are larger than your leg muscles, so this style of running is more efficient than pushing with your legs.
- Establish a cadence that you can maintain. If you come to a hill, shorten your stride in order to keep the rhythm.
- Look straight ahead while running and don't let your neck, shoulders, jaw and other muscles tense up.
There's more to it than that, but those pointers should get you started safely. When running is done correctly, it strengthens bones, muscles and crucial spinal support structures.