Running or jogging, which is simply running at a slower pace, is one of the most effective, time efficient workouts around. Getting started and sticking with a running program is not difficult once you know what to do and how to do it.

To get started check with your doctor to determine if running is the best exercise for you. If you have heart, orthopedic or other physical concerns, brisk walking may be a better option. Wear good quality, proper fitting running shoes. Poorly fitting or worn running shoes can result in shin splints, sore knees and blisters. Wear comfortable clothes that will keep you from overheating in summer and warm and dry in winter. Avoid heavy sweat suits that hold perspiration and chafe your thighs as you run. Always protect yourself with a hat and sunglasses on sunny days. Run on solid, shock absorbing surfaces. Indoor tracks, asphalt and level dirt surfaces are the best. Avoid solid concrete surfaces such as sidewalks. Ensure that there is water available throughout your run.

If you run outdoors, invest in a water backpack or waist-belt to comfortably carry your water. Be sure that where you run is safe and well lit. Run smart by carrying identification and change for a pay telephone in your pocket or fanny pack in case of an accident or emergency. Joanne always carries taxi fare too, just in case.

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