Jogging – sometimes referred to as the art of running with your brakes on – has become more than just a passing craze. Running is really a simple form of exercise and can be done, more or less, by most of us, whatever our age. You don’t have to join a club to do it, nor do you need to spend a great deal on equipment and gear.

Running is extremely effective in improving the efficiency of your heart, increasing lung power, toning muscles (particularly leg) and improving blood circulation. It helps to reduce stress and plays a great part in improving your all-round physical fitness. Devotees say it even increases your self-esteem.

You can jog alone or in company, at any time of the day, and for whatever distance you wish. Of course, you should not over-do your exertion. You’re not aiming to win Olympic medals or prove anything to anybody.

Your running speed has little effect on the number of calories you burn – weight counts more than pace. For instance, a 220-lb person would use 150 calories running a mile, while a 120-lb person would only burn 82. If you ran 5 miles a day (at a weight of 180-Ibs) you would lose about a pound in weight every 5-6 days, without changing your eating pattern! Running combined with a diet is an extremely effective way of losing weight.

If you have never done more than run for the bus before, here’s how to begin. First of all, don’t worry about speed. Just move along easily and stop when you get tired. Never strain yourself. Build up your stamina first. A 20-minute jog three times a week is enough to keep you healthy and fit.

Week 1: Try some brisk walking.

Week 2: Begin by walking for 10 minutes. Break into a jog for about 50 yards, then slow down to walking pace again.

Week 3: Continue walks but with two or three 50- or 100-yard jogs breaking them up.

Week 4: Take a walk and jog for 100 yards. Do alternative walking/jogging. If you feel out of breath for longer than two minutes after stopping, take it slower.

Week 5: Continue to build up to jogging for the whole 2.0 minutes.

Repeated running brings improvement in your condition and stamina. You have to keep it up. But you don’t need to take on more than you wish. Little and more often is better than straining once in a while.

What can go wrong? Over-doing running could result in ligament strain, knee and back injuries and inflamed tendons, in addition to blisters and other aches and pains. You can get Jogger’s Kidney, where blood leaks into the urine (brought on by exertion; it clears up with rest but do see your doctor) or Jogger’s Nipple, caused by the friction of blouse and bouncing, unprotected breasts. Keen runners prevent it with strips of plaster or special bras.

Joggers’ Guide

• Get your doctor’s permission to run if you are more than two stone overweight, over 35, have a family history of heart disease, suffer from high blood pressure or are recovering from illness.

• Warm up your muscles first. See exercises.

•Do not go jogging up to three hours after eating a heavy meal or taking a hot bath. Wait half an hour after waking up.

• Stop immediately if you feel dizzy or nauseous, develop cramp, chest pains, or uncomfortable breathlessness.

• Good supportive, well-fitting running shoes which have enough room for your toes to lay straight are a good idea if you intend to run regularly. If you run a mile, each of your shoes lands on the ground about 1000 times. A good running shoe should be flexible, especially at the ball of the foot, and should have a fairly hard sole with a layer of soft cushioning between it and the foot. You don’t need spikes.

• Socks are probably more hygienic than bare feet. Choose cotton or wool, which will soak up sweat. Don’t buy them so tight that they restrict toes or so loose that they may cause blisters.

• You can run in any clothes you wish, but most people find easy clothes such as track suits or shorts best.

• Keep your toenails trimmed. If your nails are too long, they take a beating in shoes.