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Running/Walking
Running is a great way to burn calories and get the circulatory system working. Nearly the same number of calories are burned when walking or running! However, walking 2 miles would take nearly twice the time as it would to run those miles. Running or walking are great aerobic exercises which people over-look when traveling short distances. Instead of walking to a nearby store, people take their cars for short treks. Most beginning runners should start with walking, in order to increase stamina and build endurance. Also, by walking, the person knows his/her limits. Once the walker feels comfortable traveling 20-30 minutes without stopping, running that distance is the next step. Be sure to wear the proper foot-wear, as un-cushioned shoes will cause foot sores, and possible injuries. Also, keep up the amount of fluids you take into your body. Especially in the summer heat, large amounts of liquids are vital; the more you drink, the longer your body will be hydrated throughout the day.

Warming Up: A suggested practice is to run a 2-3 minute warm-up jog. This pre-run jog will get your muscles working and loosen them up.

Stretching: After taking a warm-up run, the runner should stretch. Stretching is very important in injury prevention. If you do not stretch, you can increase the likelihood of getting cramps, and/or injury.

Cooling Down: Be sure that you do not come to a complete stop after you run. Walking around for a bit will cool down your muscles and give them a chance to relax, without completely stopping. If you simply stop after your workout, your muscles will soon tighten and your muscles will be sore.

Post-run Stretch: It is important to stretch before you run, but it is also very important to stretch after running. As cooling down, this prevents your muscles from tightening up and becoming sore.

Common Injuries: Some of the most common injuries among runners include: shin splints, and plantar fascitis. Shin splints are pains in the front of the legs, from the knees and below. One of the largest reasons for this injury is lack of support in the shoes. When the runner wears unstable shoes, they can be very vulnerable to shin splints. Another common cause for shin splints is "pounding" when you run; when the runner comes down with too much force and there is not enough cushion to support the entire force. To avoid shin splints, try to be light on your feet and not to stomp on the ground with too much force. This is often hard to avoid when coming down hills, but can be minimized. Plantar fascitis is an ailment involving the Achilles tendon, the muscle connecting the heel of the foot to the arch of the foot (back of the ankle.) This condition is brought about when the shoes are not giving enough support to the runner and causes pain in the arch of the foot. In order to relieve the pain from this type of sore, apply an ice pack for 10-15 minutes.