Jogging

There are many health benefits to jogging, including increased blood circulation, increased muscular strength and bone density in the legs, hips and the back.

It also strengthens the heart and can help relieve stress and depression as well as digestive problems and can help you get to sleep more easily.

Jogging is an excellent fat burner as it increases metabolism, helping to burn calories.

Depending on your weight and the speed and distance of the run, it is normal to burn between 100 and 200 calories during a 30-minute session - that’s roughly the equivalent of a four finger Kit Kat.

Many people are put off by the perceived long-term damage that running can do to joints-such as knees, ankles and hips.

However, purchasing a good pair of air-soled running shoes, and a common sense approach including a good warm up and warm down, keeps the risk of injury to a minimum.

To warm up hold various stretches of the ankles, calves, thighs and hip for 15-30 seconds before releasing.

For the warm down, slow to a lighter pace or walk; or repeat the steps you took in the warm up.

Before starting to train, it is advisable to visit a specialist running shop who will be able to measure your feet and help you choose the best pair of trainers in order to help you avoid injury.

Also, ensure you drink enough water before and after exercise to avoid becoming dehydrated. Always stop the exercise and have a rest if you become to feel ill.

Too little water can lead to cramping so it is advisable to buy a proper sports soft drink, which will also include the correct balance of sodium, potassium, magnesium and calcium that are lost during physical exercise.

It is important to take some safety precautions before going jogging outdoors, especially during the dark.

Always wear bright, visible clothing, stick to well lit routes and let someone know how long you’ll be and where you’re going before you set off.