Running - The Amazing Exercise

Muscles Worked
Thighs (front) or Quadriceps, Thighs (back) or Hamstrings, Butt or Gluteus Maximus/Minimus, Abs (outside) or Serratus Anterior and Intercostals, Calves or Gastrocnemius and Soleus

Position and Movement
Keep your body upright and your stomach tight. Your back foot should give a good push-off with each step. Keep your arms somewhat bent to make your strides more efficient.

Tip
Make sure you have a comfortable pair of running shoes that suit your individual needs.

Calories Burned
Jogging at a moderate intensity for 30 minutes can burn approximately 360 calories.

Mix in a Walk/Run
When new runners begin a running program, they often start by following a run-walk routine. They run for maybe 30 seconds, walk until they feel recovered, then repeat the process for 20 to 30 minutes. This system has proven successful a thousand times over.

When world-class runners peak for the Olympics, they concentrate on "interval" training--the still-unsurpassed method for achieving maximum results. They run hard for 1 to 5 minutes, then walk or jog very slowly until they're ready to run hard again.

When ultradistance runners participate in those seemingly crazy races of 100 miles or six days (and beyond), they inevitably alternate running and walking. Which only makes sense. It's hard to imagine any other way to cover the mega-mile distances.