Running and jogging are effective aerobic exercises with numerous health benefits. 

Jogging, running and brisk walking are the commonest physical activities sighted at any park, health arena or roads during early mornings and sometimes in the evenings. To burn those extra calories and stay fit, running and jogging are the easiest and quickest forms of physical exercise. But, if you are running for fitness, there are several dos and don'ts to burn maximum calories within 20 to 30 minutes.

Helps you stay fit
Running, jogging and walking are forms of aerobic exercises of various degrees of intensity. Jogging requires more muscle than walking and can be done by anyone, whereas running requires more effort and is more intense than jogging. These aerobic exercises help the body lose weight and make general improvements in one's health. Jogging and running both help the body shed calories and so eventually help reduce weight. At the same time, they help to strengthen the leg muscles, abdominal muscles and the cardiovascular system. Jogging prevents muscle and bone loss that often occurs with age. Both jogging and running benefit the human body as a whole.

Health benefits of running are numerous.
According to experts, running burns calories while one is working out. Regular running also increases bone mass and even helps stem age-related bone loss. Running enhances the mood by triggering a rush of feel-good hormones. Just 30 minutes of running five times a week can boost the quality of sleep and concentration during the day. Regular running helps defeat age-related mental decline, particularly functions such as task switching, selective attention and working memory. It guards against obesity and decreases risk of several obesity-associated ailments. Running adds years to life. Even if one meets just the minimum amount of physical activity -- 30 minutes, five times per week --one tends to live longer.

Outdoors is better
There's usually two groups of runners or joggers - those who run on the road or jogging tracks in the parks or in any open air environment and those who run on the treadmill in gymnasiums. As per experts, running outdoors in fresh air and in natural environment is definitely better than running in the closed environs of an air-conditioned gym. Elaborating on this difference, Eastern Naval Command's sports officer captain Animesh Nagar said, "If treadmills aren't cleaned after use by each runner, the sweat left on them makes it highly unhygienic for other users. Treadmill is also assisted running and increases heart rate without adequately tiring the muscles and this may lead to undue strain on the heart. Further, there are bio-mechanical and psychological differences between running on the treadmill and running on the tracks or streets. The treadmill has a uniform level and soft floor. But when running outdoors, the surface is a mixture of stones, soft and hard surfaces, wet or dry points, and combinations of all these. Running on to these surfaces is a challenge, which enhances the perception or the ability of the neuro-muscular system to recognise the impact on different types of muscles, joints and other members of the body. This is important for runners because it affects the balance, strength and economy of running. Running on the treadmill eliminates this important aspect."

Decide your ideal speed
Speaking on the other aspects of running the right way, captain Nagar said, "Taking the individual's weight into consideration, the ideal speed of running for an overall healthy adult depends on their comfort level. It can be improved with consistent training. For best aerobic exercise benefits, the heart rate while running should be about 130 to 140 per minute. The more the age, the lesser heart rate should be maintained to garner maximum benefits. When the heart rate is within this zone, the body primarily uses fat for energy while at higher heart rates, sugar is used for energy thus reducing the long term effects of the exercise. For optimum benefits, 150 minutes of run in a week that is 30 minutes running five times a week is ideal. Initially, while taking up the exercise, 10 minutes of running and 10 minutes of jogging is good. The duration may be increased as the body adapts to the exercise. However, if the person is obese or a cardiac patient, they must consult a doctor before getting into the running regime. Obese people are benefited from running or jogging. They can start with short runs/jogs and keep their doctors informed."

Do's and Don'ts 
As for the dos and don'ts for running, one must keep themselves hydrated by sipping water. Hydrate oneself well before and during the run. "Water is the best drink, avoid high carbohydrate drinks such as juices. In fact avoid anything which is pre-packed. Whole fruits are much beneficial than juices which are devoid of many photo nutrients and fibre. Ideally, one must avoid any heavy meal about two hours before the run. But a walk after dinner is recommended. Post run, one can consume a banana or any other fruit within 15 minutes of the completion of the run. If the duration of the run is more than 30 minutes, then drink water during the run as well. For each hour of run, at least 500 ml of water must be consumed. When getting initiated into running, one should not try to overachieve in the beginning. Running and jogging can be combined by alternatively speeding up and slowing down every few minutes," advised captain Nagar.

Are you a fan of running too? Or do you swear by yoga? Share your health routine with us in the comments section.