Jogging is one of the most effective, convenient and time-efficient forms of exercise. All you need is a good pair of running shoes and the vast outdoors.
If you'd like to start pounding the pavement, check with your doctor that running is the right activity for you. Then lace up your shoes and follow these tips from the American Council on Exercise:

• Keep your head level, and avoid bouncing. Lean forward slightly from the ankles, not the waist.
• Keep your shoulders down and relaxed.
• Strike the ground first with your heel, then roll to the ball of your foot, pushing off from the toes.
• Take time to warm up and cool down before and after a run.
• Don't increase your total distance more than 10 percent per week.
• If anything hurts, take time off until it feels better.
  

慢跑是一种最有效，方便，省时的运动形式之一。你只需要一双好的跑鞋和足够宽广的户外空间就够了。
如果你开始开始你的跑步运动，那么先向你的医生咨询一下吧。然后系紧你的鞋带，遵循下列美国运动委员会认可的注意事项，来吧：

• 保持头部水平，避免跳跃。从踝骨，而不是从腰部，开始稍微向前倾斜。
• 放低放松肩部
• 用脚后跟先着地，慢慢整个脚掌着地，从脚趾离开地面
• 跑前做热身运动，运动完成后做一些降温工作
• 一周内不要把路程增加超过10%
• 如果有部位受伤，一定要停下来等感觉好点时再继续