Running

Equipment:
A pair of running shoes and clothing appropriate for the weather are all you need. A pair shoes will cost anywhere from $40 to $120. Make sure you buy shoes that are the proper size. Feet have varied shapes (even on the same person). Running shoes also have different shapes. Visit your local running shoe store and assure yourself (by asking questions) that sales personnel have sufficient knowledge of shoe characteristics and your training plans.
Variations:
Jogging for exercise: This can be part of a regular routine or a type of cross-training if your primary exercise activity is swimming, aerobics, etc.
Moderate Distance: This includes preparing or training for 5K and 10K runs.
Long Distance: This includes more ambitious distances such as half-marathons (13.1 miles) and marathons (26.2 miles).
Cross Country: Running outdoors on varied terrain over varied distances.
Aqua Running: A good low-impact alternative in which you run in a pool while wearing a flotation vest.
Short Distance: Generally varies from 100 meters to 1 mile and requires faster speeds.
For those seeking social interaction as part of their running activity, local running clubs/organizations offer weekly club runs. Camaraderie among recreational runners is legendary, take advantage of it!
Muscle Groups:
Running involves the lower body (the ankles, knees, and hips). Specifically, running works the hip flexors, the quadriceps, the hamstrings, and the gastrocnemius and soleus muscles.
Guidelines:
Risks:
Injury is always a possibility, especially in the area of the knee and foot. If you plan to begin a running program, ease into it gradually. Do not increase distance more than 10 percent per week. Pulled muscles and other related aches and pains can be avoided with a proper warm-up.
Safety: Take your runs in familiar neighborhoods close to home. Try to avoid busy streets and intersections - pedestrians rarely appear on automobile drivers’ radar screens. Running at dusk, dawn, or in darkness, when visibility is low, requires that you wear bright and reflective clothing.
Concerns:
Do not increase distance or intensity too quickly.