Jogging -- Joys and Myths.  There's something infectious about a jogger. Toddlers smile as you jog by, wave and, if they can, say "Hi!" Preteens, especially the boys, break into a run and challenge you to a footrace. Which never lasts more than a block, and which they always win (of course), and which invariantly ends in a jubilant "high five". And adults, even the neighborhood glum-bergs, smile as you breeze by, and occasionally call out "How many miles?" or "Keep it up!" And since joggers are not inherently threatening -- even pigeons hold their ground as you pass -- the folks that don't interact with you, just go about their business, posing unself-consciously for frame after candid frame of your mental people-watching newsreel. Jogging would be good for your spirits even if it weren't good for you physiologically.

In fact, jogging, like most physical exercises, releases endorphins which promote a mellow sense of well-being in addition to acting as a mild analgesic. If you're feeling a bit tired, or grumpy, or achey, a few laps around the track can literally make you feel better. That's short term. Long term, jogging lowers the resting heart rate, lowers blood pressure and generally improves muscle tone. And if that weren't enough good stuff, jogging reduces the incidence of -- believe it or not -- the common cold. Okay, so jogging is good for your mind and good for your body. But what about all the training, equipment, and careful diet needed to jog well? Well... We subscribe to the minimalist theory of jogging.

Training. Your body is your best trainer. Start running at a comfortable pace (this is exercise to make you feel good, not a competitive race) and stop when you get tired or feel taxed. On the first day you may not make it much beyond a trip around the block (a few tenths of a mile). But that's okay. We're not trying to break any records, or bones, or cartilage, or tear any muscles. Then do it again tomorrow. "No pain, no gain" is for fools, not feel-goods. If you run as much as you comfortably can three or four times a week (more if you like), pretty soon you'll be running distances and times that work nicely into your daily schedule and make you feel on top of the world. Don't worry about stretching and warm-ups and cool-downs; your body will tell you if you need them. Just remember not to "push it," but instead take all the breaks your body asks for. The only "pain" you can safely ignore is a "stitch" or minor muscle cramp. New runners often get them in the sides, lower back, shoulder, or groin. Normally you can diminish these by deep breathing and just "run through" them. Any other pain is your body's way of saying "Stop!" Pay heed and you won't get hurt.

Equipment. This time of year (summer), the only paraphernalia you'll need that's not already in your closet is a good pair of running shoes and, perhaps, a water bottle. (And a jogbra for the ladies; and an athletic supporter for the men.) To get started, you can run in any comfortable athletic shoe, providing the distances are short (half a mile or less). But you can't "get by" with an inadequate shoe for long, so let Road Runner Sports' Shoe Dog or a similar fitting service recommend the right shoes for your needs. (You might want to check Runner's World Magazine and the July 1998 edition of Consumer Reports for advice and recommendations.) Your feet are going to bear the brunt of your new activity, so pay attention to their hygiene and grooming. And about that water bottle. Most runners don't need one until they start logging in excess of five miles per outing. But dehydration or overheating is literally deadly so it pays to err on the side of caution. The longer and faster you run and the hotter and more humid the weather, the sooner you'll overheat. Again, pay attention to what your body is telling you. If you're out of breath and your face is hot and flushed and your pulse is "pounding" it's time for a break, n'est cest pas?

When Summer turns to Fall and then Winter, you'll obviously need to change what you wear, although shorts, socks and a T-shirt should do just fine until the temperature drops below about 50 degrees Fahrenheit. But let's leave layering, and mittens, and masks for another day with just one caution. In colder weather and colder climates, you'll need to balance protection against the elements with protection against overheating. Experienced cold-weather runners wear clothing they can loosen or remove as their body temperature changes during a long run.

Diet and dieting. Let's dispense with the "jogging to lose weight" notion right off. If you're overweight -- more than about 20% over published norms -- you shouldn't be running, you should be walking briskly, which is easier on the body, and pushing yourself away from the table. With the help of your physician, you'll be able to design a course of exercise and diet that will ease you into running as you build strength and lose weight. The joys of jogging are not limited by age, sex, or weight, but if you're seriously overweight don't start jogging or weight-lifting or any strenuous exercise without input from your family doctor.

So you've decided it might be worthwhile to try jogging but you've heard that runners, like other athletes, need a special "training table". We've heard that too -- you know carbohydrate loading before a long run, fibers to build protein, etc. -- and ignored it for some fifteen plus years and some forty plus miles a week. If you're jogging for fun and good health, you can support that habit quite nicely with a normal, well-balanced diet -- nothing special, thank you very much.

If you haven't tried jogging before, we hope our brief description of what it can do for you and our "minimalist" philosophy of what's needed in training, equipment and diet has convinced you to give it a try. For more information and to delve into the mystique, check out the wonderful page of resources posted by the Greater Boston Track Club.

Thanks for listening! We're "outa here" for now -- for a run!

While we were "outa here" we ran into a bully. Read my open letter about him to Dr. Drew Pinsky.