FOUR STEPS FORWARD, ONE STEP BACK FOR BALANCE

With no partner and little equipment required, walking, jogging or running can be among the simplest fitness activities to begin and continue. A few easy tips will prevent injury and improve muscle balance, particularly if these activities are done outdoors. Be sure to alternate the sides of the road that you run.

Hills can be incorporated into your workout route.  To the greatest extent possible, alternate zig-zag and straight course, both up and down hills, to minimize stress to knees, hips and ankles.

To improve balance and overall fitness, 20 percent of the distance should be walked, jogged or even run backward. Warm up gradually, cool down by running backward; schedule your routes to include a level surface, such as a school track or central park reservoir path on which to safely travel backward.   If indoors, treadmill, elliptical etc. get up to 40 percent backward.  It will take some learning but well worth the effort.  Also, alternate the reverse stride indoors.  Here is an example, elliptical total time 40 minutes = 10 minutes forward + 10 back + 10 forward + 10back. 

GOOD LUCK or KCUL DOOG