In a perfect world we'd have all day to go jogging on soft grass, free of dog-do and violent muggers, the air devoid of exhaust fumes. Failing that, a flat, moving surface in a well-ventilated facility surrounded by well-formed, healthy strangers will have to do. Start with the best running shoes you can afford. Get the folk in black to show you how the machine works and don't go flying off the end of it when it starts up. Running and brisk walking have many health benefits: like all aerobic activity they speed up your rate of metabolism, help you lose weight and improve heart and lung capacity.

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