Sports: Jogging
Running consists of a series of leaps. Intervertebral disks are
subjected to rhythmic loading and unloading movements, with a greater
or lesser degree of vibration depending on the type of field or
the footwear used.
It is recommended
To always perform a warm up session of about 15 minutes
before initiating the sports activity itself. Warming up is essential
to prepare your body for the upcoming exercise and to avoid injuries.
The type of warming up will depend on age and physical endurance;
first, a general warm up, focused on the cardiovascular system,
and afterward, one specifically designed for the joints that will
be most used. In this case, stretching maneuvers for lower extremities,
progressing on to several short and light races, or short sessions
of running in place and raising the knees high.
Field: Preferably, run on soft surfaces (grass, sand)
instead of hard ones (asphalt). This is always important, and
crucial if you are overweight. Try to run along a circuit with
the same type of ground surface. Avoid passing from one type to
another (For example, from grass to asphalt).
Circuit: A plain layout is better, especially when not
physically trained. The greater the angle of the slope the greater
the strain on the spinal column musculature, the cardiovascular
system and on your entire body musculature.
Posture: Avoid leaning over, keep your trunk straight and
balanced, or slightly arched backward . Swing your arms at your
sides and avoid crossing them in front of your chest.
Stride: Rest your entire sole smoothly on the floor,
touching the ground in a vertical alignment with your knee.
Equipment: Sports footwear should be light -the
lighter the better- with a non-rigid stable heel and a high and
rigid rim to avoid sores. The sole must be 2 cm wide at the heel
and slightly less on the front. It is important that the shoe
sole be shock resistant, such as those which are air-chambered
polyurethane full soles , made of highly resistant rubber and
a cement inner sole. The insole should be changeable and made
of highly ventilating materials.
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Back Pain Research Network 
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