Running is a trendy, economical and high-calorie-burning activity. But it’s also one with a high injury rate and one that’s not easy on the body. So is there any way for people with bad knees, high arches, osteoporosis, obesity or myriad other health issues to lace up and head out for a run? Seasoned exercisers who like brisk walks might enjoy adding a few running intervals to their workout. It’s a great way to burn more calories while getting in a “test run.” Try a half-hour workout, warming up with a brisk walk for 5 minutes, jogging 30 seconds, then walking until you feel recovered enough to pick up the pace again. Jog another 30 seconds and walk again. Do this until you reach the 25-minute mark, then cool down with walking only.

When you feel up to it, alternate 30 seconds of walking and 30 seconds of jogging. The right shoes are key to preventing injuries and enjoying the workout – don’t scrimp when it comes to this expenditure. The right shoes can last 300-500 miles, so it’s worth the extra money. Consider the surface on which you plan to run – grasses, dirt and indoor tracks have different and more gentle terrain than concrete, so it’s ideal for beginners. As far as technique, relax your body but keep the core tight to power your body forward. Arms should be at your sides with controlled pumping movements. Don’t slap your feet; land on heels and roll off of the toe. With the right preparation, you can run up the calories you burn safely.