Jogging and running are as basic as exercise gets. So, put on your shoes and bound down the road -- or onto a treadmill.

Run alone or with a group. This versatile activity can be adapted to reflect your goals -- to lose weight, run a race or reduce stress. All you need is some decent shoes, a supportive sports bra and a stretch of road or a treadmill to run on.

Running is a great cardio workout, but take steps to protect your joints. Buy the right pair of shoes for your running style, weight and injury patterns and be sure to warm up and cool down properly. Learn how to minimize your risk of common problems such as stress fractures, shin splints and plantar fasciitis. Seek advice from a qualified personal trainer, the experts at your running club or an orthopedic specialist.

So what's the difference between running and jogging? If you feel like you're running, then you're running!

• You can run virtually anytime and under any conditions.
  
  
• It's a good way to be alone and think.
  
  
• Or you can spend time with a partner.
  
  
• You can also take it indoors on a treadmill or gym track.
  
  
• It burns a ton of calories. Even a modestly paced jog burns about 8 calories a minute.
  

• Pounding on the road over long periods of time leaves you susceptible to overuse injuries.
  
  
• Doing too much, too quickly opens you up to injuries such as shin splints.
  
  
• Some people find jogging and running a bore.
  
  
• Some runners don't like to go unless the weather is nice. Some love racing outdoors but can't stand a treadmill.