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How to Transition from Walking to Running. I encourage every walker I train to include some jogging/running in his or her exercise program, and here is why: Jogging works different muscles than walking, even at the same speeds. Jogging gives a heavy body a reason to start becoming lean. Jogging makes you more efficient at walking. Jogging will contribute to bone density. Preparing for Jogging. Category: Overweight Running Tips. If you experience a headache out running as an overweight person. Running tips for beginners, including safety advice, technique, staying motivated and finding a running club. How to Start a Jogging Program When You're Out of Shape & Overweight. Part of the series: LS - On the Run. Starting a running program is a great way to kick. Starting a running program when overweight. Overweight or over 40, give this running program a try. Starting a running program for overweight people is not actually that hard. 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I mentioned previously that jogging gives a body a reason to slim down. If you've been stuck at the same weight, despite commitment to walking (and even weight lifting), then introducing your body to jogging may be just what it needs to reinstate fat- burning. You see, a lean body is more efficient at swift movement than is a heavy body. So if you add jogging to your exercise plan, it will . The human machine had no choice but to be lean. With modern living conditions, the body no longer has to be lean to survive. Thus, obesity is epidemic, and many other people struggle with 2. We Are Built for Running. The human machine was built for running. How else could we have survived as a species? Deep down inside, your body wants to run. You can change this, even if you have a lot of weight to lose, or even if a simple trot wipes you out in only minutes. So as you begin preparing your body for jogging, remind yourself that no matter how awkward and tiring it may be, your body was meant to run! Ease into Jogging with Intervals. Whether you use a treadmill (keep hands off the handrails!), indoor track, or outdoor path, you can apply the principle of interval training. Thinking of trying a running program, but not quite sure how to go about it? We kept a running list of your running questions—and we've got answers. Ready to try a running routine but unsure of how to start? Try this simple 15-minute program. Simply, this alternates jogging with walking. The jogs may be for only one minute, while the walking may be for a little longer. For poorly conditioned people, I recommend a one- two- minute jog at a slow pace, switching back and forth with a two- minute walk. Go for 3. 0 minutes. For more fit walkers, you can use the same interval times, but choose a jogging speed that gets you winded. Or, you can jog for longer intervals. I recommend intervals for the first few weeks because even a fit walker can get blisters, inner- thigh chafing burn from skin rubbing, ankle soreness or shin soreness if he or she jogs for too long at the beginning. Increase Your Jogging Time. Do the intervals for a few weeks, and then if you feel up to it, jog nonstop for 1. Tack on five minutes with every session until you reach the length of time you normally devote to cardio. For more out- of- shape individuals, just keep on doing the intervals. Strive to either increase jogging time a little bit with each session. Or, keep the same time (one or two minutes), but increase the speed with each session. Starting Running Program Overweight KidsAt some point, you will feel ready to sustain a jog for 1. Build up from there. A significantly overweight person can teach his or her body to sustain a jog for 3. It may be only 3 mph, but remember, different muscles are being worked. The joints are becoming stronger than ever. And the body is being prepared for faster running in the future. As you become more jogging- fit, go ahead and add inclines or hills. Becoming a jogger doesn't mean you must give up walking. But adding jogging to some of your walking sessions, or replacing some walking days with jogging, will add dimension to your fitness program by elevating your orthopedic health, and adding zest to your workouts. Preventing Injuries When You Start Running. Before you begin any jogging, walk first for five minutes to warm up your muscles and joints. Then spend five minutes stretching your hamstrings and calves. Then resume your walking and start adding the jogging intervals. After the session, stretch again for 1. Another muscle to work on, to prevent injuries, is the anterior tibialis, located at the front of the lower leg. Walking slowly on your heels for a minute or two will stimulate this muscle. 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Here, we'll go through some tips on how to back up your most important settings and tweaks, and restore them on your new system. One of the most persistent myths about Windows is that you need to reinstall the operating system. Here's what we recommend. Step One: Export a List of Your Programs. Before you do anything else, it's handy to have a list of all your currently installed programs so you know what settings to back up, and which programs you want to reinstall later on. The easiest way to do this is with CCleaner (a program everyone should have installed). Just open it up and export a list of your programs: Dear Lifehacker, You guys recently talked about Mac Maintenance, but I'm frankly still a. The best way to do this is with Windows Easy Transfer, Windows' built- in migration program for just such occasions. It can back up app settings too, but it's not very good at it, so we aren't going to use it for that today. To start it up, just open the Start menu (or screen) and type Windows Easy Transfer. When it pops up, you'll get a description of what it can do. Click Next and choose an external hard disk or USB flash drive for your files. Tell it that this is your . Click Customize to tweak the selection. In this case, we recommend unchecking everything and just backing up . I usually just copy these to an external drive or move them with Windows Easy Transfer as described above, though if you back up your computer regularly (which you should), you can always just restore them from your backup later on as well. Step Four: Back Up Your Program Settings. Next, you'll want to back up all the settings you've worked so hard crafting on each of those programs (at least the ones you plan to keep). After the program's regular uninstaller runs, you can remove additional unnecessary files, folders, registry keys and values that. 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How To Reinstall A Program On MacHow To Reinstall A Program From Control PanelBack those folders up individually, just like the App. Data folders. Your Program Files Folder: Most programs won't store settings in the Program Files folder, but it might store other important stuff, like plugins or themes you installed after the fact. If that's the case for the program in question, it's a good idea to back up its folder in C: \Program Files (or C: \Program Files (x. Your Registry: Some programs, like Fences, store all of their settings in your Registry. This is pretty easy to back up: just press the Windows key, type regedit, and press Enter. Right- click on the program's folder in the registry and choose Export to back it up. Games: If you play any games, the above tricks should work, but we recommend using a program like Game. Save Manager to make the process infinitely more simple. It'll search for games on your system, find where their save files are stored, and back up everything for you. Again, different programs will store settings in different places, so if you're unsure, do a bit of research before you start. If a program has the ability to . I also like to put a text file with that folder indicating the path to where it was stored. For example, if I were to back up Pidgin's settings, I'd back up the . App. Data and the Plugins folder in Pidgin's Program Files. I'd then create a text folder that noted where each of these two folders came from, so i know where to put them when I restore them later on. Repeat this process for each of your important programs, and you should have everything you need to reinstall them later on without losing your settings. This sounds like it'll take awhile, but it shouldn't. The easiest way to back these up, says Justin Garrison, is to save a . Drobpox or USB stick. That way, whenever you reinstall Windows, you can just double- click on your . The Windows registry is a mysterious place, but if you're comfortable editing it, you have the . If not, you can always do a little research and create the file yourself too. Part Two: The Restoration. Once you've got everything backed up, it's time to reinstall Windows. Insert the Windows installation disc and boot up from it, or use Windows 8's Reset option in the settings to start from scratch. Once you've got a fresh installation of Windows, it's time to restore all your stuff. Step Six: Restore Your Windows Settings. Before you do anything else, it's a good idea to restore those Windows settings we backed up earlier. Reopen Windows Easy Transfer on your fresh install, plug in your USB drive with your saved transfer files, and this time choose . This can take awhile, but you can speed up the process with a few tools: Ninite: Ninite is still one of our favorite tools for installing programs quickly. 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Check out our guide to portable apps for more information. Windows is great. The way Windows installs applications, however, is an out- of- date mess, adding. Install whatever you want, and when you're done, move onto the next step. Step Eight: Restore Your Documents and Program Settings. Once you've reinstalled your favorite programs, you should restore your documents, music, movies, and other files (in case any of your programs depend on them. This should be pretty easy: just restore them to the same place they were before (e. C: \Users\yourusername\Music\i. Tunes\, or wherever you had it located). Do the same thing with the app settings you backed up earlier. Open that folder and restore the folders to their original locations in App. Data or Program Files (in the case of App. Data, you should overwrite any files that are already there). When you start that program, it should inherit all your old settings and it will be like you never left! Step Nine: Restore Your Registry Tweaks. 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