Questions about Jogging

Question
Hi John,

Firstly let me tell you somethings that I think I ought to tell you before I ask my questions:

I am 40 (age), about 6 feet tall, 205 Lb (weight), taking medicine for mild hypertension. The nature of my work is mostly office work (mostly sitting in front of the computer).
About four months ago I thought maybe jogging/running for about an hour might help me reduce my weight. Besides it would be make a great fitness routine. So I started with walking and gradually slipped in a little jogging in there. So as it stands today I walk for about 30 minutes at the speed of about 4.5 miles/hr and 30 minutes jogging at about 6.4 miles/hr. That way I cover a distance of about 5.5 miles in the hour I walk/jog.

Okay, now my questions:
1. I haven't seen any significant weight loss in the four months. May be a couple of pounds. Does it mean that I need to alter my diet so as to see some results in terms of weight loss ? And if yes, what changes do I need to make in my diet so as to lose some weight ?
2. As I transitioned from walking to jogging, I realized that my ability to jog was way less then my ability to walk. About two months ago, I could walk for about 6.5 miles and be okay after that (i mean no pain). But I could bearly jog a mile. So I started jogging with my comfort level and increased the time in small increments. And I have reached the current levels. Is this pretty much how one does it ? Or is there a better way to increase my jogging time (and reduce my walking time). That way I will burn more calories in the one hour I got.
3. If I can reach my goal of jogging for an hour, then i would like to convert the jogging into running. is the best way to getting into a one hour running mode ?
4. Are there any breathing techniques while I jog ? I found that taking intermittent deep breaths seem to help me get through with relative ease. Is it true or just my imagination ?
5. Are there are any techniques on how much space between legs and which part of the foot touches the ground first ?
6. Any recommendations for supporting diet and exercises that I might consider to reach y goal more effectively ?

Thanks in advance.

Anil


Answer
Hi Anil
Questions
1..Your diet is critical when your trying to lose weight.You only burn aprox.100cal per mile and a little less walking.3500 calories in one pound.
2..You are working a good schedule now.Just jog at an easy comfortable pace regardless of how slow you go and in time you will reach your goal of one hour runs.
3..Jogging and running are the same.It is just some run quicker and some run slower.Don't worry Anil your a runner and in time you will be clipping right along and maybe jumping into some races down the road.
4..No breathing techniques,just run as i said in question 2.If your out of breath your running to fast.Just stay in a totally comfortable breathing pace and you will be fine.
5..No techniques just run and stay relaxed and enjoy the process.
6..For your information Anil i started out just like you at 6ft 220 years ago and 4 years later was running 7 min a mile for a a marathon 26.2 mile.I still train 7 days a week.I only say this to give you a little focus and vision for your own venture along the way.Now for the nutrition.Keep it simple.Most important is quality breakfast.I have a bowl of oatmeal with wheat germ,raisins,almond chips,walnut chips,olive oil,soy milk,banana.Custom prepare a lot of salads and just throw everything into them.All greens,nuts,seeds,tuna,chicken,assorted fruits, turkey,carrots,olive oil, peppers,cauliflower,broccoli,spinach,etc  etc,etc,etc.Be creative.This will cover all the daily balance of protein,carbs,good fats,vitamins and minerals and fiber which will get you off the blood pressure meds quickly.I recommend you eat these salads as often as possible even for breakfast if you like.I guess this covers it Anil.If you have any other questions just get in touch.

All the very best

John