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Health Benefits of Jogging and Running
Running is very good for your health. It provides a great cardiovascular workout, strengthens and tones your muscles. Regular jogging gives better overall physical condition as well as some other health benefits, including mental benefits such as relaxation and reduction of anxiety.
Regular running and jogging is a good way to improve your health and fitness. Many people are concerned about long term damage to joints such as knees, ankles and hips, as a result of running. However, with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks. There are several beneficial effects of starting a running routine:
Better running training tips and stretching techniques
Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. This is essential for maintaining good fitness.
It speeds up the digestive system and can help to relieve digestive problems. Many people that live a sedentary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise.
It counteracts depression, as all forms of exercise can help people cope with depression.
It increases the capacity to work and lead an active life. The fitter you are, the more active you can be. There are so many more opportunities available to people that are healthier and fitter.
Does jogging help you to lose weight?
Jogging makes you burn fat and thereby helps to lose weight. In addition to increasing metabolism, jogging is an effective way to burn more calories, which helps you lose weight. If calories consumed in food are less than calories spent during exercise and other daily activities, you will lose weight. It is impossible not to!
Jogging helps to reduce stubborn belly fat. Stubborn fat can be very hard to shift, but a running program can really help to cut down on the last of your stubborn fat.
If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise – the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did when you were overweight.
Jogging will strengthen the muscles and bone density of your legs, hips and back. Long distance runners have very strong legs, even though they often look very thin and weak. Running does not produce bulky muscles, like weight training or even circuit training does, but it does increase leg strength. Also, the constant impact caused during running can increase bone density, so long as you follow a healthy diet.
Jogging makes you sleep better. Also, if you exercise well, sleep comes much easier. One of the most important factors for improving fitness after exercise and diet is getting adequate sleep. Overtraining can occur if you do not rest properly.
Learning to Enjoy Running
Running can give you both physical and mental joy, so long you do not exhaust yourself! When jogging is done correctly, you will actually feel less tired after you have finished a tour than before you began. You may even start to enjoy the feelings in your muscles during the jogging and afterwards.
Running is a great way of getting away from your usual daily environment. Running outside is often much more pleasurable than exercising in a gym. Even running in the rain can be refreshing and pleasurable. While running some people also get an euphoric mental feeling – a runners high!
Jogging Routes and Sessions
Jogging may be performed in a lot of ways. Long distance jogging generally covers 6-20km, at a moderate speed on even roads or paths. Short distance jogging covers 3-6km in a faster pace. Jogging upwards in a steep terrain 3-4km, in a speed adjusted to the steepness. Jogging in a hilly terrain with paths going both up and down 4-8 km. It is advisable to vary the type of jogging from day to day, and to find several different routes to run. By running different routes you create more variety, which helps to keep you motivated. Also, by having a set of routes of varying distance, you can develop a weekly running schedule, which includes both short fast runs and longer slower runs.
Planning a Running Session
You should start out at a slower pace for a few minutes if you have not warmed up already. Then you gradually increase to a comfortable speed. Once you become familiar with a few different routes, you will quickly learn the best pace for you, and also will know when to push yourself a little harder. Timing each run is a great way to monitor improvements. Some days you may feel that you have not run so well, but the time on the clock may show that you have actually matched your personal best.
Read George Gandy’s (Seb Coe’s trainer) Top Running Tips
Stretching Your Muscles Before and After Each Session
It is advisable to stretch out before and after each jogging session, two minutes before and three to four minutes after jogging. When stretching out do the following movements:
- Bend forward and touch your toes.
- Kneel down on one of your feet, and stretch the other out backwards.
- Bend your body to both sides.
- Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
- Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
- Place your hands behind your neck and stretch your arms backwards. Then twist your body to the left and right, and also bend to each side.
After the jogging it is often advisable to wait for a few minutes to regain your breath and relax before you stretch out.
Planning Your Running Schedule
If jogging is the only sport activity done, then a jogging session every other day is ideal. This is enough to give all the health benefits and gradually increase your condition and endurance without wearing yourself out. If you combine jogging with other types of sport activities, then running twice a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.
How To Start Running
If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that are not compatible with jogging activities, or some conditions that you must consider when doing your jogging.
The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.
Write a Jog Log
A good way to log your progress is to use a running journal. You are welcome to use our Running Diaries for this purpose.
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This is what I look for, the long term benefits of distance running from others so I can show others there are lasting benefits of exercise.
I just read that jogging should not be the first thing to do when you wake-up but however that is what I am doing at the moment.Does it really have any bad implications?I enjoy doing that way cos it makes me start on high.
If you enjoying it, and not suffering injuries etc. then carry on. I used to live with a middle distance runner that ran at 5.30am everyday, even in winter. Warmup first, have a good breakfast afterwards, you should be OK.
It is a really nice article. I enjoyed it as I enjoy my jogging..
i only started jogging yesterday,for 10 mins. I felt like my heart would burst out my chest afterwards. But i jogged today again,and felt much better. Its a routine i think i am loving already.
I jog first thing in the morning, well …after my prayer session, so its still pretty early, and it works for me too. I wasnt doing any warm up exercises, but i will start with the stretches i read in your article. One more thing? Is it bad if i jog everyday of the week?
I jog for about 40 mins everyday around my local park which is 2.9km a lap. First lap takes me 12mins 2nd lap 13mins final lap 13 or 14 mins . Should I be jogging same time at each lap or is this normal?
Perfectly normal to slow down a little as you get tired. So long as you are benefiting from it, it is good.
I have been jogging for 4 weeks now and feel incredibly good. I started jogging to help me lose weight. I am fitter and leaner and dropping around 3 or 4 lbs a week along with a diet. When I first started everybody told me that jogging messes up your knees and reading online alot of websites state that jogging doesn’t help you to lose weight.
I’m burning more calories than i’m eating so how can it not?
I feel better than I have felt in a long time and I often get the ‘runners high’ afterwards when I feel great. I sometimes run in the morning and sometimes in the afternoon depending on my work pattern and only for about 30 minutes 4 times per week.
I would recommend jogging if you are physically capable of doing so. It will be hard at first but start off slowly and keep at it and you will reap the rewards and look forward to your running.
I really enjoyed the informative video on proper jogging techniques. I do have a few questions though. I am on a strict regime as far as running is concerned and I run 2 miles everyday and walk a half mile. I start out with a few leg stretches and walk the first lap (1/4 mile). Proceeding my first walked lap, I run 8 laps (2 miles) and finish with a brisk walk around the track (1/4 mile). Am I running too much? Secondly, I don’t always run at the same times. Sometimes it’s in the morning and sometimes it is in the night. Should I have a more strict time frame when I run? Lastly, I time myself when I run and I’m clocking in doing 2 miles under 20 minutes. Is that good?
Hi Chris,
It is not uncommon for serious runners to run twice a day, morning, lunchtime or evening. You are certainly not doing too much. Keep plugging away. Maybe start adding in some extra laps, increasing your daily run to 3 miles. Also the first walked lap could be a slow jog too. Sounds like you are doing a great job, so keep up the good work.
My name is Joe I run 3 miles mon-fri. I used to weigh 185 now i droped to 170 im about 5″4 i think and ive been doing this for about a month and a half now and i have seen some improvements I do feel more active im my daily life and i sleep alot better at night. I really do feel great though i just hope I can keep this up for the rest of my life! =)
Well done Joe, that is excellent. People generally start to see the most gains from the 2nd and 3rd months as their bodies get used to the training and the running muscles start to strengthen. Stick with it.
Hi,
I recently began jogging 30 to 45 minutes twice a week. I also do 60 minutes of power yoga 2 to 4 times a week. Due to my schedule I’m only able to jog on weekends. Do you believe this regime is enough to help me lose weight and become fit?
Yes Lena, exercising 4-5 times a week will certainly get you fit. Just make sure that you push yourself harder each time. Run for longer, run faster, do more sun salutations!
I jog everyday for two weeks already and I don’t eat that much . Why am I not losing weight??
Ameo, give it time. Generally in the first month of jogging you are increasing your leg muscles and improving your cardiovascular system. As you get fitter, you will start to lose weight. Keep going, and hoping in another 4 weeks you will see improvements. Read these running tips, they are from a top athletics coach.
I really need to start jogging again thanks for this article – gave me the motivation that I need to get off this computer and start stretching
Heello…..
well i recently started doing exercise
especially like jogging
well my current height is 5.4….and my age is 20..can i increase my height 4 to 6 foot
with the help of thz exercise(jogging)
Hi Naveed, I have never heard of anyone getting taller as a result of jogging, so I think that the answer is unfortunately no.
Hi,thanks so much for this article. Im gona start jogging today. I wana get rid off this stubborn belly fat that i have. I want a slimmer waist and bigger legs.
Hi.. Im 17 and i recently started jogging about 2km every day to keep active and fit.. But i already am quite thin and i dont want to loose any weight,i only want to tone my muscles.. So will jogging tone my muscles or will i loose weight?
Thanks
Jogging will certainly strengthen your legs. Just ensure that you eat a healthy well balanced diet, with plenty of lean proteins. If you are worried about getting to slim then do some weight training to build the muscles a little. This will give you a better shape.
Hello,
I look ten years younger than my age because I start my exercise at 6am daily with brisk walking which is followed up by 2-3Kms of jogging. I am doing it for the last two years and am physically fit with no showing up of belly. I only take rest on Sunday. Kindly inform that if I am jogging on alternate days, will it have the same effect like jogging on daily basis? What should be my speed if I am jogging on alternate days? Thank you
Hi Harry. Jogging on alternative days will not have the same effect as a daily jog, but this does not mean that you will be significantly worse off. As you have been jogging for 2 years you are really the best person to determine how much you need. Cut back to every other day and assess how you look and feel. If you are still full of life, still slim, still happy, then it is enough. The walking alone may actually be enough, and walking is something that you can carry on doing for a long time. Did you see our new article on walking today?
hi! It is almost 3 weeks when I started jogging. Jogging really helps me in loosing excessive fats. However, during afternoon I feel sleepy, and apparently I sleep for about 45 mins – 1 hour. Some friends said that sleeping in the afternoon is not good when you’re jogging. It will make you bigger as they said. Is that valid/true?
Hi Pamela, if you are tired and have time to sleep, then sleep. Sleeping does not make you bigger. You recover faster when sleeping and will get fitter quicker.
I used to do a jogging exercise for the past 5 years already but when I stopped jogging for almost 2 months now i feel heavier, and I gain weight. I just returned back my daily routine jogging 45 minutes for 4 times a week for approximately 5kms. Am i doing the right thing? What are the disadvantages if i stop jogging. Thanks
Hi, I used to be a high stepper in high school and I threw on the track team. I did it for four years, but when I graduated in 2005 all the activities stopped. I havent been active since I graduated and have packed on alot of pounds. The pounds are mostly in my breast and my stomach. I have been thinking about jogging mon-fri on the premises of the apartment complex where I live, so that I can get back active and lose weight. Do you really think jogging 5 times a week will help me to lose weight? I am 22 years of age about 5′5 to 5′6 and I weigh 190 pounds and I have weighed that for about a little over a year now. Will jogging really help me?
Hi Kay, jogging will get you fitter and healthier, but it is not always to the solution to weight loss. You need to up the tempo for that. What sort of training did you do for stepping and track? Why not draw up a routine based on what you used to do and follow it. If you decide on jogging, then do some sprint drills too, mix it up. Stop to do jumping jacks too. Make it more of a circuit training routine.
Hi, due to the nature of my work, i am only able to jog in the wee hours of the morning (usually around 4 to 5am) Normally what i do is have a light meal before i jog, and then followed by a much more heavier meal after. I then get back to bed and wake up somewhere in the late afternoon. Will these routine help me in my desire to burn belly fat? Or will it just do nothing for me due to my eating and sleeping after my jog.
Hi Jason. Your routine should not make any major difference. If your breakfast is large (you say heavier) then this may not help you lose fat. If your weight is not reducing then look at your portion size. A banana before running should be enough, and then a healthy meal with lean proteins and not too much starch. Sleeping after exercise is good – we grow and get stronger when resting, not when working / exercising.