The health benefits of running (and jogging)

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Young woman jogging through the parkRunning is one of the best types of exercise and is very good for your health. It provides a great cardiovascular workout, and it also strengthens your muscles. Regular jogging not only improves cardiovascular fitness, it has also been shown to have other health benefits, including mental health benefits such as helping to manage depression and anxiety. Most importantly for many people, running is a good way to lose weight and generally get fitter.

Regular running and jogging is a good way to improve your health and fitness. You do not need to become a marathon runner to benefit greatly from running. You also should not be overly concerned about long-term damage to joints such as knees, ankles and hips, as a result of running because with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks.

The cardiovascular improvements that jogging provides are of greatest importance to many people as makes the heart stronger and more efficient, thus reducing the risk of heart disease and heart failure. The improvements in blood circulation and respiratory health which result from regular exercise is essentially what we call “fitness“.

Running also speeds up the digestive system and can help to relieve digestive problems. Many people who live a sedentary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise.


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! Many people have learned how to lose belly fat by starting a running program.

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. The key is to think long-term and always work on your fitness. Change can take a long time to come but the end result it much improved fitness and strength which makes maintaining a healthy weight so much easier.

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. As you develop your running you need to ensure that you are eating well, so read up on some nutrition advice for runners.


Jogging for stronger bones and muscles

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.

Running improves sleep

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.

Advice on jogging with colds and flu

Research carried out by Professor Mike Gleeson from Loughborough University and presented to the Association for Science Education (ASE) Conference in January 2011 found that gentle aerobics, such as jogging, helps to ward off colds and flu by up to 33%. However, running long distances and training for a marathon will make you around 6 times more likely to pick up a virus.

It is not just jogging that helps to boost the immune system, a daily brisk walk has the same effect. The research found that most types of intensive exercise increases the chances of catching a cold. This is not really a new finding as many athletes and runners have been well aware of this all their lives!

Training tips and stretching techniques


Running and mental health improvements

Running can counteract 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 who are healthier and fitter.

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”!

Planning your jogging route

Jogging may be performed in a lot of ways. Long distance jogging generally covers 6-20 km, at a moderate speed on even roads or paths. Short distance jogging covers 3-6 km in a faster pace. Jogging upwards in a steep terrain 3-4 km, 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 before and after each workout

It is now advisable to only stretch after each jogging session, and not before, for three to four minutes. 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 forward, 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, what is most important is that you run at a time that suits your lifestyle. If you are planning a long morning run it is best to have a drink and snack before you head out.

Are We Born To Run? Christopher McDougall believes that running is what humans are meant to do

Verrazano Bridge New York MarathonWhy do humans run? Is running what humans are evolved for? Christopher McDougall certainly thinks so.

In the TED Talk below, he talks about how Derartu Tulu won the New York marathon at the age of 37 after a long break from running and even stopped to aid Paula Radcliffe in the process. He also talks about the Mexican tribe that run to live.

The main topic is really about how running seems to be what humans are designed to do and that if more people ran, many health problems could be eliminated. Watch his talk below.

Humans Sweat – This Makes Us Better Runners

One interesting factor is that humans are excelled sweaters. This makes us naturally excellent long distance runners as we can control core body temperature very well.

Also running in a pack is possibly a very natural way to run. When people run in a pack they naturally stick together, cooperate and encourage each other. Christopher McDougall uses this idea to explain why the Ethiopian runner Derartu Tulu stopped to help another runner in a competition race, a race that she was actually running as she desperately needed the cash prize.

Running Shoes Work Against Nature?

Running injuries are a new problem. Christopher McDougall believes that barefoot running is the answer. He strongly believes that if we can somehow restore running to everyone’s lives then many weight problems will be overcome. Christopher McDougall is a barefoot runner, and distance runner, and firmly believes that this is how humans should exercise.

Christopher McDougall Talk from (16 minutes)

This is a really insightful talk about running. Many people are critical of running as a way of getting fit, believing it to cause long-term damage to joints and cause arthritis. However, humans seems to be designed to run. Or to be more precise, we evolved to run.

We did not take the same evolutionary route as the other great apes who continued to dwell in forests, we ventured out on to the open plains where it was vital to be able to cover large distances to find food and water.

One interesting question which sometimes comes up concerns running and children. Many people feel that running is something which should be avoided until we get older, become teenagers. However, there are many children who run long distances from an early age.

There is an interesting article by William O. Roberts in the Running Times which tells the story of a father and son who ran together. Although the father did not think that his 10-year-old son was ready for longer distances, the boy trained by him self by running around the block where they lived. He did 56 laps of the block which equalled 26 miles, and then informed his dad that he was ready to run a marathon.

They then ran the marathon together and finished together in the 4-5 hour range. At the request of race organisers the boy had to visit the medical tent but was found to be perfectly well, in fact he looked better than most adults.

“To date, none of the under 18 entrants have required care in the medical tent at the marathon finish line.” William O. Roberts, MD.

William Roberts points out that there is no evidence to suggest that running is bad of health.

Considering we are faced with a continuing obesity epidemic with more children become less active and more overweight, it cannot be right to discourage children or adults from running long distances if they want to, especially as it may be the most natural way to exercise and stay healthy.

William Roberts goes on in his article to make some suggestions for children and adolescents and the creation of rules for participating in long distance races. His main concerns are not so much the race themselves but the level of training that a child needs to do to prepare themselves for a race.

“Races that do allow children and adolescents to enter should consider tracking them for injury and well-being. If we, as a running community, can monitor the activity, we may be able to develop evidence based recommendations that reflect data and not supposition.” William O. Roberts, MD.

What do you think is most natural, running long distances of playing football?

Barefoot Running: Fitness fad and the natural way to run?

Running Barefoot on the Beach

Running Barefoot on the Beach

Running has always been one of the most affordable ways to get fit and lose weight, as all you need is a pair of running shoes and some loose clothing. Now some people are taking running one step further and making even bigger savings. They are running barefoot.

Barefoot running is certainly not a new phenomenon. The human body is built for running, and we started running long before Nike made their first training shoe. Those that are passionate about running barefoot actually believe that barefoot running is better for the body, as it causes less injuries, which results in the feet becoming stronger, helping to cushion the body on impact. Also, as a slightly different running style is required, less stress is placed on the spine.

When running barefoot you run on the balls of the feet rather than the heels. Your toes naturally spread out to help grip the ground and provide support. You will lean forward and bend your knees slightly to allow this, but it will come very naturally very quickly.

“It’s like your feet are suddenly free – like they are getting out of prison. And they are: your shoes.” – Ken Bob Saxton, a barefoot runner.

Ken Saxton was so impressed with his progress after throwing out his old shoes and going barefoot that he now runs a barefoot running website – He strongly believes that many running injuries are caused by running shoes. Even shoes that are tailored for an individual foot can cause injuries.

It is estimated that over 60% of all runners are injured at any one time, and most of these injuries are caused by the “heel strike”. When the heel strikes the ground first, there is no natural cushioning and all the impact travels up the legs to the spine. This does not happen in a front footed running position. Some runners have managed to cure their shin-splints problems with barefoot running.

Barefoot Ken now runs 10 marathons a year, and his joint problems seem to have cleared up since he threw out his running shoes.

Barefoot running is now so popular that you can buy, yes you guessed it, barefoot shoes!

Some Famous Barefoot Runners:

  • Zola Budd, the Olympic athlete from South African, used to run barefooted.
  • Abebe Bikila from Ethiopia won the 1960 Olympic marathon barefoot.

Ran Faster With The Loughborough Circuit

A great circuit training workout to compliment your running is the Loughborough Circuit, which was created by Coach George Gandy and helped Seb Coe go on to become a double Olympic Gold Winner.

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. Keep building on distance and speed each week and when you can add in some longer runs.

Always plan your runs well so that you know how long and how far you are going to run even if you are just planning a short run around the block. This gets you into the habit of setting goals and as you improve your fitness it will be easier to plan longer and more challenging runs.

Just aim to improve a little every week. Work on increasing your speed and the distance you run. This will build up your strength and fitness and over time you will start to run much longer distances. Following some specific Running Workouts can help you to speed up your running fitness.

Remember, as Confucius said, “it does not matter how slow you go, as long as you do not stop“. Keep on running and in time you will get fitter and healthier.

  769 comments for “The health benefits of running (and jogging)

  1. Gary Cooper
    October 9, 2008 at 4:24 am

    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.

  2. Johnson Aderomu
    April 15, 2009 at 11:38 am

    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.

  3. MotleyHealth
    April 15, 2009 at 11:44 am

    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.

  4. Geetha
    May 6, 2009 at 11:24 am

    It is a really nice article. I enjoyed it as I enjoy my jogging..

  5. tosan
    May 12, 2009 at 12:20 pm

    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?

  6. Gavin
    June 1, 2009 at 9:57 am

    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?

  7. MotleyHealth
    June 1, 2009 at 7:52 pm

    Perfectly normal to slow down a little as you get tired. So long as you are benefiting from it, it is good.

  8. Jon
    June 18, 2009 at 6:52 am

    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.

  9. Chris
    July 2, 2009 at 4:54 am

    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?

  10. MotleyHealth
    July 2, 2009 at 7:18 am

    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.

  11. Joe
    August 6, 2009 at 2:39 pm

    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! =)

  12. MotleyHealth
    August 6, 2009 at 2:41 pm

    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.

  13. lena
    August 16, 2009 at 8:25 am


    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?

  14. MotleyHealth
    August 16, 2009 at 10:19 am

    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!

  15. ameo
    August 29, 2009 at 9:46 am

    I jog everyday for two weeks already and I don’t eat that much . Why am I not losing weight??

  16. MotleyHealth
    August 29, 2009 at 10:58 am

    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.

  17. eddie g.
    September 22, 2009 at 5:59 pm

    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 :)

  18. Naveed
    October 3, 2009 at 6:19 pm

    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)

  19. MotleyHealth
    October 3, 2009 at 6:31 pm

    Hi Naveed, I have never heard of anyone getting taller as a result of jogging, so I think that the answer is unfortunately no.

  20. Lydia
    October 4, 2009 at 6:18 am

    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.

  21. Laiken
    October 23, 2009 at 11:11 pm

    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?

  22. MotleyHealth
    October 24, 2009 at 1:21 pm

    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.

  23. Harry John
    November 11, 2009 at 11:39 am


    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

  24. MotleyHealth
    November 11, 2009 at 12:17 pm

    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?

  25. pamela
    November 12, 2009 at 12:32 am

    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?

  26. MotleyHealth
    November 12, 2009 at 12:42 am

    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.

  27. RONIE
    November 12, 2009 at 8:00 am

    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

  28. Kay
    November 13, 2009 at 8:50 pm

    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?

  29. MotleyHealth
    November 13, 2009 at 9:02 pm

    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.

  30. jason
    November 17, 2009 at 3:37 pm

    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.

  31. MotleyHealth
    November 17, 2009 at 4:58 pm

    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.

  32. Moe
    November 23, 2009 at 3:04 am

    I am 43 years old and I smoke, I been jogging for almost 6 month now, 5 days a week, 4.8 miles a day, in one hour time, in the gym and I feel great!
    Can you kindly advice if you think this is too much.
    Thank you

  33. MotleyHealth
    November 23, 2009 at 9:59 am

    Hi Moe, it is not too much, great effort. All you need to do now is quit smoking!

  34. Jean
    December 4, 2009 at 6:20 pm

    Hello. I have been running now for about two months, I notice about a 10 pound difference in weight but notice more in loss of inches. I started out at running two miles in a 30 minute period and now at 4.5 miles fourty five minutes. I run every other day at about 10am and have noticed by 6pm I’m exhausted. I think by now I should have an increase in energy…..Am I lacking something? I’m not a big protein eater, could that be it?
    Thank you very much for listening.

  35. MotleyHealth
    December 4, 2009 at 6:36 pm

    Hi Jean, sounds like you are making good progress. The first few months will involve you building up your stamina and strengthening your legs. You will have put on muscle which explains why it may seem that you have not lost a huge amount of weight. Protein is essential for muscle growth, plus a healthy diet rich in a variety of vitamins and minerals will help. Maybe you could try taking a protein snack / drink just after you run – this is considered to be the most important time to consume protein. Otherwise you may just be lacking in energy, slow release carbs eaten throughout the day could help. If you last meal is lunch, then by 6pm you may be overdue a fee. Maybe a small snack around 4pm could be a good idea?

  36. Kieran
    January 24, 2010 at 7:58 pm

    Is running really natural? I have come across some information that claims human beings were not designed for long-term, non-stop running. The argument goes that we were meant for stop and start activities, and that movements like sprinting are more natural and beneficial to the body. Also, goes the argument, excessive running can cause muscle loss, and muscle loss leads to lower metabolism. I’m keen to start running but these findings have kind of put me off. Any thoughts (or reassurances?) Thanks.

  37. MotleyHealth
    January 24, 2010 at 9:41 pm

    I think that running is natural. We are so good at it. Besides, once humans moved from the relative safety of the jungles to the open plains, running would certainly play a role in the survival of the fittest and future evolution of the human species.

  38. Kieran
    January 25, 2010 at 4:31 pm

    True, and thanks for the reply. But my question remains: is long term NON-STOP running more beneficial, or is sprinting?

  39. MotleyHealth
    January 25, 2010 at 5:34 pm

    Running will lead to muscle loss so long as you ensure that you get adequate rest and nutrition. When Eddie Izzard recently ran around Great Britain he put a lot of muscle on, and he was running almost non-stop.

    However, is this best? No, not for the average person looking to get fit. Interval training, i.e. jogging then sprinting flat out for a short distance, followed by a slower run again, is generally considered the best way to get fit and to burn fat.

    Of course, if you are already quite muscular, then just running for a while may result in some muscle loss in the upper body. Many larger runners are muscular, it just happens that the best long distance runners are very small people and carry little weight.

  40. Kieran
    January 25, 2010 at 5:40 pm

    Thanks – that has really answered my question. As it turns out, I do tend to ‘bulk up’ if I do many push-ups and pull-ups. I want to be ‘toned’ without looking bulky (I’m male). The interval running sounds interesting. I think I might try that. How many days a week would you recommend, and is it necessary to do strength training if you are doing interval runs? I have asked a few questions here, so thanks for taking the time to answer!

  41. MotleyHealth
    January 25, 2010 at 6:03 pm

    Strength training is certainly essential if you want to tone your upper body. Push ups and pull ups will certainly help, but you may want to work your biceps and core muscles too. I would suggest a full body compound weight training approach – squats, bench press, deadlift, shoulder press, barbell curls. You will not really risk being too bulky with this workout as to get really bulky you need to be working at bodybuilding only for a long time and consume huge amounts of supplements. What may work better for you is a combination of weight training and circuit training.

  42. Kieran
    January 25, 2010 at 6:20 pm

    Great! Just one FINAL question: I like the idea of interval running. From what I read it will burn fat faster? And can you do circuit training and interval runs on alternate days?

  43. MotleyHealth
    January 25, 2010 at 6:23 pm

    Of course. Often circuit training classes will do shuttle runs, which are short sprints performed as part of the circuit. If your legs can take it, and you eat and sleep well you should be able to handle to exercise. And yes, studies show that interval workouts, specifically HIIT (high intensity interval training) helps burn fat faster.

  44. Kieran
    January 25, 2010 at 7:43 pm

    Thanks for all your answers, and for taking the time to reply. I appreciate it. You’ve certainly inspired me!!

  45. jessica
    January 31, 2010 at 9:48 am

    hi. My name is jessica and right now I’m in high school and don’t get out of school until it gets pretty dark outside. But to stay in shape I jog friday Saturday and Sunday for 2 miles. Is that still going to keep me fit?

  46. MotleyHealth
    February 2, 2010 at 1:46 am

    Jessica, it will help, but 2 miles of jogging twice a week is not really enough exercise.

  47. Heero
    February 9, 2010 at 5:42 am

    Hi! I’m Heero I jog every day 5-10 km and i go to gym for my work out 4x a week…do you think that is enough to get me fit? but i smoke 2-3 stick a day…^__^

  48. MotleyHealth
    February 10, 2010 at 4:53 pm

    Heero, that is certainly enough to get you fit! However, no amount of exercise will reverse the damage that cigarettes do. Quit smoking!

  49. Tisha
    February 21, 2010 at 9:42 pm


    I am just now getting back into shape and have alot of belly fat, due to having three kids. How many miles should I run and week and then start to pick up the pace?


  50. MotleyHealth
    February 21, 2010 at 10:06 pm

    Just listen to your body. Build it up slowly in a sustainable way.

  51. Adam
    March 19, 2010 at 7:55 am

    Thanks for the info. I workout in gym 45 min 5 days a week and jog for 10 min and walk for 10 min. What fruits / foods should I eat as I’m about to get married. What should I include in my diet to control mind and enhance power and in my teenager age I used to do a lot of bad stuff. as normally everybody does. So kindly advise.

  52. Adam
    March 19, 2010 at 12:21 pm

    and in breakfast i eat almonds/banana/apple and a glass of milk mixed with honey in lunch cucumber/chicken
    evening some dry fruits/dates/and milk mix with honey is that ok ?

  53. MotleyHealth
    March 19, 2010 at 6:03 pm

    Hi Adam, that is OK. Maybe eat a more varied salad with your chicken at lunchtime. You could eat more protein too, eggs or fish.

  54. Renee
    April 9, 2010 at 8:52 pm

    Hi MH,

    I am a top heavy gal who had a baby a year ago. My middle has always been my problem -I’ve been about 10-15 lbs overweight since I was 20 years old and have kept that same amount on me post baby. Glad to at least have gotten back down to my pre-preg self, but I want to lose a good 5-10 pounds of belly fat because that is honestly where the weight builds up on me. I have started a run/walk routine every other day for a total of 35 minutes on the treadmill. I run a total of 20 minutes at 5.5 and walk the other 15 at 3.3-3.5 – I alternate the running and walking, but make sure the running is more/longer/the bulk of the time on the treadmill. Will this type of routine every other day coupled with eating approximately 1600 cal/day do anything for my belly fat? I don’t believe in fad diets, no carb diets, etc. Thanks!

  55. MotleyHealth
    April 9, 2010 at 9:02 pm

    Hi Renee, yes it will certainly help. Increasing the running intervals will gradually get you fitter. But, you do need to keep a close eye on the diet, be strict with yourself to prevent you going over. Snacks are often the killer. Do some full body workouts too. Do you go to the gym? If so, and if they have a cross trainer, use that some days instead of the treadmill. It helps to work the upper body too. You are right about fad diets, but there is a reason why the low carb ones are effective for many people, and that is low-carb means low sugar, and it is the sugar that is often the problem. Try to reduce grains as much as possible, so cut back on bread, pasta and pizza!

  56. Renee
    April 9, 2010 at 10:08 pm

    Thanks for the quick response. I use my high rise’s “gym” which has 3 treadmills, 3 ellipticals and 2 bikes along . Do you mean the elliptical when you say cross trainer? If so, then instead of just doing the running every other day, should I make one of the days an elliptical day? I do do upper body weights to sculpt my biceps/triceps/shoulders/back 2x a week after the treadmill routine. I’ll try to cut out a lot of carb/sugar. I only do whole grains, steel cut oats, etc., but clearly that’s not enough. I get sick/shakey when I cut out all carbs as I did on the first few days of the South Beach, so I’m hoping the running will help coupled with a moderate diet.

  57. MotleyHealth
    April 10, 2010 at 12:09 am

    Yeah, elliptical is same as cross trainer. Take a look at the fitness and strength section, there are 2 new articles on using elliptical trainers. The sick/shaky feeling when going low carb could be a result sugar withdrawal symptoms, which is a sign that you are consuming too much. Then again it could just be because you are not eating enough. The thing to remember about low carb diets is that you are actually allowed to eat a lot of vegetables, if you chose them well. Salad leaves like rocket, spinach and watercress can be eaten in abundance. As can many other vegetables that have a low glycemic index. The upper body exercises sound good too though. Keep up the good work, eat healthy, drink plenty of water and enjoy your exercise.

  58. Shirley
    April 11, 2010 at 8:24 pm

    I’m 52 and would like to start jogging. I’m at a pretty good weight but my saddlebags look awful. My upper body has no more weight to loose. Will running jogging help or make me even more unbalanced ?

  59. MotleyHealth
    April 11, 2010 at 8:44 pm

    Hi Shirley, as you run more and get fitter you will burn off the excess fat. Take care of your diet also as this is important in losing weight. Your genetics determine where you put on weight first, and where it is lost last. The fact that you have lost your upper body weight is a sign that you are moving in the right direction. In addition to running you could do bodyweight squats at home too.

  60. KB
    April 21, 2010 at 4:48 am

    Will joggin three times per week for an hour mixed w/fast walking help get rid of cellulite in the leg/thigh/butt areas?

  61. MotleyHealth
    April 21, 2010 at 11:36 am

    Hi KB, cellulite cannot be removed through exercise unfortunately, although exercise can help prevent it building up. You could try this cellulite reduction diet. Let us know how you get on. Do not give up on the exercise though, it has so many other health benefits.

  62. KB
    April 22, 2010 at 7:13 am

    Humn.. I was reading the article that jogging/running helps to tone the muscles, so thought that applied to toning the legs such that the cellulite would be reduced or gone. I will try the food diet and see how that works along with jogging. How much salt should I eat per day? I get confused on the food labeling packages as they are measured in mg. So, not sure how much to eat per day.

  63. MotleyHealth
    April 22, 2010 at 10:07 am

    Running does tone the muscles, but cellulite is a skin condition. As for salt, aim for no more than 5g (5000mg) a day. Which is about 2g of sodium.

  64. KB
    April 22, 2010 at 4:26 pm

    Ok. Thank you!

  65. Key
    April 25, 2010 at 5:52 am

    Hi I am 5ft 7″ & weigh about 187 pounds. Ive been over weight for about a year. I recently joined a gym in hope to loose some weight for a trip I’m planning. on the treadmill I speed walk for 10 minutes then for the next 20 minutes I do a combination of jogging/running (jog 1 min & walk 2min) after that I get on the elliptical for 15 minutes & also eat a nice healthy diet. Do you think that is enough to loose belly fat & over all unwanted weight? If not what else do you suggest?

  66. MotleyHealth
    April 25, 2010 at 5:49 pm

    Hi Key, yes this should work. Ensure that your cardio workouts are intensive. On the treadmill increase the incline to max (if it is adjustable) and power walk uphill. This increases the work rate considerably. On the elliptical also do interval sprints for faster fitness and weight loss.

  67. MEGA$@
    April 28, 2010 at 4:40 am

    I started running as a New Years resolution. It is truly the best thing I have ever done. I have lost 20 lbs since January and all of my friends are amazed at how I look after only 4 months. I am truly addicted to running!! I will tell you that diet plays a major role in weight loss. It will be hard at first, but stick to it and it will get easier. I now run 3.5 – 5 miles 5 times a week. I have recently started weight training and am starting to see a big difference in muscle tone. Just put one foot in front of the other and dont look back, you will be glad you did. :-)

  68. Sam
    April 28, 2010 at 12:19 pm

    It’s my 3rd week of jogging now since I quit smoking. I run a total of 4.4 km everyday 5-6 days a week. I have a fairly proper diet and I wish to shrink my thighs and lose my belly fat. Will taking L-Carnitine supplements increase my weight loss?

  69. MotleyHealth
    April 29, 2010 at 10:21 pm

    Hi Sam. we have no experience with the use of L-Carnitine. Just keep eating a healthy diet and keep running. Some new research suggests it could be bad for you.

  70. Letty
    May 9, 2010 at 3:38 pm

    Can running get rid of belly fat on small bodies? I have always been small but all my fat goes into my stomach so I have never had flat abs even when I used to weight 95 lbs. I’m thinking in doing lipo smart but I feel bad a bout it since I have always being about the natural way of doing things. What do you think?

  71. MotleyHealth
    May 9, 2010 at 5:41 pm

    Running can Letty, but you have to do this intensively. Do interval sprints when running, really work ourself hard. Also vut out more sugar/bread/cakes/junk from your diet, eat smaller energy rich, high protein meals throughout the day, and do some full body workouts, circuit training or weight training as well.

  72. Letty
    May 11, 2010 at 3:37 am


    I have been runing on and off about 4 miles. I really like it but my time is so limited. Somehow, is Summer again so will try to keep it up more frequenly. Can you describe how to do the interval sprints? Thanks so much for the advice and yes I need to cut the sugar and pastries.

  73. MotleyHealth
    May 11, 2010 at 3:54 am

    The interval sprints are really simple. After you have warmed up well, increase your pace. The first interval can be 1 minute at a slightly higher pace just to get the blood really flowing, then slow down to a jog again for a minute. Then start doing sprints, aim to do 30 seconds flat out, then jog at a recovery pace for 2 minutes and repeat. You can adjust the intervals to suit your fitness levels, but ideally each time your run you should be pushing yourself harder. Either longer sprints, shorter recovery intervals or faster sprinting. Or a combination of all, mix it up.

  74. Sayali
    May 14, 2010 at 2:11 pm

    I’m planning for a baby. But want to reduce belly fat. Is running advisable now? Want to get rid-off that extra fat. Plz suggest.

  75. MotleyHealth
    May 14, 2010 at 2:58 pm

    Running is good, but not the best way. I would suggest that you learn some good indoor circuit training routines, maybe incorporating some yoga workouts too, like the Ashtanga Sun Salutation. If you use only running to get fit now you will find it very hard to get back into it again after you give birth. You cannot go running if you are at home alone with a baby. But if baby is sleeping, you can do your workouts in the living room. So learn some home fitness workouts. Check out what Zuzana does, she knows how to workout with little equipment.

  76. Jen
    May 26, 2010 at 9:46 pm

    I’ve recently lost about 30lbs by eating smaller portions and making healthier choices. I’m at a stand still now as far as weight loss but still need to lose another 20lbs. I have started a jogging/walking/running routine that I do about 5 days a week. Total distance is about 3-4 miles and I switch it up daily while trying to push myself harder (to improve stamina & endurance). I’ve only been doing this for the last 1.5 weeks and to my dismay… I gained 4lbs!!! Will this reverse as I push myself more or as my body adjusts? I was thinking that possibly I’m building muscle at a fast rate right now and my fat loss is not surpassing this for the time being. Please advise. Thanks for your help!

  77. MotleyHealth
    May 27, 2010 at 1:26 am

    Hi Jen. Great news at losing 30 pounds, well done! It is unlikely those 4 lbs are all muscle. Did you change your diet in the last 1.5 weeks? Maybe you felt hungrier after all the additional running and ate too much. Pushing yourself to work harder is always a good idea, increasing intensity as well as duration will help you burn more fat and lose weight too. But, diet is vital, you only need to over-eat a little to put weight back on again.

  78. Jen
    May 27, 2010 at 5:38 pm

    Thanks for your reply. I’m down 2lbs… so the gain has only been 2lbs now. And yes, I was hungrier in the beginning but I think I’m figuring out how to adjust that. For instance, run before dinner, not after. Or before any meal for that matter. I usually eat shortly after getting home from work, but am working on altering that and running instead and then eating after. If I eat before, I find that I’m hungry after too… If I wait to eat till after, then that helps. I really have to watch my portions & choices & realize that a little exercise doesn’t give me a free pass! Thanks again for your reply!

  79. MotleyHealth
    May 27, 2010 at 5:44 pm

    Sounds like you are on track Jen. The biggest mistake people make is thinking that exercise means they can eat more. Professional athletes eat more, but that is because they are training for 4 or 5 hours every day. That is not something the average person does. I always find that if I exercise when I start to feel hungry I can work through my hunger. If you are feeling weak a small banana before exercise is a good thing. The body can use he energy very quickly, and you can still digest it while exercising.

  80. Carlos
    May 31, 2010 at 6:39 pm

    Hi, i’m 17, 6″00 and 14 stone 11. I’ve very slowly gained weight since i was 12 by over-eating roughly 1000 calories more than i needed to (minimum) and not doing any exercise.

    My father and brother both have exactly the same body-shape as me, aesthetically and structurally (Long arms, broad shoulders, “lanky” looking). They are both the same height but both consistently 11 stone (which is what i was when i was 12).

    Since Wednesday the 26th of this month (May, 6 days ago today) I have joined a gym. I have been doing this workout daily:

    -1km on treadmill
    -4 sets of ten reps at 15kg on the Low row machine
    -same on the chest press
    -1km on treadmill (again)
    -4 sets of ten reps at 15kg on the Abdominal crunch
    -same on the bicep curl machine
    -another 1 Km on the Treadmill
    -finally, I occasionally add in a few more reps afterwards and 5 minutes intense cycling on the bike machine.

    I have stopped overeating and have been eating healthy meals 3 times a day (which is 3 or 4 meals less than before, as i used to snack on meal sized portions of things). Seeing as genetically I have a slim structure (I look “lanky-overweight” with disproportionate fat which doesnt look like the usual rounded fat), and my body has very slowly gained weight from eating so heavily without exercise.

    Will this change in eating and including a good daily workout as above bring me back down to 11 stone over time?

    Thanks, hope for a reply as I also suffer from extreme anxiety, and this makes losing weight hard for me as I am constantly worrying I’m not doing enough, so some reassurance would help so much.

  81. MotleyHealth
    June 1, 2010 at 11:29 am

    Hi Carlos, this workout, although not idea, will help you to lose weight. The diet is the key though, you need to make sure that you do not overeat again. Sounds like you are doing well. As you get stronger and fitter you should split the cardio and weight training sessions. That way you can do cardio more intensively, i.e. interval workouts on the bike and treadmill, and then more structured weight training sessions. The most important thing is to just keep going and never give up.

  82. Tina
    June 7, 2010 at 7:32 am

    Hello there, am 27 yrs, 5’10″ tall girl, weighing 62 kgs. After reading your jogging article, am inspired and wants to start jogging from today. Pls. advise as in what is better evenings or mornings, i have time for both slots ! Also, i need to know will this help in improving my hormonal skin imbalances and overall skin conditions too.

    Thanks for your precious time and advise :)

  83. Mark
    June 7, 2010 at 7:51 am

    Hi. I run approx 8klms on Monday/Wednesday and Friday every week. I do half on grass and half on footpath. I am 44 years old and only recently the lower backs of my legs are paining me. Am I overdoing it??? Two years ago I was almost 100 kgs and now I am 80 kgs but I love running. I have good running shoes. Can you advise me on what I am doing wrong??

  84. MotleyHealth
    June 7, 2010 at 9:03 am

    Hi Tina, both are good. Really it comes down to personal preference and fitting them in with your daily routine. Try both and see what feels best for you. Starting the day with exercising can be a great way to raise energy levels.

  85. MotleyHealth
    June 7, 2010 at 9:09 am

    Hi Mark, I really do not know. Where about on the lower backs – calf or lower? If very low then there could be a tight Achilles. Maybe try icepack treatments after running, keep your legs elevated for a while. If Achilles then after you are showered you can also use hot water bottle (feet elevated again) to help blood flow in that area. If the calf then I guess it is muscular, maybe stretching more after running would help.

    Maybe another solution is to cut back on the running a bit and do some circuit training, rowing, cycling or elliptical training (if you have access to these machines) to give yourself a more varied workout.

  86. Jennifer
    June 9, 2010 at 10:41 pm


    I have recently started jogging five times a week on a treadmill for 20 minutes, with a distance of 2 km. I am 30 years old, 5’6, and around 155 pounds. I eat a very balanced diet and am trying to lose weight. Do you think this is enough? Should I start doing perhaps 30 minutes?


  87. MotleyHealth
    June 9, 2010 at 10:47 pm

    It is always good to keep pushing yourself a little harder. You can either increase duration or intensity. Maybe just run a little faster in the 20 minutes?

  88. melissa
    June 14, 2010 at 8:58 pm

    Hello, I am 29 years old and had a baby almost 2 years ago and am very over weight, I started jogging, only when I started it was for very short distances, its been 2 weeks and I’ve lost 6 pounds and can jog for 12 minutes straight! Each time I jog (every other day ) I push myself a little harder, my question is, will jogging eventually tighten my whole body? I have 2 kids and use a double jogging stroller when I jog, the gym isn’t an option for me as I am always with my kids, what other at home exercises would you recommend or will jogging do it all for me ?

  89. MotleyHealth
    June 14, 2010 at 9:06 pm

    Hi Melissa. Jogging will help you to lose weight, and if you keep pushing yourself harder to run faster and further then this will really benefit you. You need to start adding some other exercises too though. Do some circuit training exercises at home on the days that you do not jog. Don’t stop jogging though, it all helps get you fitter and stronger.

  90. Geraldine
    June 22, 2010 at 11:25 am

    Hi, been jogging daily for six months, in the last two months been jogging on alternate days, i have not jogged for the last five days, will this affect my steady weight loss?

  91. MotleyHealth
    June 22, 2010 at 11:37 am

    Hi Geraldine, any break in a fitness program can potentially affect weight loss. If you keep a very close eye on your diet, reduce calories further and avoid sugar at all costs, then you may be OK. How has your fitness progressed in the last 6 months? Are you jogging faster / further now? If you are still getting fitter and stronger then you increase your potential to lose weight. Keep aiming to run quicker, or try adding some new workouts, such as circuit training or swimming, to get even fitter.

  92. Geraldine
    June 23, 2010 at 8:19 am

    Thanks for the response, I have managed to loose 40pounds so far in 6months, from 195.36pounds to 155.40 pounds I am 5’10, medium frame and at the high end of my ideal weight, need to get to 145 pounds. Been performing HIIT training for 30 minutes on alternate days, and I am now back on track, should I increase this?

  93. MotleyHealth
    June 23, 2010 at 8:41 am

    30 minutes HIIT every other day should be enough. Rather than increase it you could just aim to increase the intensity. You have probably been doing this anyway as you get fitter. Sounds like you are on track, well done.

  94. melissa
    June 24, 2010 at 3:21 pm

    I have been jogging 2 miles every other day now and just started using Golds gym abs yesterday on the off days going along with the work out video , I feel stronger but my belly is still really fat , is this enough to lose weight and get fit for me I am 213 pounds now and 5’9 ?

  95. sandi
    June 28, 2010 at 9:47 am

    Hi, been jogging for about 5 mounth, after jog i felt sprain in my feet, what i suppose to do to make my feet strong and can jog for along distance? Tx

  96. MotleyHealth
    June 28, 2010 at 9:53 am

    Find a running shoe specialist, it could just be that your current shoes are not an ideal fit. If your foot is not landing in the correct position it will turn slightly and put pressure on the joints. A running shoe designed for your feet should correct and problems like this.

  97. sandi
    July 12, 2010 at 4:09 am

    Hi, it’s me again, I want to show you my schedule, Wednesday I jog 3.5 km for 30 min, Friday about 3.5 km for 30 min and then Monday 8 km for 45 min. What do you think of that? Thanks for the answer.

  98. MotleyHealth
    July 12, 2010 at 9:37 am

    3 times a week is a good schedule for developing fitness and helping you lose weight. Why is your longest run also the fastest though? On Monday you run more than double the distance in only 50% more time. Why not run quicker on the shorter runs and make the Monday run even longer?

  99. Dawn
    July 14, 2010 at 8:23 pm

    I was running/ walking 2km once a week with a local group. I have come to enjoy it and now do 15 minutes of alternate walk/jog/fast sprint 5 x week. Hoping to build up to 20 mins next week, then 25 mins etc. Is this enough? Thanks. I deffo got the running bug now!

  100. MotleyHealth
    July 14, 2010 at 8:35 pm

    Hi Dawn, 25 minutes interval training 5 times a week should be enough. So long as you keep working harder as you get fitter you are going to be improving. Well done!

  101. Dawn
    July 14, 2010 at 9:44 pm

    Last night i was raring to go-at the running club. So i started off too fast and burnt myself out. I was fuming with myself.
    Our team leader advised me to rest today. ( Did my 15 min on monday too).
    Does anybody else get frustrated?- my mind wants me to be better and faster than my physical capabilities. So annoying-grrr.

  102. MotleyHealth
    July 14, 2010 at 10:33 pm

    Yep, been there. Having been much fitter in the past it is easy to have the will to do something but not the legs to carry me through!

  103. Mark
    July 18, 2010 at 10:09 am

    I jog 9 klms on Monday/Wednesday and Friday in 45 minutes. I am 44 years old. At the start my heart beats at about 180 and then after 10 minutes reduces to about 160. Is this ok??

  104. MotleyHealth
    July 18, 2010 at 10:19 am

    160bmp is a good work rate. Do you start by working harder, running quicker?

  105. Rene
    July 19, 2010 at 6:54 am

    I just started back jogging after taking a break for a couple of months and reading all your advice to people has definitely inspired me…I am definitely going to try the interval sprinting after jogging at least a mile to amp up my regimen…thanks so much for all your awesome insight

  106. sandi
    July 19, 2010 at 8:58 am

    hi, I’m 35 yo, 67 kg, 174 cm is that normal BMI or underweight, i jog 3x a week, Wednesday and Friday uphill, Monday downhill, should I reduce my intensity into twice a week? thanks for the answer.

  107. MotleyHealth
    July 19, 2010 at 9:28 am

    Hi Sandi, you can calculate your BMI here. Your BMI is 22.1 which means that you are a “normal” weight. So keeping active by exercising on a regular basis will help you maintain your fitness levels. I would carry on 3 times a week, or replace one of those running sessions with a different workout, such as weight training, bodyweight circuit training or another activity. Variety is good, and running will not help tone and strengthen your upper body.

  108. sandi
    July 21, 2010 at 3:10 pm

    Hi, next month i would do fasting everyday, that means i m not eat anything from morning to the afternoon, first meal at 4 am and the second one at 6 pm, what time should i jog ?

  109. MotleyHealth
    July 21, 2010 at 3:38 pm

    Hi Sandi, that is a tricky one. I would guess that after breakfast would be best, so 5am? You should have enough energy at this time. Maybe in the evening you will have less energy. Will one of the meals be much larger than the other? Maybe jog after the smaller meal.

  110. Henry
    August 3, 2010 at 11:11 am

    Hi, am 22, i weigh 68 pounds, 6.1,i have a severe social anxiety disorder and sleeping disorder (sleeping disorder is improving). Each time i jog i notice a reduction in anxiety level which is good for me, but the problem is each time i jog in the morning i find it difficult to sleep at night and if i dont have a good sleep, it tends to worsen the anxiety disorder. What should i do? I started less than a week ago, i’ve stopped now, i want your advice before i can continue…

  111. MotleyHealth
    August 3, 2010 at 11:26 am

    Hi Henry. I think there must be a typo as you say you weigh 68 pounds. Do you mean 68kg or 168 pounds maybe? Have you tried jogging in the evening instead of the morning?

  112. Henry
    August 5, 2010 at 6:53 pm

    Hi, am sorry for my mistake, i meant 68kg… I’ve not tried jogging in the evening cos i dont have enough time. Am still a student, so after school stress, i wont have enough strenght to start jogging at that time… I really need to come out of this anxiety disorder, it is really making life frustrating for me… I hope you can help me.

  113. MotleyHealth
    August 5, 2010 at 7:17 pm

    If you are suffering from after school stress and insomnia then I really suggest that you make the time for exercise in the evening. You seem to have recognised that jogging helps with your anxiety and sleep but do not want to jog in the evening. I think that you should I quick 15 minute and shower at around 9pm. Make the time for it. And if you are feeling weak eat a banana half an hour before your run.

    Why are you too busy in the evening? Maybe you need to readjust your studies? I used to study in the evening but after one year work experience during my degree I realised that if I managed my time better I could do all the study I needed between 9am and 5pm and have the evenings to myself.

  114. Letty
    August 7, 2010 at 5:56 am


    Want to make a suggestion to Henry about his severe social anxiety. I think is great that he is running since is the best for reducing stress but you could benefit also from a therapist that deals with clients with anxiety disorders and a support group. Anxiety is a horrible disorder that can take over your life. I used to suffer from panic attacks so I know how mentally draining it is. Hope the best!

  115. Muhammad
    August 11, 2010 at 11:43 am

    Hi, Thanks for the article, my name is Muhammad, I am 23. I do jogging exercise everyday for 20-30 mins in normal speed at 11pm and sometimes 10, I have been a smoker for 7 years but I quiet last month and started jogging everyday, in the beginning it was hard to even run for 5 minutes. but now I can run as long as I want. I used to have double chin and a chubby face, but just by running a month my double chin is gone :) I wake up fresh everyday, I feel healthy, but the only problem I have is my legs hurt real bad every time I begin my running. After the run my back and thighs hurt. What should I do? I want to loose my love handles a a tummy fat too. Please suggest something.

  116. MotleyHealth
    August 11, 2010 at 12:12 pm

    Hi Muhammad. Well done for quitting smoking and getting yourself in shape. Do you stretch after your jogging, this may help with the tightness at the back of your legs. As for when you start the run maybe give your legs a day or 2 rest and see how they are.

    For burning more tummy fat you need to do more varied exercise. Bodyweight exercises and weight training are excellent ways to lose weight. Take a look at our MCD Weight Loss Program for more information on losing weight with exercise.

  117. James
    September 11, 2010 at 11:13 pm

    I am 25 years old. I just quit smoking last week, and started jogging the same day I quit smoking. I am trying to get back in shape before I leave for basic training for the military. I have a two mile route that I do, but I can’t run very far without having to stop and walk to catch my breath. After iwalk for a few minutes I start running again until I am out of breath and continue this until I finish the 2 miles. It took me 18 minutes last night to get through. Any tips on how I can build my stamina?
    Thank you

  118. MotleyHealth
    September 11, 2010 at 11:20 pm

    Yes – just keep doing it. Aim to run faster each time and when you can run the distance comfortably without stopping start doing some sprint intervals – run flat out for 20 – 30 seconds, then jog again. You could also do some march training, load up a rucksack and go for a long walk. We have 2 military fitness training articles that may be useful:

    Military strength training
    Military Fitness Training / Running Drills

    The key to building stamina is working for longer. Also start eating a healthy diet – you will have to in the army so best get used to it now.

  119. Nancy
    September 14, 2010 at 8:48 pm

    Hi, I am 52 years old female. And weigh 200 lbs. I have so far lost 15 lbs by eating healthier and cutting back on salt and sugar. I have though lost a lot of inches and walk every day for one hour. My goal is to loose another 30 lbs by summer of 2011. If I were to jog everyday for 30 min would this help me tone? and will i loose my belly fat. I am by the way 5. 7 Thanks.

  120. MotleyHealth
    September 14, 2010 at 8:56 pm

    Hi Nancy. Really the most important factor is the diet, although the exercise is also important. I would suggest that you continue with walking for now, maybe aim to walk faster. You have set yourself a weight loss goal of about 1 pound per week, and this is certainly achievable. Keep cutting back the sugar, eat a low GI / natural diet and carry on with the walking program. A 30 minute slow jog may actually burn fewer calories than a 60 minute brisk walk.

  121. AARYAN
    September 20, 2010 at 11:02 am

    Hi, Thanks for the article,
    My name is AARYAN, I am 24(MALE). My height is 175, weight is 82.5Kg,My body is in health conition ?, Or I have overweight,plz let me know,I start going to gym before one week, am keep on jogging for nearly 45min,Actually am sports man, just for year i didn’t concentrate on my health due to some personal reasons,I want my previous abs shape, plz tell me what exercise should i follow.

    Thanks in Advance to my query

  122. MotleyHealth
    September 20, 2010 at 5:09 pm

    Well, you are a good weight, so you just need to work on building some more muscle and burning the last of that fat away. Intensive cardio sessions (with sprints etc) and weight training should do it. Cut our sugar/high GI/starch and eat plenty of lean proteins.

  123. Eve
    September 21, 2010 at 8:27 pm

    Hi, I was a bit overweight in the spring, so I started a moderate programme of regular cardio excercise at the gym (you know: zumba,dancing, body combat and those) and healthy eating back in May, BUT the truth is that I started to notice really fast and very significant results ONLY since I began jogging in mid-june, I chose it because it´s for free, you can do it anywhere you go, it is easy to carry on without schedules or gyms and the feeling afterwards is great! I´ve been running for about 3 months now: I do it 3 times per week and I alternate it with moderate muscle training sessions 2 per week. I have lost 24 lbs out of 20 that were at first my goal and feel a lot fitter now. The results have been so good that I ditched all the cardio at the gym and I go there only a couple of times per week to do weights and tone up the body. Almost all I do to stay fit is jogging. I recommend it to everyone

  124. MotleyHealth
    September 21, 2010 at 9:19 pm

    Well done Eve, that is great news. Combining weight training with cardio is certainly a good way to lose weight and get fit. The running burns fat while you exercise and the weight training burns fat while you repair and build muscle tissue. The gym workouts will benefit you in other ways too, especially if you do some balance training and stretching workouts.

  125. AARYAN
    September 22, 2010 at 2:01 pm

    Thanks for ur valuable reply,wht type of diet should i follow,means what to eat what to not eat, plz give me full & detailed information.& one more thing, what do u mean by these statement “cut our sugar/high gi/starch and eat plenty of lean proteins” explain me clearly, what are lean protein items, in which it is availble….

  126. MotleyHealth
    September 22, 2010 at 4:04 pm

    The best diet for you right now is probably a Caveman Diet.

    Foods that contain a lot of sugar are high in energy. If you do not burn this energy you store it as fat. So the easiest way to start losing weight is to reduce sugar intake. Low GI foods have lower sugar levels.

    By lean proteins I mean non-fatty proteins, so chicken, fish, eggs, lean red meats, pulses, nuts etc. Learn more about healthy protein sources here.

  127. Sophie
    September 26, 2010 at 2:29 am

    I have been using the WiiFitPlus for my running. When I get home from work, I jog for 20 minutes which amounts to a little over three miles. After that, I use my elliptical machine for 45 minutes. Before I go to bed, I jog again using the Wii for another 20 minutes. I would like to lose about 15-20 pounds. I do this everyday except Friday which I take off from exercise. What do you think of this exercise schedule? Thanks!

  128. MotleyHealth
    September 26, 2010 at 8:02 am

    Hi Sophie, it is good that you are working so hard. So long as you are increasing intensity you will start getting fitter. Really work hard on the elliptical, consider using this for intensive interval training. Maybe you could start doing something different in the evening before bed, such as some circuit training exercises. This will help to strengthen your core which is also important for runners.

  129. AARYAN
    September 28, 2010 at 9:45 am

    At present, my weight is 81.5kg, with in how many weeks can i get to 70kg (am following full diet as per your suggestion) i am burning nearly 150 calories in 45min by jogging daily.

    Now my question is whether i have to spend more time in burning calories or continue with these, because i am going to marry within three months, so i want to fit on my side, can i reduce to 70kg within 4 weeks by continuing my exercise (am mainly concentreted on jogging b’coz it really helps be in reducing my weight that’s why).

  130. MotleyHealth
    September 28, 2010 at 9:58 am

    Losing 11.5kg in 4 weeks (2.8kg a week) will not be easy but it is certainly possible in 3 months (1 kg per week). Jogging / running will help a lot, but you need to think about intensity. Add sprint intervals to your runs to raise your heart rate and really work your body hard. Also do some bodyweight circuit training exercises as these will really help tone you up, burn more fat and get you super fit. Keep the diet really clean, no sugar, no starch, no high GI. Only drink water. no juice.

  131. Robert
    September 28, 2010 at 2:08 pm

    I understand that running and jogging are both a great way to lose weight and get in shape, but what can you do if you suffer from a really bad case of shin splits in both legs? Are there specific types of stretching that can be done to help elevate the pain? Also, is there any form of strength training that can be done?

  132. MotleyHealth
    September 28, 2010 at 2:18 pm

    The only way to overcome shin splints is rest. Many people use ice packs after running to ease the pain.

    If running proves to be a problem then it may be wise to find alternative exercises such as circuit training, weight training, swimming or cycling.

    This article on Runners World gives some good advice on treating shin splints:—how-to-beat-them/234.html

  133. MotleyHealth
    September 28, 2010 at 2:23 pm

    That article suggests using band exercises but I think that calf raises will work the calf muscles in the same way.

    So take a break from running and do calf raises and squats for the legs, plus work your upper body too with bench press, shoulder, rows etc.

    You can either do calf raises with both legs at the same time, using a barbell, or one leg at a time. Work slow and steady, going through the full movement, stretching etc.

  134. manu
    September 30, 2010 at 5:14 am

    hello..m 22 yrs old ,173 cm tall and 152 pounds..i have started jogging on a treadmill 15 days ago and i have lost around 1 n half pounds..i jog for 5 mins at a speed of 4-5miles p/h and then i run at a speed of 9-10 miles p/h and i do it for 45min at a stretch.. i want to loose fat from my body specially stomach u plzz tell me that hw can i lose fat fast ..becuse i want my stomach to be flat u plz tell me that what will help more to lose fat fast..joging or running and at which speed…n i dnt want to lose my muscle mass…any tips on hw can i lose fat fast??
    thnx in advance…

  135. MotleyHealth
    September 30, 2010 at 7:36 am

    Manu, if you want to speed up fat loss without losing muscle loss (which is a very sensible desire) then I really suggest that you add some new exercises to your weekly routine. Do bodyweight training and/or weight training a couple of times a week to increase fat burning. How is your diet? Have you cut back on sugar, refined carbs and processed foods?

  136. AARYAN
    October 6, 2010 at 7:51 am

    In our Gym they are providing fat burning capsules, they really help me in reducing fat? (because I am very eager, to take it) there is no side-effect? what should be the diet (am following diet as you suggested to me)

    And moreover they are providing steam bath. For how much time I can take steam bath (Min And Max minutes) is it really helpful in reducing fat & Weight, PLZ Help me, am so much confused

  137. MotleyHealth
    October 6, 2010 at 9:09 am

    Hi Aaryan, the only advice we can give on the fat burning capsules is read the leaflet that comes with them, read the list of known possible side effects. Do a search on Google for the brand and for the chemicals in the capsules. With any medicine there is an element of risk, and for non-prescribed medicines the choice of taking them falls on you and you alone. Do nto let anyone pressure you into taking them if you are unsure.

    As for steam baths, they may aid muscle recovery in a similar way that ice baths do (increasing blood flow) but other than that I am not sure what their purpose is. If it is to sweat out toxins, then exercise does that perfectly well. As for how long to spend in a steam bath, again, probably not possible to say for certain as everyone if different. Just be aware that people have died inside saunas. I actually hate saunas, much prefer a cool room than a hot one.

  138. sanjog
    October 7, 2010 at 6:07 am

    hello every one …. this was my first day of jogging and i jogged for 30 mints n feeling great …but while jogging my bones below my thighs were paining like hell,,,, n continued to pain for 15 mints after jogging ,,,guys is it normal ???…. thanks

  139. MotleyHealth
    October 7, 2010 at 8:03 am

    Not normal, but if the pain stopped after 15 minutes then it cannot be serious. If this was your first time jogging it may just be that you need to take time to build up strength. Keep running, keep reporting back.

  140. AARYAN
    October 7, 2010 at 9:23 am

    Am providing all details about capsules,if u can help me, ok otherwise no problem, take it easy (anyway I am quitting that idea, am not concentrating on that) am just want to know about it.

    Brand name : universal nutrition (thermogreen tea caps)

    Ingredients for thermogreen tea capsules 90 capsules :
    Green tea extract : 750mg
    Quercetin : 50mg

    Other ingredients : green tea extract, magnesium stearate, gelatin and stearic acid.

    If u can help me, ok otherwise no problem, take it easy. Any way, thanks once again

  141. MotleyHealth
    October 7, 2010 at 9:36 am

    Ah, green tea extract. Yes, although I was pretty sceptical at first, there is some good evidence that it does aid fat burning, and so long as the caffeine content is not too high it should be safe enough – just remember, everything in moderation. And now for the science:

    “green tea extract stimulates brown adipose tissue thermogenesis to an extent which is much greater than can be attributed to its caffeine content per se, and that its thermogenic properties could reside primarily in an interaction between its high content in catechin-polyphenols and caffeine with sympathetically released noradrenaline”

    Reference: “Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity.” Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8.
    by Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J from the Institute of Physiology, University of Fribourg, Fribourg, Switzerland.

  142. MotleyHealth
    October 7, 2010 at 10:02 am

    More information on green tea for weight loss here. There are some known health risks associated with green tea, when it is taken / drunk in excess. Read the information. New Scientist link is interesting.

  143. sanjog
    October 7, 2010 at 3:18 pm

    Thanks a ton motleyhealth for replying back…. will definately come back to u if the pain persists,,,, thanks again :)

  144. chatavia cunningham
    October 14, 2010 at 5:19 pm


    I am a 29 yr old mother of 3. I am 5’3″ and weigh about 148 lbs. I am thin in all areas but my stomach. My husband and I have started running/ jogging 3x’s a week (45 mins) and this is our second week. We do 4.5 miles both jogging and walking and we switch quite often. I am trying to loose inches off of my belly. Will the walking/jogging help with this? And do I need to incorporate other exercises into my routine?

  145. MotleyHealth
    October 14, 2010 at 5:22 pm

    Hi Chativia. Yes, the jogging will help, as you will start to get fitter and build some muscle. However, diet also plays an important role in the development of stomach fat. Jogging for 45 minutes does not burn as many calories as a small snack provides.

    Other exercises to consider are ones that work the rest of your body, so full body circuit training and weight training also work the core and upper body are a good idea.

  146. chatavia
    October 14, 2010 at 5:35 pm

    Ok thanks. I am drinking 80 oz of water a day and trying to maintain a lower calorie intake a day. I have tried to be cautious about sugar intake but still end up going a little over my daily goal. How much and how long should I be exercising a week to try to loose inches off of my waist?

  147. MotleyHealth
    October 14, 2010 at 5:46 pm

    That depends. As I said, inches off waist is related to diet. You could exercise an hour a day 7 days a week and still have stubborn belly fat if you diet is bad. 3 times a week for 45-60 minutes should be enough if you are working out hard. You need to work to a high intensity, get out of breath and work up a sweat. A gentle jog may not be enough.

  148. Wanie
    October 29, 2010 at 6:54 am

    Hye there,

    Can i know if jogging suitable for underweight people? Actually, I am underweight and I plan to gain weight to achieve normal BMI. For diet, I knew what to do. But I’m lack knowledge about exercise. I had read ur article, and u said jogging can reduced body fat rite? So, I’m curious whether I can jog or not? My body fat percentage is less than normal. If I jogging, will it affect my body fat since I am underweight? Please reply me. Thank you~

  149. MotleyHealth
    October 29, 2010 at 10:18 am

    Jogging will be fine for you. Also start doing bodyweight exercises, such as push ups and squats, to build muscle. Eat more protein to help your muscles grow.

  150. Ravina
    November 11, 2010 at 3:10 am

    Hi, I think your responses to all the questions are so practical and to the point. I am 5’4″ and weigh 58.5 kilos. I am a 41 years old and have recently developed more belly fat in the last 2 years.

    I have been doing yoga on and off for 4 years and have had to stop my work out routin for a few months. I have recently started working out on the treadmill by doing interval training (walk/jog/sprint/run) at level 1 at 5.0-10.4 speed for 20 minutes. I follow this with 6 rounds of sun salutations, 4-5x a week. I plan to increase the intenstity slowly and build up to 50 rounds of sun salutations in one session.

    Question: Will I be able to lose fat and weigth with this regime? I can only perform this workout in the early mornings. Thanks.

  151. MotleyHealth
    November 11, 2010 at 3:57 am

    Hi Ravina, that sounds like a pretty good exercise regime. You should next look at your diet, decrease sugar/empty carbs (bread etc.) and increase nutritious carbs (low GI vegetables). Plus get your healthy proteins and fats still.

  152. katie
    November 13, 2010 at 7:42 am

    Hi! I just came across your site today and I really love your article.yes i do agree there are tons of benefits through jogging.I have a pear shaped body due to which its hard for me to look good in skinny jeans(hip fat only), I joined the gym to shed out those extra weights around my hip but rather i got my right thigh muscle (at the back) to get pumped( through recumbent bike) which looks really abnormal and very heart breaking(as i did not even do weight training)
    I did a lot to lose muscle mass in that area. i went under strict starvation, did HIIT, stopped eating meat,yet the muscle did not reduce. but i did hear that if you jog 45 min straight you lose muscle.

    Question: can i reduce my right thigh pumped muscle if i jog slow for 45 min followed by 30 min walk. also will this help me in reducing my hip fat completely?

    Thank You in advance

  153. MotleyHealth
    November 13, 2010 at 10:05 am

    You must be naturally quite athletic to build muscle so easily, so that is a good thing. To lose fat you have to also diet, there is no other way. If you still have fat and muscle on the hips then trying to trim down the fat more may be a better solution that attempted to waste away the muscle.

    Have you changed your diet? Ideally go low GI and reduce calories, while still exercising. Rather than performing long low intensity cardio workouts (which may help you) you could instead also do bodyweight circuit training workouts. Although I do suspect that you may have toned your muscles while not losing much fat.

  154. katie
    November 16, 2010 at 9:31 am

    Thank you for replying.actually i got my right thigh muscle pumped up not the hip. but i dont like the pumped look for my legs i naturally had very lean muscle but after working out on the recumbent bike its got slightly pumped.yes i am on a complete low fat and low carb diet also i am cutting down on protein to reduce the muscle mass on my right thigh.i am not a big fan of weight training and i dont prefer doing that at all as i develop muscle pretty quick.

    Question: i heard that slow jog for 45 min can help reduce muscle mass. IS that true? also if i slow jog for 45 min followed by walk can i reduce my hip fat and also reduce my thigh muscle?
    I really want to slim down my hips and reduce my thigh muscle.

    Thank you in advance

  155. MotleyHealth
    November 16, 2010 at 12:41 pm

    A slow job will not reduce muscle mass. Remember that there are 3 types of fat: visceral (stomach), subcutaneous (under the skin) and intramuscular fat (within the muscle). Your hips and thighs may still be carry extra intramuscular fat. Trying to reduce muscle will only reduce your metabolism and make it harder for you to burn fat. Carry on exercising, and look at your diet.

    If you are on low fat, low carb and reduced protein – what are you eating?

  156. Toni
    December 2, 2010 at 12:52 am


    I have been running off and on again for mos tof my life. I go off it as my knees start to get very sore and I find myself becoming out of breath while running. How should you breathe when I run? Growing up my Dad always said in through your nose and out through your mouth but i have heard recently this isn’t the case any more. How can I teach myself to breath the correct way to get the most out of my jogging?
    Thank you fro your time.

  157. MotleyHealth
    December 2, 2010 at 12:59 am

    You should breathe as naturally and deeply as possible. Many runners breathe in through the mouth, and breathe from the belly. Try to keep the mouth / jaw relaxed as you run and get into a rhythm so that in time you breathe “naturally”. Many people inhale for 3-4 steps then exhale. 3 steps may be easier to learn as you will always inhale off the same foot.

  158. Kate
    December 6, 2010 at 11:43 pm

    I am 24 years old and weigh about 140 pounds. I was active in school, but since I grauated I’ve gained about 15-20 lbs. I want to lose a little weight, but mostly I want to look and feel better. I’ve been thinking about jogging but have never been a runner, and I don’t know how to begin. Also, my work schedule is always changing, so I would be running at different times every day, is that OK?

  159. MotleyHealth
    December 6, 2010 at 11:47 pm

    Kate, what activities did you do in school? Maybe there are some sports clubs nearby that do similar activities? The best way to look and feel better is to eat a healthy diet and do some regular exercise. The chances are that you will tone up and lose a few pounds along the way too.

  160. Talha
    December 25, 2010 at 6:41 am

    Hi, i read some of the previous posts which says and some places its said that to perform some stretches before one runs so that give one a better blood flow and warm up. but don’t you think it causes muscle injury for a jogger or a runner because i used to be trained and my trainer was an athlete and played soccer and i have been told to give a good warm up not by stretches but by a 10-15mins jog. its just like bending a cold rigid bar of iron and a well heated one. i am well aware of your expertise but there are some of my friends here making a mistake and could cause them a muscle injury being emotional about losing weight and get fit. i myself have just started to jog past couple of days and i’m making it to jog about 2.5 miles fartleks incorporated with walks because i have just managed a routine. kindly, provide them a more proficient advise on warm ups. sometimes people forget. Thank you

    kind regards.

  161. MotleyHealth
    December 25, 2010 at 10:23 am

    We shall update the article shortly. But yes, stretching should really only be done after a workout, not before. Stretching when cold does risk injury.

  162. Julie
    December 29, 2010 at 8:18 am

    Hi, I am 16 years old and I weigh 55kg and my height is 1.47cm. I’m not obese but just a little overweight. I started jogging around 10pm to help me lose weight. Is it possible for me to lose weight in 2 weeks time, maybe about 2-5kg because when I come back to school, I want my friends to see some changes in me. I’ve also started to eat less. And should I be embarrassed when I’m jogging/running because I feel like everyone is looking at me because I’m not skinny. Please help!

  163. MotleyHealth
    December 29, 2010 at 3:38 pm

    Hi Julie. Eating a healthier diet will help you to lose weight. Do not feel embarrassed about running, nobody is watching you! You can lose weight in 2 weeks, although 2kg is probably about as much as you could manage, if you followed a very strict diet of around 1200 calories a day, with mostly low GI fruits and vegetables and lean protein sources. You may find that you lose more weight and tone up (to look better) with bodyweight exercises as well as jogging.

  164. Millie
    December 30, 2010 at 2:08 am


    Just wanted to say a big thanks for answering all the questions so well, i had a lot of questions but i think you have already answered them from other people. Thanks for taking the time to provide such great answers.

  165. dorothy
    December 30, 2010 at 6:41 pm

    Hi, I am 14 years old and 70kg, 5 feet and 5inches tall. I was thin at the age of 13 and suddenly I got fat and got acne. Now I really want to get slim but in a healthy way. Do you think running is a good option to go for. And do you think it is better to eat small portions aswell as running everday.

  166. MotleyHealth
    December 30, 2010 at 7:42 pm

    Hi Dorothy, running is a good option, and yes, you need to eat smaller portions too. Running will not burn off enough calories to compensate eating too much. A 5 mile run will burn around 300 calories, that is just one sandwich or a couple of glasses of orange juice. So diet is as important as exercise.

  167. Joey
    January 5, 2011 at 6:58 am


    im joey, im about 5’9′ & 21 yrs old, somewhat average body size. Ive noticed over time i started to gain a little weight from being lazy, I dont know exactly how much i weigh, definetely no more then 180 but i wanna start running & excersizing again…

    Question 1 is how much should a average male like myself jog a day and how many days a week to begin to see progress?

    Question 2 is does running help u loose wieght in the face (cheeks) wise and does it tone all other muscles in your body such as chest and arms?

  168. MotleyHealth
    January 5, 2011 at 9:50 am

    Hi Joey. How much to jog? Many people run a few miles every day, others run 5-10 miles most days. How much you run is a personal choice really. Build it up slowly and find a place that you are comfortable with.

    Progress with jogging is not immediate though, it can take a couple of months as you have to start to improve your fitness. As with any new exercise regime your body will suffer more in the first weeks while the muscles go through the first recovery cycles, this will prevent your cardiovascular system working as hard as it may want to. In time you will get fitter and stronger and be able to work yourself harder. This is when the real gains start.

    As for toning the face, chest and arms. Running will help you reduce overall body fat, so yes, the cheeks will in time reduce, but your genetics play a role here in determining how quickly you will see a change there. For arms and chest, there will not be much in the way of toning, just fat reduction. Best do push ups, dips, shoulder press and curls to work the upper body too.

  169. Fatema
    January 7, 2011 at 5:24 am

    Hey im 20 and i dnt weigh much bt i jst want to lose my belly fat is joggin good for me if yes hw much shud i jog and if no den wt other exercises shud i do

  170. MotleyHealth
    January 7, 2011 at 12:05 pm

    I Fatema. Jogging is good, you should try to work up to a daily job of 3 miles. Other good ways are bodyweight exercises such as squats, burpees, push ups, leg raises, crunches and mountain climbers.

  171. Sam
    January 9, 2011 at 6:59 pm

    Hi MH! I’m a 15 year old girl and need to tone up and lose weight, in a healthy way! I’m looking to find a routine I can stick to long term instead of quick fix. Jogging/running really interests me, what would be the best way for me to use it to my advantage?

  172. MotleyHealth
    January 9, 2011 at 10:41 pm

    Well, just do it! Start running as soon as possible. Get a good pair of shoes and just start. Aim to run 15 minutes a day to start with (walk/jog, try not to stop if you can) and build it up slowly. Increase speed and distance / time running. Remember to eat a healthy diet too though, as this will help your muscles grow and also help you to burn more fat.

  173. Jamie
    January 19, 2011 at 2:02 am

    I have been running walking about 4 days a week for the last three months. Normally about 1-2 miles a day. I have recently increased to 2 miles a day 4 days a week. I am also watching what I am eating.
    I haven’t lost a pound, but have definietly dropped a size. Is this normal not to be losing any weight?

  174. MotleyHealth
    January 19, 2011 at 2:09 am

    It is normal. Firstly, your diet mostly determines how much fat you store, and 2 miles jogging a day is not burning a lot of calories, a 90kg person will burn roughly 115 calories. That is 1 slice of bread.

    You will also start to build more muscle on your legs, which is denser than fat. So it is likely you have lost some fat, and built some muscles, and it as balanced out a bit.

    You need to increase you exercise regime, maybe add some bodyweight training, and also take another look at the diet – cut calories, cut empty carbs / junk food.

  175. Willie
    January 19, 2011 at 7:17 am

    When I go for jog, my knees and back bone sometimes hurt. What kind of best prevention can I use while I enjoy my jogging time?

  176. MotleyHealth
    January 19, 2011 at 9:04 am

    Willie, you may benefit from a pair of more suitable running shoes. Find a local running store that will examine your running style and recommend shoes that provide better support. Also try to keep your footwork light. Do some core exercises too as extra muscle in the core helps to support the spine.

  177. elliot waite
    January 22, 2011 at 12:45 pm

    hi names elliot waite from auckland new zealand im 20 years old 5 foot 8 im bout 79kgs and wana lose 10kgs im training for a marathon at the end of the year auckalnd marathon how can i get motivation to jog/run at 6am in the morning how can i get up and stay awake and start to get eager for jogging at 6am iv never ben able to jog at 6am and i wana start doing it i also play cricket im a bowler (learning to become a fast bowler) any tips? how i can get better and faster and how long will it take for me to lose 10kgs from 79kgs to 69kgs thnks

  178. MotleyHealth
    January 22, 2011 at 1:50 pm

    Hi Elliot. The first step to running at 6am is to make sure you are in bed by 10pm or you will be too tired. Tiredness kills motivation. How to stay motivated? Remember your goals – to run a marathon and get fitter to be a fast bowler. It could take a while for you to lose 10kg, maybe anything up to 6 months. You focus should really be on becoming a better runner and improving strength. Do core exercises as these develop muscles that will support the spine, vital for fast bowlers and runners alike. You should try to put on some more muscle too so this will mean that you may not reach your weight target anyway. Focus on getting fitter and stronger, and eat a healthy diet with plenty of lean proteins and vegetable based carbohydrates.

  179. Suzanne
    January 23, 2011 at 5:17 am

    Wonder if someone could answer my Q’s, I have been running approx 10k’s per day for about 4 months. I have no got to the stage that none of my jeans fit and I have gained 7kilos.. Something I did not want to happen. Anyone got any advice? I do notice that my inner thighs and hips have become quite large to what they used to be !! Help

  180. Jhong Dizon
    January 23, 2011 at 2:35 pm

    i jog almost everyday for 1 hour… i do some different speed on jogging. i jog slow on the first 15 mins then a little faster on the other 15 mins and vice versa until i reach 1 hour. it really helped me a lot. i measured my waistline a month ago and it was 35 inches. not its 33 inches. i did not lose much weight but i gain lean muscle. i have been jogging for almost a year now and i love it… my weight before i started doing my exercise and cardio was 195 lbs… now im only 150 lbs in just 1 year and 6 mos :)

  181. MotleyHealth
    January 23, 2011 at 3:53 pm

    Excellent Jhong Dizon!

  182. Jojo
    January 28, 2011 at 1:32 am

    Hi, I’m a single mother with children of 2. I work full time as well and run my own business. I hardly have any time for myself. But I started to “jog” about to weeks ago because I’m so sick and tired carrying my muffin top around.

    I weigh about 164lbs right now and would love to lose at least 30lbs. I run every other day of the
    week and alternate weekends at 5am. I run
    5miles… With hills and flat road

    I start of with speed walk till I feel like I’m then I start jogging for a block or two, then I start
    running faster for a block then I jog Then I sprit for a block and then I speed walk again anyways I alternate my speed … My routines difference depends how I’m feeling but always pushing myself for endurance and speed . I hope this is good for me to burn my fat.

    Butttt…. I do drink one or two bottle of beer daily :/ does it really make a bigg different on my losing weigh? Or what souls you suggest of minimal of alcohol I can in take

    Your response is greatly appreciated. Thank you

    I start off with speed walk for my warm up till I feel more loose up “warm up

  183. MotleyHealth
    January 28, 2011 at 3:06 am

    Hi Jojo, unfortunately beer is really not good if you are trying to lose weight. But keep up with the running, as you get fitter you will be able to work harder, which means burning more fat and building stronger muscles. Try to go a few days without beer. Also cut back on bread and other empty carbs. Beer is essentially a lot of carbohydrate and alcohol, both of which provide a lot of energy that stops you burning fat.

  184. Hazel
    February 2, 2011 at 7:33 am

    Hi there! I started jogging since Oct. 2010, i only run during weekends coz i go to work during weekdays. My usual lap lasts almost an hour and half and i just notice that after running my appetite speeds up and as a result, i tend to eat more… why is that? thanks for the help!

  185. MotleyHealth
    February 2, 2011 at 9:31 am

    That is quite normal, but you have to resist the temptation to eat until you are full, as you will end up over eating and this will make losing weight harder (if that is your goal). Proteins are vital for muscle repair and regrowth, and you will need to refuel (carbohydrate).

  186. poonam
    February 7, 2011 at 4:52 pm

    i have a slim upper body but fat and out of shape thighs. i slow jog for 30 min at 8km/hr . can it help me gain weight in upper body at the same time reduce the thighs.

  187. MotleyHealth
    February 7, 2011 at 6:23 pm

    No Poonam, jogging will have not effect on your upper body. You need to work those muscles, so push ups, bench press, shoulder press, dumbbell rows, bentover rows, pull ups, curls and tricep extensions – for starters.

  188. Treadmill Traci
    February 11, 2011 at 12:48 am

    Have you considered HIIT as part of a running routine? I have had great success doing intervals on my treadmill at home. I’ve heard it helps with muscle growth and that it can help burn fat faster. Maybe you should investigate and do a write up on this as well. I’ve lost 15 pounds in about 2 months doing this routine, which is basically 20 second sprints followed by a few minutes of light jogging, and keep alternating back and forth. I think it works great, just an idea for a tip to share with your readers.

  189. MotleyHealth
    February 11, 2011 at 12:58 am

    We have many articles on HIIT.

  190. Silver
    February 11, 2011 at 6:53 pm

    I’m inspired by your article to start exercising. I want to lose thigh fats but not to build up any muscle. Which is better? Running or jogging?

    Please advise. Thanks! =)

  191. MotleyHealth
    February 11, 2011 at 7:05 pm

    I would say that they are almost equal. There is a fine line between running and jogging, and if you have not done either for a while you may take a while to cross it anyway, so start with jogging and see where that takes you.

  192. drea
    February 12, 2011 at 2:34 am

    Hello, I’m 16 and I weigh 114 115 and 5’1. 5’2. I’m start track in a week or so but my parents aren’t really in shape so I can’t really get help from them… I was so seeing if I woulda gain muscle and loose fat. I’m doing long distance and practice is monday-friday from 3:15-5:30 will I get what I want? And do you have a recommendations on what my eating habit should be. I’m so determined!

  193. MotleyHealth
    February 12, 2011 at 12:24 pm

    Hi Drea, 2 hours training 5 days a week will certainly get you in shape. It is important to eat a healthy diet as that training will put a lot of stress on the body, and you will need proteins and vitamins to make yourself stronger.

  194. drea
    February 12, 2011 at 8:46 pm

    Okay thanks so much! But I do have another question. I’m a vegetarian how do I get more protein?

  195. MotleyHealth
    February 12, 2011 at 9:05 pm

    This article provides some advice: Diet Advice for Vegetarian Athletes

    What is not mentioned in that article is tofu / soy protein, which provides a good protein source.

  196. Chris
    February 18, 2011 at 10:08 am

    I read every single post and loved all of your advice. Keep it up!
    A quick background on me: I’ve recently started jogging monday-friday for 45 mins a day. (works out to 6-7km and it will no doubt increase)
    I’m eating extremely healthy now too. I’m looking to add weight training on sunday to my regime as I want to bulk up my upper body. (my parents place has a gym and I visit on sundays)

    My question: Will weight training once a week make much of a difference?


  197. MotleyHealth
    February 18, 2011 at 11:53 am

    Yes it will. Make that a good workout, hit all the body, a full routine, then it should do you well. If once a week is your only option then it is certainly better than none!

  198. Ziemah
    February 18, 2011 at 8:22 pm

    Hello :)

    I need ur help .

    I’m a lady . Height 155cm . Weight 73kg .
    I’m trying to lose weight . So will my plan help me to lose weight ?

    Jogging 4 times a week for 45 mins .
    Home cardio 2 times a week .
    Rest for 1 day .

    As for food intakes . I will be cutting down fats , sweet drinks and etc . Putting in more vegetables and fruits in my diet . :)

    Will this work ? Do you have any tips for me ? :)
    Btw i read some comments above that they gain weight instead of losing weight . Will this happen even if i control my appetite ?

    Thanks in advance ! :))

  199. MotleyHealth
    February 18, 2011 at 9:12 pm

    The plan sounds good. People gain weight for two reasons: 1. They build some new muscle before they have burnt any fat off. 2. They simply eat too much thinking that exercise means you need to eat more.

    Control your diet, eat healthy fats, proteins and low GI carbs, drink only water and you will do well.

  200. Hunter
    February 23, 2011 at 8:59 am

    Hey there MH! I’m currently 5’9″ and weigh about 156 lbs. I recently started jogging twice a week for 4 miles each of those days. I am trying to get a six pack. I do ab work outs twice a week as well. Will jogging help me get my abs more defined?

  201. MotleyHealth
    February 23, 2011 at 1:36 pm

    Hi Hunter. You need to increase your workout intensity if you want a 6 pack. High intensity bodyweight workouts, weight training, interval training and a strict diet.

  202. Julia
    February 24, 2011 at 1:01 am

    Hi , I gave up smoking 4 months ago, I am female,5’6 40 yrs old and have gained 10 lbs since stopping smoking.I now weigh 140 lbs and have gone up 1 dress size! I started jogging 4 weeks ago to try and loose some weight and regain that dress size and love it.I jog 2 to 3 miles a day at least 5 times a week.At the end of every week I weigh and measure myself.I have put on a further 4 lbs !!!! My measurements have not changed!I have also started 10 mins of interval training on my Elliptical trainer,1 min high intensity and 1 min low, every day for the last week.
    Why am I not losing the weight or inches off my fatty bits that I hate so much.Is there something else I should be doing.
    My diet is good…..thank you in advance

  203. MotleyHealth
    February 24, 2011 at 2:44 am

    Hi Julia. It simply takes time. As you get fitter you will burn more fat. There is a tendency to consume more calories after exercising too, we do it often without realizing. Try to limit calories, consume mostly low GI carbohydrates and lean proteins. Just keep exercising, keep getting fitter and be really strict with your diet.

  204. fred jones
    February 28, 2011 at 2:18 pm

    I would never jog only walk as jogging is very hard on your joints and will stuff them up over time.

    Swimming is the best exercise and if you can’t swim a brisk walk is a good compromise and will burn almost as many calories, without ruining you long term mobility.

  205. MotleyHealth
    February 28, 2011 at 3:07 pm

    An interesting point Fred, although many people do manage to jog into old age. Did you read about the 98-year-old marathon runner?

    Many people feel that running is a perfectly healthy way to exercise, and joint problems will come for some people whether they run or not. Also running technique and shoes (or no shoes) can determine if you get long term injuries or not.

  206. emma
    March 2, 2011 at 9:20 pm

    hi im 15 and have rather chubby thighs and calf muscles my legs look so fat and fat legs dont run in my genes all my familys skinny and i used to be skinny last year i now weigh 9stone 4lb and 5ft 6”. will running everyday for twenty five miniutes slim my legs i dont want the size to stay the same just muscle i want slim looking legs not muscley. please help thanks:)

  207. MotleyHealth
    March 2, 2011 at 10:19 pm

    Running will help burn fat, so yes, it will help to slim your legs.

  208. mary
    March 6, 2011 at 3:32 am

    I was wanting to know what to do to lose weight. I am 27. 5″3 and 225 pounds. I am big in the belly and hips from have 3 kids. I go to the gym but not sure what kind of workout to due. would running help me lose weight?

  209. MotleyHealth
    March 6, 2011 at 9:01 pm

    Hi Mary, yes running would help. Also full body circuit training workouts, weight training, high energy aerobics classes, dance, martial arts etc. will all also help. Most important is improving your diet, eating only what you need to maintain a healthy body and healthy weight, which means no junk food really.

  210. Robert
    March 8, 2011 at 12:12 am

    I just recently quit smoking. I’m 6 foot 7 and weigh about 205 pounds. I do an intense upper body work out, I want to start running. Will this help to get rid of my lower belly fat?

  211. MotleyHealth
    March 8, 2011 at 3:18 am

    Hi Robert, yes it will. What you must be careful not to do is start eating more food to compensate for not smoking (a common problem). The more exercise you do, the more fat you burn. So if you can run every day and do intensive upper body workouts 3 times a week this will help burn more energy. But, again, do not think that you can eat more as you are burning more. You still need to restrict calories to allow for fat loss, especially restrict refined carbohydrates, as insulin in the blood reduces fat burning and aids fat accumulation.

  212. Daniel
    March 13, 2011 at 11:36 pm

    Hi, I’ve lost quite a lot of weight in the last six months. I was 18 stone 2 and now about 11, 6. But I’ve found that I’ve gone up in weight, about 4-6 pounds from 11.2 at my lowest, now about 11.8. I did the gym three-four times a week, but found it too much hastle as I commute to Uni and go to gym there. I have been jogging now for the past three weeks and this has been when I have been putting on weight. I jog about 6 miles 4/5 times a week, and cycle to and from the station each day “about 1.3 miles each way”. I try and stick to a healthy diet, few treats now and then like everyone, but I’m ALWAYS hungry. I drink plenty of water too, but I just don’t know why I’m putting on weight.

    It’s really been putting me down :(! And I don’t want to un-do all the good!! Please advise me!

  213. MotleyHealth
    March 14, 2011 at 1:08 am

    Try to increase your exercise a little, and just be as strict as possible with what you eat. You say you have only been putting on weight while jogging – are you not eating more because of the jogging? Some people do make the mistake of overeating after exercise. To reduce hunger eat more protein and have soups too.

  214. murphy
    March 15, 2011 at 3:40 am

    I will be turning 39 in a few short weeks, I have a condition with my heart called left ventrical dyastolic dysfunction. It doesn’t really cause me too much trouble right now however I am on medication called metoporal, twice a day and it seems to work very well with the palpitations I get when I run or when I am simply relaxing.

    I do run five days a week 5 to 6km and I eat fairly well, however have a very stressful job – child protection- and running makes me feel simply refreshed and stress free from my work.

    I also have a six year old and a fantastic husband who will do anything if I need more time to work out. I weigh about 163 pounds – however most ppl say that I look strong and healthy. they do not see my stomach. There are no stretch marks or anything like that however you can tell since I have aged that there is a layer of fat – which I can’t seem to lose – help me. I really want to lose it – what should I do to lose this?

  215. MotleyHealth
    March 15, 2011 at 12:34 pm

    Hi Murphy, I would guess that part of the problem is comfort eating / emotional eating. You certainly do not need to increase exercise, however, a stressful job can lead to almost unconscious snacking. Just make sure that all your meals are as healthy as can be so that if/when you do snack it really is a treat.

    Maybe, although I said you do not need more exercise, some running at the weekends (or other 2 days) would help, as exercise helps to reduce hunger due to the release of hormones when exercising. Maybe you relax the healthy diet a little at the weekends?

  216. ROBERT
    March 15, 2011 at 7:48 pm

    Ive been walking and jogging for about a week. I stopped smoking 2 weeks ago. Should I do this every day if my body feels up to it? Will I lose my lower belly fat? I’m 6foot7 and 205 pounds naturally skinny, I’m trying to bulk up some.Will I lose muscle by jogging? Please help!!!!!

  217. MotleyHealth
    March 15, 2011 at 11:30 pm

    Hi Robert, it is a good idea to walk/jog to start getting fitter, and quiting smoking is a fantastic move, well done. If you want to bulk, you have to get weight training and also start eating more protein and healthy carbs (low GI fruit/veg etc).

  218. Marisol
    March 19, 2011 at 9:17 pm

    Hi MH,

    I am 29, 5’3 and weigh about 145 lbs. I go back and forth in being active. (I KNOW! I should just keep at it.) Anyway, I just started jogging a 3 mile (pretty even) route. I wouldn’t mind losing 7-10 lbs but, I am mainly doing this to keep my heart and blood running. I have also slightly changed my diet by trying to eat a salad once a day and making healthier snack choices.

    How many days a week is ideal to jog? How much is too much?
    THANKS! :)

  219. MotleyHealth
    March 19, 2011 at 9:49 pm

    Hi Marisol, for health 3-4 times a week would probably be the minimum, although more is better. If you are running 3 miles a day then it is probably not possible to do too much, so every day is fine.

  220. Scribbler
    March 20, 2011 at 5:41 pm

    Hi, just read all the comments and answers. Very informative, thank you. Would running on the spot have the same results? Thanks

  221. MotleyHealth
    March 20, 2011 at 9:55 pm

    Hi Scribbler, running on the spot probably will not have the same results as it works different muscles and you may struggle to maintain running on the spot for a long time. Better to do a more general bodyweight circuit training workout, with running on the spot, jumping jacks, knee ups, heel kicks, squats, squat thrusts and burpees, push ups, bench dips and back extensions.

  222. Rogalksi
    March 22, 2011 at 8:56 pm

    Hey, great article, i just tried to start running tonight, managed to be out for about 20 mins but there was a lot of walking, and short bursts of running. My body just seems to try shut it self down as soon as i start to run. have you got any tips?

  223. MotleyHealth
    March 23, 2011 at 5:21 pm

    Hi Rogalksi. Yes, just keep doing it. In time your legs will get stronger and your heart and lungs fitter, and running will become easier.

  224. Bea
    March 24, 2011 at 5:49 am

    Hi I’m 16 and a half and I’m a little bit overweight, I’m planning on jogging around the track in school for an hour every day to lose weight, should I do it for more than an hour or more than once a day? How can I get rid of my stomach fat faster?

  225. MotleyHealth
    March 24, 2011 at 12:03 pm

    Hi Bea, that is a good start. Start with once a day, don’t worry if you cannot jog for a full hour, walk and jog, and build up your fitness. In time you will get fitter and burn off more fat, and develop healthy muscle and bones. Ensure that you continue to eat a healthy and well balanced diet.

  226. B!
    March 25, 2011 at 12:34 am

    Hi there
    im a 20yr old female. Im very short 1.47m and weigh 65kg which puts me in a BMI of +-30 = overweight. I want to start jogging 5 times a week for an hour and switch to a healthy diet. My goal weight is 50kg. How long will it take me 2 lose the 15kg?

  227. Craig
    March 25, 2011 at 1:48 am


    I really want to work running into my current exercise routines however I find that whenever I try to run I get a sharp pain in my chest, feeling like its just under my lung. This really makes running painful for me and has stopped me from working cardio into my workouts. Do you know what can cause this, and how it could be fixed?


  228. MotleyHealth
    March 25, 2011 at 10:40 am

    Hi B, as a general rule a daily Calorie deficit of 1000 Calories leads to a 1kg a week weight loss, so it should take around 15 weeks. See Basics Of A Healthy Diet – What To Eat. Assuming that you maintain your high actively level then your daily calorie requirements is around 2350 Calories a day, so to lose 1 kg a week you need to eat no more than 1350 Calories a day, or to lose 0.5 kg a week you will need 1850 Calories a day – on those days that you are running.

    Make sure that your healthy diet is focused mainly on healthy carbohydrate choices and lean proteins (salads, fresh fruits and veg, pulses, fish, eggs, chicken).

  229. MotleyHealth
    March 25, 2011 at 10:55 am

    Hi Craig, I suggest you make an appointment to see a doctor. Sharp pains in the chest could be serious, so get it checked out.

  230. Genesis
    March 25, 2011 at 5:25 pm

    I started jogging everyday 7 days ago. I’m not over weight , but I really want to get rid of my little “love handles” & a bit of stomach fat since summer is close by. Would jogging work for that? I walk for about 18 minutes & jog for 15 minutes & I repeat the same thing once more before finishing up. I work out at 7am, does it make a difference if its in the morning?? That’s how far I am able to handle for now. My concern is that this past week, one day I feel I can jog more than the day before and I’m not understanding that. I should be able to do more, so how often should I increase my time? because this is only my first week but 15 minutes is as far as i have done.

  231. MotleyHealth
    March 25, 2011 at 5:56 pm

    Hi, here is a good guide to follow for improving your running: George Gandy’s Tips on Running for Fitness. The key is really to mix it up a little. Do not run the same distance and speed every day, instead have some shorter and faster sessions, and some longer ones. Also in your early weeks you may benefit from total rest each week to allow your muscles to recover.

    It is great that you are committed to running every day. It will take time to get fit, and some days you will feel more tired than others. It is important to get some good quality food inside you and also to sleep well at night.

    Hopefully soon you will be able to jog/run for 30 minutes, which will help you to burn off a lot more energy, and hopefully lose those love handles!

  232. Cheryl
    March 28, 2011 at 5:51 pm

    I started running a few weeks ago. I run 6 days a week and I feel great! I am trying to lose weight and I am getting better on my diet, but I do drink a few beers almost every night. I am trying to stop the drinking. The beer actually helps me fall asleep. I thought running everyday would help, but it hasnt helped as much as I thought. Now I am afraid that I will not lose any weight because of drinking. I will definitely not giving up running! I am also going to different things to help me sleep. Any suggestions on a healthier way?

  233. MotleyHealth
    March 28, 2011 at 6:59 pm

    Hi Cheryl, I think that the best suggestion would be to save the beer for the weekend. Prove to yourself that you do not need a beer to help you fall asleep. Try a cup of tea or warm milk instead.

  234. raja
    March 29, 2011 at 5:01 am

    Hi sir,
    I started jogging 5 days before. u m having 175 cm height and 70 kg wt. after jogging section i feel very tired..i feel sleepy whole day..( i do some workout in eveging in gym) is it normal? i feel les appetite in these days? expecting advice..

  235. MotleyHealth
    March 29, 2011 at 3:43 pm

    Hello Raja, yes this is normal. Your BMI is 22.9, so you are a healthy weight. This suggests that your diet met your requirements before you started jogging. Now that you are jogging you are using up your glycogen supplies. Glycogen is needed for the brain as fuel, so depletion causes tiredness.

    Also exercise releases the PYY hormone which reduces hunger, so exercising twice a day does reduce hunger (part of the reason why exercise is so effective for weight loss).

    Start eating a healthier breakfast, ideally start the day with some oats or wholegrain bread with 2-3 eggs. Your body needs sugar and protein to exercise and grow. A lack of both causes tiredness.

  236. Baby Scotch
    March 31, 2011 at 8:45 am

    Is it okay to take a bath after jogging? Well I see people going to bath after playing basketball.

  237. MotleyHealth
    March 31, 2011 at 9:44 am

    Of course it is.

  238. Baby Scotch
    March 31, 2011 at 9:51 am

    I mean how many minutes should I waste before going to bath? Or Is it okay to take a bath immediately?

  239. MotleyHealth
    March 31, 2011 at 9:58 am

    Can do. Ideally you should stretch and undress first though.

  240. Baby Scotch
    March 31, 2011 at 12:25 pm

    Is it okay to jog even though I am having a cough and a runny nose?

  241. MotleyHealth
    March 31, 2011 at 12:28 pm

    Yes it is. Generally rule is that if just a cough and runny nose then carry on exercising (exercise can help to cure colds quicker). If you have fever, throat infection, chest infection, then rest.

  242. Baby Scotch
    March 31, 2011 at 12:33 pm

    Is it okay to sleep small amount of hours like 5 hours then Jog in the morning? If not, why?

  243. MotleyHealth
    March 31, 2011 at 12:45 pm

    That is fine. Ideally you should get 8 hours a night. Studies have shown that people who do not get 8 hours are more likely to be overweight, more likely to overeat and also suffer hardening of the arteries. If you can sleep at some other point in the day try to do so. If you are exercising to lose weight, these issues may not be a problem. Although muscle repair does happen while we sleep. Over-training could become a problem if you only ever get 5 hours a day.

  244. soffy
    April 1, 2011 at 9:24 am

    How to start jogging? Is it ok to jog in the breaking dawn ? What is really the best time to jog?

  245. MotleyHealth
    April 1, 2011 at 11:40 am

    How to start? Put on a pair of shoes, and walk out the door, then start jogging. It is fine to jog at any time. Dawn is good.

  246. Shelina
    April 3, 2011 at 9:04 am

    Hi I just started jogging but I’m doing it only on saturdays and sundays as I do Tae Bo Cardio Extreme for 1 hour from Monday to Friday. Do you think this will help me lose weight? Also, when is it most appropriate to go for a jog; morning or afternoon? Thanks

  247. MotleyHealth
    April 3, 2011 at 9:31 pm

    Hi Shelina. Yes it will help you lose weight, however, if you are already doing 5 hours of Tae Bo Cardio Extreme, then that may be enough. If weight / body fat composition is not changing as desired then maybe you need to look at your diet now, and not simply do more exercise.

  248. Sam
    April 4, 2011 at 7:32 pm

    Hey! I’m 25 and I started running like 2 weeks ago…I’ve had pain in my right shoulder blade (muscles) for abt 4 yrs now….and recently I injured my right rotator cuff also…I just felt uncomfortable all the time while sitting on a chair…my running and stretching has been really helping me…but only while I run or for the next 4 hrs after my session…as my day progresses it I gradually get to the same me….my question is will it eventually go away?? Im talking abt the muscle numbness and stuffs??

  249. MotleyHealth
    April 4, 2011 at 8:39 pm

    Sorry, but I really cannot say Sam. The reduction in pain could be due to increase blood flow, endorphins, something else. I cannot guess how running would help heal a shoulder injury though, maybe it is helping. Really you need to speak with a sports physio (which will undoubtedly cost a fair bit).

  250. tanya
    April 7, 2011 at 11:50 am

    Hello, what would i expect in my first time of jogging? and what would you recommend to eat to lose weight easily

  251. MotleyHealth
    April 7, 2011 at 11:53 am

    Expect to go slow and ache a lot afterwards! To eat – a varied diet with plenty of low GI vegetables and lean proteins. Limit sugar, only drink water, green tea or black coffee.

  252. tanya
    April 7, 2011 at 1:57 pm

    wow, that’s a quick response.. I wanted to ask again, if I jog can it also remove fats from arms, and if not how ?

  253. MotleyHealth
    April 7, 2011 at 2:01 pm

    Yes. When we “lose weight” we are losing total body fat. We cannot control where that fat is lost first, so all we can do is aim to reduce fat in general. Jogging will help you to “burn off” more fat and also help manage your appetite. So it will lead to fat loss, so long as you make an effort to eat healthy too.

    The ultimate goal is to ensure that Calories In < (less than) Calories Required. Exercise helps increase the calories required and control appetite to reduce the calories in.

  254. Kelsey
    April 7, 2011 at 6:43 pm

    I just started running on a regular basis (6 days a week) about two weeks ago. I started out running one mile. Now I run about two miles, but am trying to increase it as I go along. I’m 18 years old and am 5’8 and 130 pounds. I am not overweight, but I really want to tone my legs and lose those “love handles” I have gained from this freshman year in college. Will my legs become visibly toned from running on a regular basis? Also, about how long until I start to see results from running? Thanks!

  255. MotleyHealth
    April 7, 2011 at 9:16 pm

    Hi Kelsey, your legs will become more toned yes, as you will lose some fat and build some muscle. However, if toned legs are very important to you, also do some weight training – squats and calf raises. These will help tone the legs more. How long before you see results? Depends on you, your genetics, your diet, your rest and recovery, how hard you work etc. Just do your best and keep pushing yourself.

  256. Richard
    April 8, 2011 at 9:40 am

    Hi Motley, thanks for the informative article.

    I’m just wondering how important is it to eat carbohydrates before exercise and protein after? I’m in pretty good shape and fitness from sports and running, but my diet isn’t optimum (schedule and content). How much difference will there be, if i eat alot of protein and carbs (huge meal) 2hours before I exercise and another small meal after? I’m doing this very regularly (4-5 times a week). I want to achieve higher fitness level and maybe more muscles (for my sports performance and looks =).

    W ~72kg, H 181cm

  257. MotleyHealth
    April 8, 2011 at 2:29 pm

    Carbs are very important, your current method will probably be OK for you. If you feel that your legs are tiring too soon in a run then it could be due to glycogen depletion, so taking extra carbs just before running could be a good idea, especially if you goal is fitness. If weight loss is the goal then you may wish to encourage muscle glycogen depletion to promote fat burning, however, for fitness you want to be able to push your cardiovascular system harder, so need the fuel those muscles. This is really what sports drinks such as Gatorade and Lucazade do – provide additional carbohydrates, they are essentially sugar drinks. Protein after is vital for the muscle repair growth.

    However, there was some interesting research recently that suggested that adding protein to a intra-workout drink boosts intensity levels. Not much has been said about this really, it seems that the sports drinks people what to stick to either carbs or protein, not mix them up. But something you may want to experiment with, especially if you feel that your legs are failing in the last part of the run. Read about it here: Protein Should Be Added To Drinks For Endurance Athletes.

  258. Sam
    April 8, 2011 at 9:03 pm

    Will jogging/running give me slimmer calves? My lower legs are really bulky, but it’s not fat.

  259. MotleyHealth
    April 8, 2011 at 10:38 pm

    It may do. Don’t forget that there is intramuscular fat too, which is the fat that surrounds muscle tissue. This often looks like lean muscle but is really fat. Running should help to reduce total body fat. If you are exercising a lot and not getting adequate protein then your muscle tissue will reduce too.

    Have you exercised your calves a lot in the past?

  260. Sam
    April 8, 2011 at 10:42 pm

    I haven’t exercised my calves a lot in the past as far as I can recall, but I have to wear flat shoes a lot (unfortunately, as it’s uniform, I can’t change that) and I’ve heard that bulks up the calf.

  261. MotleyHealth
    April 9, 2011 at 9:15 am

    I do not think that flat shoes would make a noticeable difference really. All you can do is start running and see what happens. Just remember that you may be carrying that intramuscular fat at the moment, so your legs may get thinner from running.

  262. patricia
    April 15, 2011 at 8:40 pm

    hello, your article is really inspiring. I’m 20 years old, I start jogging in slow pace about 2 months ago, quite irregular, sometimes 4 days a week, sometimes 6x, or only 3x but I always run 5km in forest in hilly terrain with paths going both up and down.

    I really need to lose about 5 kilos but I really hate the interval kind off running becaouse I enjoy slow jogging very much I feel good both physical and mentally.

    I’ve lost only about 3 kilos during these 2 irregular months, I just wanna now if I can really lose more fat without the faster running, is it really the only option?? thank you very much for your reply!

  263. MotleyHealth
    April 15, 2011 at 8:52 pm

    Hi Patricia, sounds like you are doing well. If you like running at a gentle pace through the forest, just keep doing that. The most important thing is that you enjoy your running. As you get fitter you may naturally start to increase your pace anyway.

    To lose 5 kilos should not be too difficult if you keep up with the exercise AND also improve your diet. Make sure that you are eating a healthy diet and restricting calories. Regular helps with weight loss, but it is not the single solution – you still need to be very careful with your diet. Consider following a low GI diet plan, take in healthy proteins and ensure that you remain around 500 Calories below your maintenance level – see this Calorie table to determine how many your body needs to maintain weight, subtract 500 to lose 0.5 kg per week. In 10 more weeks, you should lose those 5 kg.

  264. patricia
    April 17, 2011 at 9:30 am

    hi, i just wanted to thanks for your advice…i already lost 2 pounds in 3 days just because i reduced my calories (calorie table)… just hoping that i can keep it up!

  265. MotleyHealth
    April 17, 2011 at 9:49 am

    That is excellent news Patricia, I am sure you can keep it up. Well done!

  266. patricia
    April 25, 2011 at 8:20 am

    hello, sory it´s me again. i have a big problem! a totally stoped losing weight. after this week i even gain 0.2kg, i don´t get it…i run now about 8,65 km a day, i eat only about 1300 kcal per day. what am I doing wrong? please help, thank you.

  267. MotleyHealth
    April 25, 2011 at 9:52 am

    Hi Patricia, you must be eating more than 1300 Calories a day. If you can share your daily diet here – Diet Questions and Answers – I will analyse to see where you may be going wrong. But, you MUST write down everything that you consume, omit nothing.

  268. Hans
    April 27, 2011 at 10:33 am

    Hi, I have just read few answers and questions mentioned above. They are quite helpful for all. I don’t know somebody is already ask the question which I am going ask or not. Anyways, I want to ask if jogging / running can loose our body/skin after fat burning. Or it will tone up the body according to the burning fats of body. Please advise.. thanks in advance.

  269. MotleyHealth
    April 27, 2011 at 10:36 am

    Hi Hans, there is no simple answer for that. Everyone is different really. To give yourself the best chance of not having loose skin after weight loss then a slow and steady weight loss is best, combined with regular exercise and a very healthy diet. Age is probably another factor, younger skin tends to recover its tightness quicker.

  270. Hans
    April 27, 2011 at 10:50 am

    Dear, many thanks for your prompt reply. i am 30 yeas old male and started joggoing two weeks ago and i never jog before. i was used to go to the gym regularly . i cant compare both gym and jogging in the park, which one is more effective if we have to choose one?

  271. Hans
    April 27, 2011 at 10:53 am

    one thing more… can only jogging is good enough for up body exercise?

  272. MotleyHealth
    April 27, 2011 at 10:54 am

    The park! There was a study a year or so back that found that exercising outdoors had greater health benefits, in terms of both fitness and mental health. You can read our report here: New Studies Highlight the Health Benefits Of Outdoor Exercise

  273. MotleyHealth
    April 27, 2011 at 10:56 am

    Yes, a lot of people remain fit through jogging alone. As you get fitter you will tend to want to run a little faster and for a little longer. If you want a more diverse exercise plan then you could do bodyweight training a couple of times a week, no equipment is required and it can be done anywhere.

  274. susamae
    April 28, 2011 at 1:49 am

    Hi, I’m a 53 year old female, last year I around this time I weighed 230 pounds, I now weight 180-185, I lost the weight going to boot camp. I am now at a stand still the weight is not coming off as fast. I was thinking about maybe jogging for 30 mins a day while continuing to go boot camp, I also intend to increase my weight training. I do have some health issues, going through menepause and i was type 2 diabetic, I say was because my sugar is now 125. I was never given medication because the doctor gave me an opportunity to get my weight down. My question is will jogging and increase weight training assist me in my weight loss journey ? I would love to lose 20 more pounds
    . loss is no long coming off

  275. MotleyHealth
    April 28, 2011 at 2:07 am

    Hi Susamae, yes additional exercise will aid additional weight loss, as will an even stricter diet regime. Excellent work on getting this far, well done. So glad you have reversed your diabetes symptoms. Let me just check my new book on “Diabetes Care” …. nothing specific on exercise.

    Exercising on a more regular basis, i.e. daily, has a big advantage. Every time we exercise a hormone is released, PYY, which helps to control hungry. So by exercising every day you manage appetite better. If you exercise before an hour one of your usual meal times you should in theory have a reduce appetite. Also daily exercise keeps the metabolism constantly raised. Definitely carry on with the bootcamp. Also look into kettlebells – these are intensive sessions but if you can do bootcamp, you can swing a light bell. See if there is a class near you. Just going for a daily walk for 30 minutes will help.

  276. susamae
    May 1, 2011 at 3:45 am

    Ok I’m ready to start running, my question is, is it best to run with a slight bend in my knees ? I see people running that way. I got my shoes and my music, I just want to use the proper technique or is it more of whats confortable for me ?

  277. susamae
    May 1, 2011 at 4:01 am

    That’s ok, I got the needed information in the video. Thank you

  278. Elisha
    May 3, 2011 at 3:10 am

    I’m 16 years old, I’m 5’2″, and I weigh around 130 pounds. I want to lose about 10 pounds. My stomach is a little chubby, and so are my legs. What do you think will be the fastest way to slim up? I plan on starting jogging over the summer, or close to the end of the school year. I want to jog with my friend, and I don’t know where to start off. Should I start off with 10 minutes a day? How long will it take for me to start losing weight? Will my arms and legs be thinner? Also, what kind of food should I eat? My summer vacation is about 3 months, do you think I’ll have noticeably lost weight by the time I go back to school?
    Sorry for all the questions, haha.

  279. MotleyHealth
    May 3, 2011 at 2:39 pm

    Hi Elisha. Start out with more than 10 minutes, it is better to alternate walking and jogging for 20-30 minutes than just do 10 minutes. This will help you to tone up a little but really you need to think about improving your fitness levels which will involve doing a greater variety of exercise. Bodyweight exercises are best as they work more muscles which burns more fat. For food, you could follow our Low GI Diet or just look to eat a healthy and balanced diet and reduce calories.

    In 3 months you can lose weight. However, you focus really must be on getting fit and eating healthy. Nutrition is vital for long term health while you are growing.

  280. chenai
    May 6, 2011 at 1:22 am

    hi there, I#m a 20 yr old girl, 5 feet 8 inches, and weigh 64 pounds. I was just wondering is it possible to lose 20 pounds by jogging everyday, which I started the very first day of spring where I live.

  281. Hans
    May 6, 2011 at 8:09 am

    Hi, I have just heard a rumors that our buttocks can be big by jogging. Is it right?

  282. MotleyHealth
    May 6, 2011 at 9:35 am

    Hi Chenai, yes it is possible to lose 20 pounds with jogging, if you also follow a healthy diet. The general rule is that to lose 1 pound of fat you need to restrict calories by 500 Calories per day (below your maintenance level). A 20 year old female that does moderate exercise (jogging) needs on average 2100 Calories. So to lose 1 pound a week you should consume 1600 Calories a day and jog every day (ideally for at least 30 minutes). Healthy diet is also vital, so less junk food, no white bread, no white rice etc. All healthy vegetables, fruits, lead proteins, dairy and nuts / seeds. Drink only water, no soft drinks. Tea/coffee is OK.

  283. MotleyHealth
    May 6, 2011 at 9:37 am

    No. Sprinters develop larger muscles (glutes / buttocks) because they do a lot of anaerobic / weight training workouts. Jogging does not build large muscles.

  284. amol
    May 7, 2011 at 11:23 am

    I started jogging a month ago. I am 21 years old and quite short, 4.8 feet. I have fat on my chest and lower stomach and I jog for 20 minutes, 5 days in a week. Can I surely get rid of the extra fat since when I started jogging I don’t look any change in my fat reduction of chest and stomach even a month is passed please help me. Is jogging makes me thinner or not?

  285. MotleyHealth
    May 7, 2011 at 3:59 pm

    Hi Amol. Have you changed your diet at all? 20 minutes of jogging will burn around 200 Calories at most. If you are still eating 500 Calories a day more than your needs you will continue to gain weight, or at best, not lose weight.

    So take a look at your diet and look for foods that you do not need to be eating. Ideally eliminate high GI carbohydrates such as white bread, white rice, plus all junk food. Also, focus now on getting fitter. Aim to jog a little further each day, so either start jogging for 30 minutes or increase speed. This will ensure that you get fitter which will mean that you increase your fat burning potential.

    Find a route to jog that lasts around 30 minutes now and aim to complete that route faster each week.

  286. Wanna Bee
    May 8, 2011 at 3:42 am

    Running at any age can be a rewarding experience, at least has been for myself over time. Have been running over 20 years now in a non-competitive style. I know that initially running can be an extremely difficult challenge trying to get going if your new at it. Best strategy is to tweak your diet, cut the junk out and eat the real stuff; a clean diet goes hand in hand with optimal results if you are working out and will pay off in the long wrong. Initially, a slow paced effort should be made. Work up to longer distances as you feel your body getting acclimated. Don’t push speed, just do what your body lets you to. Initial signs of progress: high level of energy, looser fitting clothes :-)

  287. MotleyHealth
    May 8, 2011 at 3:49 am

    that is very true Wanna Bee. Taking a Low GI approach to eating is a good way to cut out the junk food and eat more nutritious foods.

  288. Hans
    May 9, 2011 at 10:33 am

    hi, I am experiencing a problem after one month jogging. I have pain in my calves. It feels my veins are too starched and I cannot walk properly due to pain. Should I stop jogging for while? I will appreciate if you can advise me on this.

  289. MotleyHealth
    May 9, 2011 at 11:08 am

    Yes Hans, best to stop. Really you should see a doctor to check that there is nothing more serious.

  290. Hans
    May 9, 2011 at 11:26 am

    thanks for the advice. ok i will do that, what if stop jogging and start brisk walk. can it be helpful?

  291. MotleyHealth
    May 9, 2011 at 1:16 pm

    That would probably be sensible. Walk for a while and see how it goes. Maintain a healthy diet and get plenty of rest to aid recovery. Consider having a few nice soaks in a bath or even a massage.

  292. Mike
    May 11, 2011 at 12:51 am


    First of all I want to say that you’re awesome. Ive read every message on here now.. Only took me like an hour or two. And you are still replying! Somewhat like 2,5 years after it was placed. I just wanna say Good Job! I think I got all the information I need from all the replies I’ve read from you and starting my diet/jogging plan tommorow..

    Ooh and sorry for my terrible English, I’m from holland.

    You are awesome.


  293. MotleyHealth
    May 11, 2011 at 1:24 am

    Cheers Mike. Your English is great, much better than my Dutch!

  294. Jeffrey
    May 15, 2011 at 7:46 am


    I’m planning to start jogging tomorrow and is it okay to take pain relievers after my first jog?

  295. MotleyHealth
    May 15, 2011 at 10:19 am

    Hi Jeffrey, that would depend on the pain relievers. If it is an over-the-counter medicine that you have taken before without any problems, and you follow the instruction on the label, then you should be OK. If in any doubt consult your doctor. Do you have an old injury? Why do you expect to need pain relievers?

  296. rochell
    May 16, 2011 at 12:31 pm

    hi… i am 32 4’11 in height and female…. i have beer belly which is kinda big…and i want to get rid of it… can jogging/running help?! thanks

  297. MotleyHealth
    May 16, 2011 at 2:07 pm

    Hi Rochell, running certainly will help, but you need to change your diet too. Nothing drastic, just less junk food, more healthy proteins and low GI carbohydrates. And limit those calories!

  298. Emily
    May 17, 2011 at 12:23 am

    Hi, I am considering beginning jogging and I have what may seem like a trivial question to ask. I am large chested and I am wondering if jogging will make my breasts sag. It may seem trivial, but it makes me hesitant to start jogging regularly. Thank you and I appreciate your time.

  299. MotleyHealth
    May 17, 2011 at 1:10 am

    Hi Emily, I think that the best thing to do would be to visit a sports shop and ask for some advice about sports bras.

  300. rochell
    May 17, 2011 at 12:07 pm

    thanks for the quick reply…. but what is Gl carbohydrates?! and i also want to know if there is any breathing techniques while jogging/running…. thanks a lot…

  301. MotleyHealth
    May 17, 2011 at 12:55 pm

    GI refers to the glycemic index which is a measure of the speed at which sugar in carbohydrates is digested and enters the blood supply. You can learn all about the GI Diet in our eBook: The Low GI Diet Plan – Glycemic Diet eBook

    Regarding breathing, just breathe naturally. Keep your jaw relaxed and breathe in and out through the mouth or in through the nose and out of the mouth if comfortable. But worry more about the running and let the breathing look after itself.

  302. rochell
    May 19, 2011 at 2:50 am


  303. roch
    May 24, 2011 at 12:18 pm

    help.. i’ve been running for just 4 times and something happened on my ankle… i don’t know if it is sprain or what… but i was’nt able to walk well the next day… and till now i can’t run, it’s been 5 days now… and it is not that well yet… it is not swelling but there is pain when i walk or hop o jog… should i consult a doctor… get a massage or not continue to run for a while… i need help… thanks

  304. MotleyHealth
    May 24, 2011 at 12:27 pm

    Hi Roch, best to get it checked out by a doctor really. Rest it, get some professional advice.

  305. Jenny
    May 24, 2011 at 2:22 pm

    I’m 18 and weigh 175 pounds (height 5’4) and I’m thinking of jogging to lose weight during the summer. How many days of jogging is preferred ? Is it something that should be done daily ? because i have summer classes during the summer.
    Also my main diet is rice which I think negates the amount of calories I burn if i do exercise. Are there any vegetarian substitutes for food other than rice ? I really want to lose weight…
    Thank you for the nice article!!

  306. MotleyHealth
    May 24, 2011 at 8:23 pm

    Hi Jenny, daily jogging is good, although you should aim to get fitter by running further and running quicker over the course of the following weeks to increase the rate at which you burn fat. White rice is not good as it is high GI. Consume mostly low GI carbohydrates to help manage weight.

  307. Zoe
    May 26, 2011 at 1:22 pm

    Hi, Im not sure what I am doing wrong! I started running 5 weeks ago. At first I used to run one minute, walk one minute for eight minutes. Which killed me then! I am now up to running for 40 minutes, in ten minute intervals with a one minute walk in between each. Im a 6ft 1 female and I weigh 82.5kg and am aiming to lose 10kgs. Im watching my diet and eating about 1400 calories a day, including fruit, lean meat, loads of veg and wholegrain pasta, rice etc but the scales arent budging!! I do feel better and fitter for running but starting to become very disheartened. Im worried not losing weight is going to de motivate me and stop the running :( Any suggestions, help would be gratefully received

  308. MotleyHealth
    May 26, 2011 at 9:05 pm

    Hi Zoe. Getting fit is the first step the losing weight. Some would say it is the hardest way to lose weight, but it is also the healthiest and best long term method. Plus there are many other benefits of being fitter. Just keep running and eating a healthy diet. In time you will get even fitter and lose weight. You may want to check the “loads of veg and wholegrain pasta, rice etc” to make sure that is not giving your more calories than you have previously calculated. Don’t get disheartened, by exercising you are helping yourself to become healthier, it takes time though.

  309. Christa
    May 30, 2011 at 1:02 am

    What are the benefits of jogging over walking? I’ve heard you burn the same calories for both activities. Does running increase your metabolism more/faster than walking?

  310. MotleyHealth
    May 30, 2011 at 1:32 am

    Jogging will raise your heart rate more and get you fitter, which is good for health. AS far as burning calories is concerned, over the same distance you burn more or less the same calories, however, if you are jogging you can work more intensively, so burn more calories in less time. Ideally as you get fitter you will be running for longer periods too which will burn a lot more calories.

    As a guide;

    Walking 3 mph 280 / hour
    Jogging 5 mph 500 / hour
    Running 700 / hour

    (source: Average Calorie Expenditure For Different Activities)

    So according to those figures running burns 2.5 times more calories than walking.

    Of course, this is very much an average figure, and begs the question – when does jogging become running? For me, running is simply when you whole body is leaving the ground on every stride, whereas with jogging one foot is usually in contact with the ground. Propelling yourself along (and off the ground) at a fast speed burns a lot more calories than walking.

    If you have 1 1/2 hours to spare for a nice walk then walking is a great way to get fit, but you can do as much work in 30 minute of running.

  311. Ikram
    June 9, 2011 at 4:39 am

    Hi MH
    I’m male, 16, asian and weigh 60 kg
    Sth strange usually happens when i jog, after at least 20 minutes muscles around my breast near shoulder become so painful, but i keep jogging 4 another 40 minutes with constant speed
    A few minutes after the first pain strikes me, it disappers or move to another muscles breast or ribs
    But if i go on jogging for another hour, the pain will disappear during that 1 hour.
    If i jog again 2 days later, the pain won’t strike me. But if i stop jogging for a week, it’ll strike me. Due to this i only dare to jog once or twice a week. Sometimes i don’t jog for 2 weeks.

    Is this dangerous? Usually i make my body run, eventough i’m already worn out. Can i jog 3 times or more a week?

  312. deejay
    June 9, 2011 at 6:38 am

    Hi, I jog for 20 mins 4 days a week, I jog for 10mins,rest for about 3mins and jog for another 10mins, I’ve been doing this for about a month now but there is no significant change, I currently weigh 89kg and I’m 20, I tot it may be my food,so I started d warrior diet 2days ago, whereby I eat a small plate of salad and drink ribena during d day and I eat whatever I want in d night,I rily need to lose 10kg by end of next month, July? pls what can I do, help!

  313. MotleyHealth
    June 9, 2011 at 4:07 pm

    Hi Ikram, it is impossible to say what the problem is. Best have a doctor look at you though. If you are fit and healthy you can jog every day. Best do more gentle exercise until a doctor has given you the all clear.

  314. MotleyHealth
    June 9, 2011 at 4:12 pm

    Hi Deejay. You need to give it more time and increase you jogging. 20 minutes 4 times a week, that means in your first month you have done about 5 hours of exercise. You cannot expect huge change from 5 hours of exercise.

    Plus, you say that in the evening you eat whatever you like. That is not going to help you lose weight. You have to restrict calories to lose weight, even if you are exercising, and especially if you are only exercising for 20 minutes.

  315. Toni
    June 11, 2011 at 12:09 am

    I’m a 39 year-old female who has had two children. I weigh 119 lbs. and I’m 5’6″ tall. I’ve been working out pretty steadily for the last four years: pilates, yoga, strength training and cardio dvd’s. I started jogging this morning after thinking about it for the last six months. I’m sore but overall am encouraged enough to continue. I jogged for 30 minutes, alternatiing every five minutes between a moderately-paced jog and a brisk walk. I realize that it will take awhile for me to build up my stamina. When should I start to see results in both my stamina and overall fitness? I’m physically in pretty good shape, although my lower abs could be tighter. Also, I’m afraid of injury and pain that I heard some people speak of. Any suggestions on how to prevent that from happening? Thanks.

  316. MotleyHealth
    June 12, 2011 at 2:48 pm

    Hi Toni, if you have been working out for the last 5 years then jogging should not cause any problems. Make sure you stretch well afterwards and warm up first. Get some good footwear too.

  317. Scott
    June 13, 2011 at 9:37 pm


    I run 5-days a week and split up my jogging into two 15 minute increments a day (my work break in the morning and my work break in the afternoon). Each time I run 2.5kms…is it beneficial to split up my workouts? or is it more effective to do one longer workout at lunch?


  318. MotleyHealth
    June 13, 2011 at 10:20 pm

    Hi Scott, hard to answer. If you do one longer workout then you can spend more time exercising at a higher intensity after your warm up run. However, 2 runs will help you to manage your appetite better, assuming that you generally eat after you run (which I assume that you do). If performance is the question then I would think that the one longer run may be better simply because you could do a few sprint intervals to push yourself harder in that time.

  319. Jane
    June 13, 2011 at 10:23 pm

    around how much calories would you lose from jogging 3 miles in a medium pace?

  320. MotleyHealth
    June 13, 2011 at 10:26 pm

    According to the runners calorie calculator, about 150 Calories. It largely depends on your weight.

  321. Scott
    June 13, 2011 at 10:37 pm

    Wow, thanks for the quick response!

    I’m 5’8 175lbs…i’m burning between 150-200 calories for each of the two 2.5km intervals…I am thinking of transitioning to the one longer workout (25-30minutes at lunch)…anything to get out of the office!

  322. lyn
    June 13, 2011 at 11:34 pm

    hi i want to start jogging tomorrow after trying to lose weight for the last 3 months this is my last shot im 5.4 and 76 kg i just wanted to know how much i should start with many thanks

  323. Toni
    June 14, 2011 at 12:13 am

    I did buy some really good running shoes over the weekend and I definitely feel a difference already. This morning’s run was a bit easier on me cardio-wise. I stretched well afterwards so the soreness was not as much as it was on Friday. But back to my original question: how long before I start to see visible results? I’ve been hearing it could take up to two months to notice a difference in your body and stamina-wise too. Could it be quicker for someone like me who is already in good physical condition? My route is approximately 2 miles that I jog. I do eat pretty “cleanly” as well. Any information you could give would be appreciated. Thanks again.

  324. MotleyHealth
    June 14, 2011 at 2:10 am

    Hi Toni, glad you are getting on well with your new shoes. It really is not possible to say how soon you will see the desired results. Just keep working on getting fitter, running faster, running further, and you will get there.

  325. MotleyHealth
    June 14, 2011 at 2:11 am

    Start with as much as you can do comfortably. That may be 5 minutes jogging or 60 minutes, depends entirely on how fit you are.

  326. patricia
    June 14, 2011 at 1:58 pm

    I would like to ask what is the proper way to breath during a jog, somewhere i read that both with nose and mouth so u get enough air, but i also read breathe in through your nose, and out through your mouth, which helps you relax. so which makes jogging easier please ?

  327. MotleyHealth
    June 14, 2011 at 2:02 pm

    Whichever way is most natural and comfortable for you, try not to think about it too much. As you run faster you will have to breath through your mouth as you cannot get enough air in or out through your nose.

  328. Toni
    June 14, 2011 at 11:38 pm

    I have a question about stretching. I’ve heard that you shouldn’t stretch before jogging/running because the muscle is cold and tight, making it more suspectible to injury. Then I heard you should stretch beforehand because it can help to increase your running stride. I’m confused as to what’s correct. I’ve been warming up with a brisk five-minute walk before I start my jogging and that’s been fine. I stretch AFTERWARDS and it seems to stave off any real serious soreness so I think I’m doing alright. I’d appreciate hearing what you think as I’m brand-new to the world of jogging. Thanks.

  329. MotleyHealth
    June 15, 2011 at 1:24 pm

    It makes sense to stretch afterwards. Stretching cold muscles is not a good idea, get the blood flowing first.

  330. Mo
    June 15, 2011 at 7:04 pm


    I need a little advice, i have been running for about 3 weeks now, each lap i do is 3/4 of a mile, i tend to do 2 laps in the afternoon and a lap and a half an hour after dinner.

    I am naturally quite masculin, my upper body is not in bad shape, although i have small love handles emerging, but heres the main problem… my legs are quite large, they have fat around them and it really is irritating, as it makes me look out of proportion !

    Do you think that the amount of excersize that i do is enough ?

    I have about 3 weeks left

    Thank you.

  331. MotleyHealth
    June 15, 2011 at 8:05 pm

    Hi Mo, I think you need to do more. Ideally aim for 3 miles in the morning, so that would be 4 laps, and then another 2 in the afternoon. Keep increasing your distance and your speed.

  332. Dakota
    June 15, 2011 at 9:59 pm

    Hi, I’m 15 years old and Baseball season just ended for me. I’m preparing for highschool football and then wrestling season after that. I would like to construct a long distance running plan to follow up with along next to my weight training I allready work with. To prepare for upcoming sport that require me to bulk up how much running is too much? Will running long distance most days of the week make me too lean while I’m trying to bulk up and cause me to lose too much musle and weight that I need to stay big. Thank You

  333. Mo
    June 15, 2011 at 10:31 pm

    Awesome, thank you for the quick reply.

    Ahh four laps in the morning and two in the afternoon, sounds challenging, but hey, no pain no gain.
    I guess I just have to push harder!

    Thanks again

  334. MotleyHealth
    June 15, 2011 at 10:33 pm

    I used to live with a middle distance runner. He would run at 6am every day, and then again at lunch time or in the evening. Rain or shine, ice or sleet! You are right, no pain, no gain! But in time it will not feel like pain, it will be your pleasure.

  335. MotleyHealth
    June 15, 2011 at 10:43 pm

    Hi Dakota, if you are lifting weights and eating well then running is not going to cause muscle loss. Bodybuilders do cardio too! See this article: Bodybuilding Diet from Champion Bodybuilders Jay Cutler, Branch Warren and Victor Martinez

  336. Frances
    June 17, 2011 at 9:28 am

    I had a baby 3 months ago and have really added weight especially in my belly. I really want to get back my pre preg body with its flat belly. So, I started jogging yesterday- I jog for 10minutes and fast walk for 20 minutes early in the morning without any food or fruit and today too. Is this O.k.
    My thighs and calf presently hurt, Is it normal?
    i really need to get back to shape- the motivation is there but I need to know how to do it right. Please help!!!

  337. MotleyHealth
    June 17, 2011 at 5:52 pm

    Hi Frances, perfectly normal for your thighs to ache after exercising them for the first time in a while. Try also alternating jogging and walking, say 1 minute jog, 1 minute walking. This should allow you to workout at a higher average intensity over the 30 minutes.

  338. Frances
    June 18, 2011 at 8:54 pm


  339. Gin
    June 21, 2011 at 6:39 pm

    Hi I just started jogging today. I woke up at 7:30 a.m and went to the closest track to my house. I started off speed walking and then started jogging. I did this for about an hour and when I got home I was tired and I felt sleepy so I took a nap, is that supposed to be normal? I’m only jogging just to stay fit and I have belly fat and love handles which I’m dieing to get rid of!!!

  340. MotleyHealth
    June 21, 2011 at 7:15 pm

    Hi Gin, that is nothing to worry about. You did one hour of exercise so it is natural to feel tired afterwards. Did you eat anything before or after? Best have a healthy meal afterwards, a balanced of protein and carbohydrates to refuel and repair. Just stick to the plan and in time you will get fitter and stronger and not need those naps first. Also, going to bed early will help, if you had a late night. But if you have time to nap after, go for it. It’s the fastest way to recover.

  341. Dan
    June 21, 2011 at 8:15 pm

    Hi there,

    I’ve been doing running for a little while now, really enjoy it. I try and do around 5-6k 3-4 times a week, with other excersise such as cycling ect. I need some advice though. I stretch my legs before and after running, but have found recenly to be getting terrible pains in the backs of my legs. It really slowed down my running today, but I tried to keep going and found it hurt more when I had a break/walked. Could you advise me further? Also, I have put on a little weight, but find I get so hungry after running, I am starving. I really would benefit from a normal days food/ some good quick recovery foods to eat after excersise.

    Thank you for your help

  342. MotleyHealth
    June 21, 2011 at 8:41 pm

    Hi Dan, it is vital that you control your appetite. If could be that your blood sugar levels are running low after your 6 km run so consume a healthy meal. but try not to eat too much. As for your calves maybe go to a pro running shop to see if your running shoes are OK. Sometimes a poorly fitting shoe can cause all sorts of problems.

  343. Toni
    June 21, 2011 at 10:27 pm

    I have another question about jogging. I’m into my third week of jogging and I’m happy to report that I can jog for five minute intervals without feeling tired or winded. If I feel like jogging for longer should I or will that cause me to become really sore for pushing myself too much too soon? I downloaded a schedule for an eight-week plan on how to alternate jogging with fast walking for people brand-new to jogging and I’ve been following it thus far. I feel I could do more since I’m in pretty good shape already. I’m confused and hope you could steer me in the right direction. Thanks in advance.

  344. MotleyHealth
    June 21, 2011 at 11:08 pm

    Hi Toni, if you are in good shape and your current walk-jog schedule is not pushing you harder increase the tempo! If after 5 minutes you are neither tired nor winded then carry on jogging. Aching is temporary, improved fitness lasts.

  345. Michelle
    June 23, 2011 at 5:09 am

    I started to jog since I was not getting enough out of power walking. I suffer from depression and noticed everytime I come home from a 30-45min jog, I feel so much healthier and my mood has lifted. I have so much energy and notice Im losing weight as well. I have so much strength now in my legs where as before I didn’t. The main thing is I feel confident and healthy after each run and I enjoy it.

  346. MotleyHealth
    June 23, 2011 at 10:47 am

    That is so good to hear Michelle. Exercise really is good for us, both physically and mentally. Good on you!

  347. Toni
    June 24, 2011 at 4:29 pm

    Should you exercise on an empty stomach? I’ve been jogging first thing in the morning then I come back to eat a healthy breakfast. I’ve read some articles that say you should eat prior to a run (preferably with some carbs) so you can maximize your body’s “fat-burning zone”. I find if I eat beforehand that afterwards I’m eating twice as much due to all the exercise. I don’t need to necessarily lose weight – I want to maintain it at this point. Help!

  348. Toni
    June 24, 2011 at 9:11 pm

    I’ve been eating after because I find that I don’t have a tendency to overeat b/c my appetite increases a bit due to all the exercise. Therefore, if I add beforehand then ran, worked up an appetite, I’d have to eat yet again, increasing my calories. BTW, I’m already at my ideal weight so I’m just looking to maintain at this point. Thanks.

  349. MotleyHealth
    June 25, 2011 at 11:13 am

    Do what works for you Toni. If you are completed an adequate workout then do not eat before. Exercise increased metabolism. “Fat burning zones” are not in my opinion a useful way to encourage people to exercise. Focus on healthy diet and regular exercise, and focus on getting fitter. Having a well balanced meal after morning exercise is important though to ensure that you do not experience muscle wastage.

  350. MotleyHealth
    June 25, 2011 at 11:16 am

    1 breakfast should be enough!

  351. Karn
    June 28, 2011 at 4:19 pm


    I’ve been jogging for a week and a half now now.
    My lower back feels stronger, and my legs are getting tighter.
    I feel like each day I jog, my breathing capacity increases and
    a nose that i needed surgery on has opened up on its own!
    I’ve been jogging then lifting weights after a 5-10minute break from my
    jog. I’m 6ft tall and 180lbs, but when i started I was 176lbs, I’ve been maintaining a very nutricious diet as well. Could this weight gain be due to the protein supplement i’m currently taking?
    Either way I plan on jogging til atleast September, hopefully the results will be good!

  352. Jensen
    June 28, 2011 at 7:18 pm

    Hi my name is Jensen and I am 21 years old. I way 109 pounds and use to play a lot of sports, however I was always naturally thin. But it seems as though I have lost muscle mass. Once I got into college I stopped and haven’t been active in almost 4 years. I want to start running again just to feel physically fit the way I used to and just to let off stress from school. I just wanted to know how many times a week should I run?

  353. MotleyHealth
    June 28, 2011 at 10:21 pm

    Hi Karn, yes, weight gain may be due to the protein supplement. You still need to reduce calories to lose weight when you start out. At the moment you will probably not be burning more calories in your jogging than a protein supplement puts back into your body. But, you will be getting fitter and stronger, and this is vital for long term weight loss.

  354. MotleyHealth
    June 28, 2011 at 10:23 pm

    Jensen, it is up to you. If you are young and healthy then you can run every day with no problems. As you have not exercised for 4 years you need to start slow and build up your fitness again. And listen to your body, rest when you body is telling you to rest!

  355. Toni
    June 29, 2011 at 3:05 pm

    I wanted to give a status report on my jogging program. I’ve currently been jogging for one month now. I absolutely LOVE it! I wish I had taken it up sooner. Anyway, my body fat percentage has dropped from 18% to 17%. I’ve lost four pounds and two inches – one from my waist and one from my hips. I’m jogging four times a week for 30 minutes; 70% jogging and 30% walking at this point. So my endurance is getting better. I feel much more mentally alert and sharper as well as sleeping better. And my abs are much more visible and defined. My thighs are tighter and toned. I can’t say enough good things about jogging. It’s one of the best exercises around in my opinion.

  356. Dela
    June 29, 2011 at 3:47 pm

    Hi, I started regular jogging about two weeks ago. I do about 30-40 mins 5 times a week. Usually I feel a little tied the first few mins but I gain strength afterwards. My problem is that I get these pains and tightness on the lower sides of both legs. I thought it would get better but it doesn’t. My breathing gets better, but not my legs. Am I not stepping well? Thanks.

  357. MotleyHealth
    June 29, 2011 at 5:22 pm

    Hi Dela, it may be worth finding a specialist running shop. They can often analyse your running technique to see if your step is incorrect. Often problems such as this are caused by ill-fitting shoes which are not providing enough support. If on each step your foot is turning inwards it will stretch the outside of the leg and over time could cause the problems you describe. Best to get it checked out if you can.

  358. Toni
    July 1, 2011 at 12:00 pm

    I’ve been hearing a lot about HIIT cardio lately. One article I read suggested to find a steep hill and run up it 15-20 times (you would walk down) once a week to add to your weekly cardio training. It seems kind of extreme unless you want to drastically reduce your body fat (like a bodybuilder) or have a ton of weight to lose – both scenarios don’t describe me. I’ve been getting really good results from just regular jogging and weight training. What do you think? Is HIIT more of an extreme training mechanism?

  359. MotleyHealth
    July 1, 2011 at 12:48 pm

    Hi Toni, HIIT is an excellent way to improve fitness and also cut down on fat. But if you are happy with the results you are getting from jogging then continue to do that. The no.1 rule of remaining healthy and fit in the long term is to find something you like and enjoy and stick to it!

  360. Toni
    July 1, 2011 at 2:20 pm

    In regards to my previous HIIT question: I’ve heard that running uphill a lot can cause undue strain on your knees and possibly cause shin splints long-term. Is this true? I’m willing to give the HIIT hill suggestion a try but I’m 39. Is this more realistic for someone a little younger? I’m in good shape (for my age) but I’m not gonna kid myself into thinking that my body performs like a 25 year old. I honestly don’t want to hurt myself or worse end up looking foolish. I’d appreciate any advice you give. Thanks.

  361. MotleyHealth
    July 1, 2011 at 3:11 pm

    Hi Toni. Are you too old? No idea. I know that at 37 I cannot do hill sprints, but that is mostly due to a dodgy Achilles on my left foot and a doggy ankle on my right food!

    It really depends on you, how fit you are, how strong those joints are. Why not find a nice hill to start with and go slow – walk up it a few times, then jog. Depending on the gradient of the hill, a sprint may not be possible. Will you look silly though? No, of course not!

    If you want to do HIIT without sprinting up a hill, you can of course sprint on a level surface, or do intervals on a cross trainer, in the swimming pool or while cycling. It is not restricted to hills.

  362. Toni
    July 2, 2011 at 2:54 pm

    How do you stop the plateau effect from happening with jogging/running? With any exercise, the more you do it, the better your body becomes accustomed to that particualr exercise. Therefore, you have to constantly switch it up to challenge your muscles and amp up your fitness level. What can I do to challenge my body and not get bored with jogging/running so that I continue to see results? Thanks.

  363. MotleyHealth
    July 2, 2011 at 8:41 pm

    Intervals can really help with this. Performing sprint intervals can make the exercise more interesting and more challenging for you. Or just set yourself goals, to run a little quicker each week, and really work to beating your personal best. Most athletes are always chasing their personal best, literally competing with themselves. Eventually they get so good they are competing with other world class athletes.

  364. miles16
    July 4, 2011 at 10:24 pm

    will jogging 45min everyday for 1month lose me 3 inches of my tummy fat and also my chubby cheeks?

  365. MotleyHealth
    July 4, 2011 at 11:31 pm

    It should certainly help you to lose body fat yes, the rate at which the fat is lost and the place it is lost first is determined by other factors, such as your diet and genetics. But the only way to find out is to start exercising.

  366. Bob
    July 8, 2011 at 3:18 am

    I’m 24 years old and I just started jogging 2-3 weeks ago and I could DEFINITELY tell I was going longer distance without stopping, my breathing improved, and I was losing weight. However, the last time I jogged, my knees were quite sore and I just figured it was from not stretching very well and I was running in very poor shoes. The next day I woke up and they were very sore. So, I looked online and after researching, I really believe it is “runner’s knee.” I have recently bought a good pair of running shoes from a credible store. The salesperson asked how long I have wore flip-flops and told him I never wear them and he said I have very flat feet, which explains the runner’s knee. My one knee is still a little sore and I hope it gets better soon because I really miss jogging. It’s the one exercise that I really enjoy and feel I could stick to long term. Any suggestions as to what I can do to prevent or help runner’s knee? Thanks

  367. MotleyHealth
    July 8, 2011 at 9:24 am

    Hi Bob, all you can do it get good advice and well fitting shoes and run easy for now. Try to run on flat surfaces, ideally on grass or asphalt, not concrete. The problem generally affects new runners when their supporting muscles are not strong enough, so as your calf and thigh muscles get stronger the problem should ease. Hopefully your shoes were fitted well too – did they monitor your running technique before fitting?

  368. Nano
    July 11, 2011 at 7:32 am

    hi,my name is nano, im 23
    ive been working out for around 2 years now, and without a strict diet, eating whatever i want, ive lost 25 kgs. During the span of the first yr, i injured my knee, and i couldn’t do any jogging for quite some time, i got back to jogging around 5 months ago, and i noticed that my ‘good’ knee is starting to hurt. Could i be putting more pressure on one knee as i subconsciously try to relieve pressure on the previously injured one? how do i minimize the risk of a knee injury again, even if it hurts, should i keep running?

  369. MotleyHealth
    July 11, 2011 at 9:39 am

    Hi Nano, I suggest that you find a good running store where they will monitor your running technique to advise. A good store will have a treadmill connected to the camera / computer and they analyse your running style to determine the type of shoe you need. You may just need some extra padding in the sole to stop straining your knees.

  370. mike
    July 11, 2011 at 1:28 pm

    I am 24, and I start with a brisk walk of 1.5 kms and then i jog for 3 kms (in laps) and then do some stretching exercise for my back and then brisk walk to my home (1.5 kms). Its been a month now and i feel very good after jog and my stamina is improving..
    DO u think it will sort out my back and hip problem ( as my hip is out of sync with my body) or do u recommend different exercise for the problem??

  371. MotleyHealth
    July 11, 2011 at 2:20 pm

    Hi Mike, I could help but really I am not qualified to say. Best to have a specialist look at it. If you feel that your hips and back may suffer from running then maybe consider cycling or swimming?

  372. Toni
    July 11, 2011 at 11:10 pm

    Should you eat something first thing in the morning before a run or a HIIT cardio session? I’ve heard if you workout intensely (such as HIIT) on an empty stomach that your body will begin to burn muscle which is NOT what I want to do. I’ve leaned out quite a bit and really want to keep the muscle I have and build upon that. Is a banana or some cottage cheese good enough to eat prior to morning workouts? Thanks.

  373. Lamin Kanu
    July 12, 2011 at 4:37 am

    Hi, i am 16 i used to play for my football team and we use to jog around 2 pitches 3 times every week for training.I recently stopped playing for that team so i feel as if i am gaining weight. i want to start road jogging as i want to lose bum fat and hip fat. i would love to drop my waist size to 36 inches and for my inner leg to become 32!!. should i start by jogging for 10 mins 3 times a week for the first week?.

  374. MotleyHealth
    July 12, 2011 at 11:38 am

    It depends really Toni. If you morning session is simple cardio, such as running, then you do not need to eat before. If you are planning to do some HIIT or weight training, then you will need some carbs/sugar before. Cottage cheese will not help as it is glycogen you need, not protein. Many people, bodybuilders included, do cardio in the morning before eating to aid fat burning, and then do their main weight training sessions in the afternoon.

  375. MotleyHealth
    July 12, 2011 at 12:07 pm

    Hi Lamin, how long ago were you training with the football team? You should be able to start with more than 10 minutes, maybe 15 minutes for the first week but try to increase it. Remember, the running training in football was only a part of the exercise you were doing then, so just running for the same time/distance may not be enough on its own.

  376. Toni
    July 12, 2011 at 4:47 pm

    What foods could I eat before a HIIT cardio session then that contain glycogen? The weight training is not a problem b/c I do that at night after a good, nutritious dinner but the only time I have to do HIIT is early in the morning. Thanks.

  377. Toni
    July 12, 2011 at 6:45 pm

    Then what do I eat prior to a HIIT cardio session? My only option is do this first thing in the morning. Weight lifting is not a problem b/c I do this in the evening after a good, nutritious meal. And how long after I eat can I perform the HIIT session?

  378. MotleyHealth
    July 12, 2011 at 9:11 pm

    If you mean immediately before, then a banana is a good option. Glycogen is created by the liver from carbohydrates, so any carbohydrate will lead to glycogen being created. However, you want fast digesting carbs. A glucose drink may be a better option.

  379. MotleyHealth
    July 12, 2011 at 9:16 pm

    Toni, all you have to do is try it. If you complete your HIIT session then you do not need anything before the training. If you have feeling weak and light-headed then it is a sign that you are low on sugar / energy (glycogen) so may need more. Until you try there really is no way to say. If you goal is to lose fat than exercising first thing without eating is best. If your goal is fitness and you are not able to complete your workout, then you may need something to eat.

  380. cayechcay
    July 13, 2011 at 7:22 pm

    hello every body!
    I started jogging a month ago by jogging for 2 or 3 km a day. but last day I jogged 12km and I was feeling like that my tits are on fire. when I came back to home I saw that my shirt was blooded due to bleeding from my right tit… I showed it to doctor he was saying that may be its due to pressure built on the Brest due to long distance or due to rubbing with your shirt for a long time. so I want some good reason that why does it happen.

    cay ech cay!

  381. MotleyHealth
    July 13, 2011 at 8:28 pm

    Many years ago there was a condition referred to as “joggers nipple” which is a fissure on the nipple caused by a combination of friction with clothing. It sounds like that may have been the cause. You can read more it here:

  382. Toni
    July 13, 2011 at 11:08 pm

    I wasn’t light-headed doing my HIIT cardio session which was odd b/c I really thought I would be. Maybe I’m in better shape than I thought. However, what little muscle I’ve managed to build up, I don’t want the HIIT cardio sessions “eating up”. I guess I’ll have to play it by ear and listen to my body, as you so aptly suggested.

    Also, I’ve been hearing that experts are now saying that slow cardio like jogging is a big waste of time and the only cardio you should be doing is HIIT – provided that you can, obviously. What do you think? I’ve gotten good results thus far from running and I do want to challenge myself even further with HIIT. It sounds like trainers are saying that you shouldn’t even bother jogging even if you like it. Help! All this information is very confusing.

  383. MotleyHealth
    July 14, 2011 at 6:14 pm

    Lots of people say that slow cardio is a waste of time, yet I never see overweight long distance runners or speed walkers. I think that Dr. Tabata’s research showed that HIIT is more effective at increasing VO2 max levels and also can burn fat quicker (probably due to increased work in a set time). However, just because something is more effective does not mean that everything else suddenly stops working completely. Walking is still great exercise.

    Regarding muscle getting “eaten up”, this only happens when your glycogen stores are depleted. Without glycogen the body burns fat and also muscle tissue for energy (which is why exercising leads to fat loss). So there is always a balance between exercising to lose fat and not lose muscle tissue. Endurance athletes take sugar drinks (such as Gatorade, Lucazade) after training to ensure that they do not run low on glycogen, thus avoiding the breakdown of muscle tissue.

  384. Roy Leverette
    July 15, 2011 at 12:09 am

    Hello, my weight was 231 pounds Jan 14, 2011. I woke up that morning realizing my body did not like the weight on me, I was having problems sleeping, bending, breathing heavy and overall just was not happy. I prayed and ask the lord to help me start a exercise and diet program. Well something happen to me, I saw a vision of myself in excellent shape telling myself, ”Roy get busy” and I did. Started off walking / running 1/4 mile back to back until I gradually began running 1/2 and walking 1/2 miles. Continued the routine and cutting out the sugar and fast foods, and started losing weight. after 3 months I had lost 25 pounds, OH! was I happy and motivated to continue, I began jogging 1, 2, and 3 miles every two days and now as of today I run 3 to 8 miles and my weight is 170 pounds July 14, 2011. I say to everyone that wants to lose weight and be more heathy, ”YOU CAN DO IT” it want happen over night, it happens with sacrifice and the will to set a goal.

    Roy Leverette

  385. MotleyHealth
    July 15, 2011 at 11:27 am

    Thanks Roy, that is just brilliant. In 6 months you have transformed yourself and probably extended your life, both in terms of time and quality, by many years. 61 pounds in 6 months, that is about 2 1/3 pounds a week, a good steady and sustainable weight loss.

  386. Lucy
    July 16, 2011 at 1:25 am

    Hi I’m Lucy
    I’m 13, 5’1 and I weigh about 145 kg
    I recently realised that while I am good at short distance my stamina is very low
    When I started jogging for 10 mins upmy hill I almost collapsed so I was wondering how many times a week I should go jogging and for how long?

  387. MotleyHealth
    July 16, 2011 at 10:09 am

    Hi Lucy, there is no reason why you cannot work towards running 7 days a week. How long? That is up to you. 30 minutes a day will get you fit though. Build up to it slowly and make sure you have a good pair of running shoes (good as in well fitted and suitable for your foot shape, not as in a popular brand!)

  388. Stacey
    July 18, 2011 at 5:29 am

    Hi there,

    I have always been pretty petite but recently become too comfortable in my relationship and noticed i am getting a belly. I have started pole dancing once a week for one hour and also starting to run every day around 30 mins (beach one day, road next)

    I just wondered how long you think it will take for me to loose my belly?

    I have cut down on the bad stuff changed normal pasta for brown pasta etc etc and cut out all chips ans chocolate

    Thanks a lot

  389. chamto
    July 18, 2011 at 6:15 am

    I am 27-year-old and i am 155 pound. I run 3 mile every day. On one hand I am losing fat in other hand my face getting small and dry what should I do?

  390. MotleyHealth
    July 18, 2011 at 9:15 am

    Hi Chamto, what do you mean by your face in getting small and dry? If dry then could be diet related, by small do you just mean that you are losing fat?

  391. MotleyHealth
    July 18, 2011 at 9:17 am

    Hi Stacey, if you have only added a little and you maintain your workouts they you could see the belly go within a month, really depends how much you have to lose. Just stick with it and enjoy getting fit, and do not stop the exercise once you have lost the fat!

  392. Tim
    July 18, 2011 at 1:32 pm

    I’m new to running and I’m having a hard time controlling my breathing. So far I haven’t been able to go more than 1/10th mile without hyperventilating. I should also mention that I’m over 300 pounds and smoked for 22 years but quit smoking 6 months ago. Any suggestions/comments would be greatly appreciated.

  393. MotleyHealth
    July 18, 2011 at 1:44 pm

    Hi Tim, maybe you would be better off starting with walking, get into the habit of walking as much as possible as well as taking at least 45 minute to go for a daily walk as a workout.

  394. Ram
    July 20, 2011 at 5:52 pm

    Hi, i’m 23 years, just now started running, walked before 2 times with 5 days gap. i’ll run only 1.5 kilometers in 7-8 mins. When i finished running, i can feel that my heart is beating very high. after 5-10 mins it goes normal. Is this heart rate normal or i’ve to stop this. I’ll go to gym often. Planned for routine like one day running and next day in gym. my height is 163 and weight is 57kg.Comments welcome.

  395. MotleyHealth
    July 20, 2011 at 7:28 pm

    Hi Ram, it sounds like you are just unfit, however, if you are concerned about your heart you really should visit your doctor.

  396. Bob
    July 21, 2011 at 1:36 am

    Hi, I wrote a message to you on July 8th. (Thank you for the quick reply!) After buying my running shoes, I wasn’t able to run. I was taking pain killers for about a week and a half. Finally got off the pain killers and my knees were doing much better. I waited a day or two to see how well they were. Seemed fine. However, I went running the other night, with my new shoes and stretching before and after. All I can say is, I might NEVER be able to run again. My knees hurt so bad, I woke up in the middle of the night. It’s almost made me scared to try and run again. And it is very disappointing to me, cause I was losing weight and found a friend to enjoy the activity with. Is there anything you can recommend that I can do or should I just give up? I really hope you can help me. Thank you for all the responses and keeping this “forum” going.

  397. MotleyHealth
    July 21, 2011 at 11:57 am

    Hi Bob. I really cannot suggest anything regarding running if you have problems with your knees. Maybe cycling or swimming could be alternative options? What does your doctor say about the condition of your knees with respect to exercise?

  398. Ram
    July 22, 2011 at 3:59 am

    hai… after running, my heart rate is 194 per minute. After 2 mins it goes to 140 per minute. After 10 mins i’cant count my heart beat just by touching my chest. Is is normal. Thanks.

  399. MotleyHealth
    July 22, 2011 at 9:26 am

    Yes, although in time as you get fitter your heart rate will not peak so high. What is your fully resting heart rate? How old are you? As a general rule a maximum heart rate for a guy will be about 214 – (0.8*age). So if you are 30 then expect a max heart rate of about 190. This is just a guide tough. If you are feeling no chest pain, dizziness, etc. then it sounds like you are just working your body hard and hopefully benefiting from it.

  400. Ram
    July 22, 2011 at 5:55 pm

    Hi motleyhealth, i’m 23 years old and my resting heart rate is 82 per minute now. before a week while sleeping it was in 70s. While playing cricket everybody gets tired after some time, but i still feels fresh. Before started running my weight is 60kg.. ran only 3 times, buy now my weight is 56. That’s y to increase my weight,planned to go to gym one day and running on another day. Will it help me to maintain stamina and good health? Thanks.

  401. MotleyHealth
    July 22, 2011 at 7:03 pm

    Hi Ram, that will certainly help. A resting heart rate of 82 is about average, getting fitter will reduce it as your heart grows stronger. Many athletes have resting heart rates below 60. Exercising twice a week is good, if you can add a 2nd run that will be better.

  402. Ram
    July 23, 2011 at 3:50 am

    Hi, Thanks for your comment, as i’m working, i don’t have time to run or exercise on night. I’ll surely try for 2nd run.

  403. alan
    July 26, 2011 at 2:44 pm


    Am 53 and been a couple of stone over weight for years. I gave up smoking a year ago and 3 months ago started jogging 4 times a week for 30 minutes plus doing some exercises for 15 mins prior to the jog.
    I have dropped weight but seem to have a plateau effect and find I’m not really progressing with the jogs, they don’t seem to be getting easier or better quality and I seem to be aching and lethargic not in any serious way but noticeable.
    Any thoughts would be appreciated.

  404. MotleyHealth
    July 26, 2011 at 3:44 pm

    Hi Alan, have you changed your diet much? This can affect energy levels and weight loss, so eating a healthier diet with plenty of fresh fruits and vegetables, lean meats, dairy, fish etc. is a good move. Reduce bread, sugary snacks, refined carbs.

  405. Brandi C
    July 26, 2011 at 6:52 pm

    This article helped a lot. I’ve always been chubby, and finally decided I was done with it when I hit 200 pounds. At first, I only gave up pop and fried (and fast) foods. That didn’t help, so I started walking 3 to 4 miles a day. I have a heart condition, so my doctor’s telling me to take it easy.
    Recently, I decided that I’m losing it once and for all, and starting walking/jogging 2 miles a day. In just a couple weeks I’ve taken my time from 28 to 24 minutes, and hoping to cut it down to at least under 20 minutes altogether. Thanks again!

  406. MotleyHealth
    July 27, 2011 at 10:33 am

    Excellent Brandi, so glad you are making progress. This will literally change your life for the better. Well done!

  407. ramon colon
    July 28, 2011 at 3:52 am

    Hi since I was alil kid ive always jogged after I finished high school i stopped jogging and working out for about 5 yrs in 5 yrs i gained about 30 lbs im actually at the weight i always wanted to be in 170lb ( im 5ft 6in tall ) i wouldnt wanna lose any weight but I jog and run way to would i keep my same weight and still run a lot !!im addicted to jogging and running a lot …another question is whey protein good for joggers like me….???? I wanna get ripped but I don’t like to lift weights … sorry about all these questions just need some advice …thanks

  408. MotleyHealth
    July 28, 2011 at 10:33 am

    Hi Ramon, whey protein is only worth taking if you are doing some weight training. If you want to get ripped you need to do some form of resistance exercise to work the muscles. It does not have to be really heavy, for example, Matthew McConaughey apparently only lifts light weights and does a lot of running. Ensuring that your diet is healthy is vital, and you will almost certainly need to increase your eating if you are running a lot. Start with some bodyweight exercises such as push ups and crunches and move on from there.

  409. judy
    July 28, 2011 at 1:00 pm

    Hi, I have been underweight 4 a long time. av just started gaining sm weight. I weigh 59 kg from 54 kg and am 5’9. I want to start jogging to kip fit bt am scared of losing my thighs n a model in kenya.plz d most unfit person alive.

  410. MotleyHealth
    July 28, 2011 at 2:04 pm

    Cycling should help you to maintain your curves as it will build the muscles in the thighs and butt, so this may be a better option.

  411. roch
    August 1, 2011 at 6:17 am

    hi, i just finished my first 10K run and i observed that my knees hurt… this is the 2nd time that they hurt actually…. y is this happening and how can prevent it… thanks

  412. karthick
    August 1, 2011 at 10:38 am

    This article really helped me a lot and your response to the answers are really very very fast. I am a regular visitor to the site. I like to have a small clarification ” My age is 25 and My weight is 100kg , height is 185cm. I started to jog 1 month ago daily i am running 2.5 to 3 KM and after that I do ground exercises for 30 to 40 min. still now lost 1 to 2 kg crossing a month. I jog weekly 5 times. But at starting I was able to run only 1 to 1.5 but now it is increased. My food type is normal weekly 4 to 5 times during night i take only fruits. I like to now extend my running capacity to 5 KM such that I get more healthier and lose weight soon.kindly give your suggestion.(I dont leave any break while running I run 3 KM in a single)

  413. MotleyHealth
    August 1, 2011 at 1:52 pm

    It could be your footwear or running style, footwear, fitness etc.. It really is not possible to say. If you are running on a hard surface then maybe look to build up stamina on softer surfaces also. Improving the strength of the supporting muscles is also a good move, so do some weight training – calf raises, squats, lunges etc. Getting a good fitting shoe is important, and this means seeking professional advice, not just getting an off the shelf shoe based on brand. It is called “runners knee” and is also sometimes caused by pronation , which a good shoe should fix.

  414. MotleyHealth
    August 1, 2011 at 1:57 pm

    Hi Karthick, just keep running. Sounds like you are doing well. How much are you eating in the ” 4 to 5 times during night i take only fruits”? That could amount to too much, depending on what you have been eating for the rest of the day. You can have too much of a good thing!

  415. Gwenb
    August 2, 2011 at 6:27 am

    I’ve found this website really inspirational.
    I did a little interval running for a while which I found quite good, but then I stopped as I got a little bored, but I’ve just recently found a mixed ability running group with my local gym which is around 3-8 km. I’m a bit nervous, cos I’ve only done interval training and worried I’ll pass out after a minute!! Any tips?

  416. MotleyHealth
    August 2, 2011 at 9:53 am

    I am sure you will be OK, just do your best and walk if you have to, no shame in that.

  417. matt
    August 3, 2011 at 2:43 am

    I have been working out for a month now and I have lost some weight, but the last week I weighed myself I didn’t lose weight I might have even gained weight. I have been jogging a little trying to speed up weight lose, but my shins hurt for days afterwards. I want to jog 2 to 3 miles a day will that hurt my shins more or will the pain go away?

  418. lamin
    August 3, 2011 at 4:19 am

    ok so 15 mins 3 times a week, since u said push myself I will try my best to do 50 mins of running for the first two weeks. also my training with my team was every Wednesday n saturday with match on sunday but I stopped may last year and also I stopped doing p.e because I am doing a levels

  419. MotleyHealth
    August 3, 2011 at 10:40 am

    Hi Matt, what you describe sounds like shin splints and there is no real cure other than rest. Ice treatment may help, but generally rest is recommended. One of the causes is that the muscles in the lower legs are simply not strong enough to manage the new exercise regime. Maybe to complimentary weight training (squats, calf raises, lunges) will help to strengthen your legs too.

    If you continue to have trouble with jogging take up some other forms of exercise so that you are not just running every day.

  420. MotleyHealth
    August 3, 2011 at 10:54 am

    Sounds good, but do keep working harder on your fitness. As it is the summer holidays you could use this as an opportunity to start running longer distances, 15 minutes is still a short run. If you can run 30 minutes 3 times a week this should improve your endurance for football.

  421. roch
    August 3, 2011 at 11:31 am

    thanks for the response…

  422. Toni
    August 4, 2011 at 11:12 pm

    I recently got into a rather heated discussion with an acquaintance of mine who insisted that HIIT cardio can only be performed by elite athletes with really low body fat levels because it’s just too demanding for the regular person. She claimed what I was considering to be HIIT was really interval training. What is the difference between HIIT and interval training? Or are they one in the same? Was my acquaintance correct in her statement or not? I’m a bit confused. Thanks.

  423. MotleyHealth
    August 4, 2011 at 11:34 pm

    Well, HIIT is High Intensity Interval Training. I am not sure if anyone has ever quantified intensity in terms of exercise. As far as I am concerned high intensity is when you are pushing yourself to your limits, and you can do that if you are not an elite athlete. Interval training for me is just less intensive, i.e. walking/jogging whereas HIIT would be running/sprinting. But really what is important is pushing yourself more in the “sprint” intervals that you would normally do if exercising at a steady pace. This has been shown to help improve fitness faster (see the article on Tabata training, which was developed from research by a Dr. Tabata in Japan).

  424. lina
    August 5, 2011 at 5:49 am

    Hi, i was wondering… will jogging help slim down my thighs? Or will they get bulky?

  425. MotleyHealth
    August 5, 2011 at 10:57 am

    Hi Lina, it will help slim them down.

  426. ryan
    August 7, 2011 at 9:08 pm

    hi i am 17 year old male and overweight and want to loss wight and become alot more fitter and build muscle tone on my legs. i do not exercise at all. How does 10am sound. and what breakfast do u advice

  427. MotleyHealth
    August 7, 2011 at 9:52 pm

    Hi Ryan, what do you mean by “How does 10am sound”?

    Breakfast – eggs on wholemeal. Exercise – weight training workouts and cardio.

  428. junny
    August 8, 2011 at 2:57 pm

    I jog everyday for 1 hour. I do 10km-15km per session and I was 170lbs 2 months ago and was a heavy smoker (15-25sticks of cigarette per day)…Now I am 125lbs…I took precautions and so I never had any sort of injuries…Jogging is really good…My heartbeat rate lowered and I don’t feel tired even after I jog…that’s an additional workout as I walk to school which is 5km away everyday…

  429. crystal
    August 9, 2011 at 11:48 pm

    I am 5’2 and weight 150 lbs. I recently started jogging 2 miles one day then doing 10 miles on bike the next (alternating every night of the week) along with Zumba everyweek day first thing in the morning. I also have cleaned out my refrigerator and pantry and replaced it with healthy foods and have went from a size 12 to an 8 and lost 5 pounds within a month. But I’m not satisfied with my abs, what can I do to help get rid of layer of fat. How can I tighten it?

  430. MotleyHealth
    August 9, 2011 at 11:52 pm

    Just keep on doing what you are doing Crystal, you have made good progress in your first month, carry on for at least another month before making new changes.

  431. fred
    August 10, 2011 at 1:37 am

    I like to run. Im 5 4″ and like most of you on here im fat. I try to eat slightly more than I burn that way I could get surgery in a few years when im 200 lbs over. But I still like to run cause it makes me feel good.

  432. MotleyHealth
    August 10, 2011 at 9:54 am

    Fred, are you being serious? You are trying to gain weight so you can have surgery?

  433. Amanda
    August 15, 2011 at 10:53 pm

    Hi iv started jogging 4 times a week at 7.4 on the treadmil, I always manage 4 miles and I’m loving it I’m just worried that doing this will make my thigh and calf muscles bigger as I am 24 and do not want that look also if running 20 miles a week does that class as long distance running only I don’t want to run fast as I’ve heard it can bulk you up, please help I’m confused.

  434. MotleyHealth
    August 15, 2011 at 11:59 pm

    Hi Amanda, 4 miles a day is not a huge distance and it will not bulk you up. Take a look at marathon runners – they run a lot more than that and have slim thighs. Sprinting and weight training will bulk you up, if you also eat a high protein and high energy diet.

  435. Amanda
    August 16, 2011 at 11:14 am

    Thank u for the reply I’m just confused as iv read that running fast will make your leg and calf muscles bigger so it’s best to jog? I could do more milage but it would take me forever the pace I’m running at? Can u just clear this up for me because iv been told sprinting can do this and I want to be thinner not bulkier?

  436. MotleyHealth
    August 16, 2011 at 12:21 pm

    Sprinting will build larger muscles, but running at marathon speed is not even close to sprinting. Take a look at Paula Radcliffe’s legs – they are not bulky. To get big bulky legs you need to train like Usain Bolt, and that involves a lot of weight training.

  437. Amanda B.
    August 16, 2011 at 4:40 pm

    Hello! I’m 20, 5’4″ and 123.8 lbs. I suffer from PCOS, which means that exercise is critical to maintaining a healthy body. I run 3 times a week (only one mile until I start being able to do more), and I do calisthenics (push ups, sit ups, squats, leg lifts, etc) twice a week. I can’t cut out all sugar, because I get really sick (I’m talking I black out, shake so bad that I can’t move, and vomit) when I don’t have any sugar. My doctor told me that because of my PCOS, I need to eat 3 normal meals a day, with snacks in between. I eat smaller meals, because that’s all it takes me to get full. Also, because of PCOS, my weight tends to mingle around my waist, making me look fat even though I’m at a healthy BMI. Will this workout routine help to slim my waist-line? I’ve already dropped 1.5 lbs in a week…but could it help me to get fit?

  438. MotleyHealth
    August 16, 2011 at 5:31 pm

    Hi Amanda, yes running will get you fit. Sounds like you have made some progress already, just keep trying to do a little more each week. If you can work up to 2 miles every day then this will really help.

  439. Steph
    August 19, 2011 at 10:42 am

    Hi, I am 21, 5’5” and weigh 155lbs. I want to lose 30lbs an was wondering if only running/jogging can lead me to reach my goal. I have started jogging this week at the YMCA 3xs a week 3 miles at 30 minutes. Is this enough? I am mostly concerned about my diet. Do you have any reference sites with a weekly grocery list and meal plans? Eating healthy seem expensive and intimidating. I eat really unhealthy: white rice, pasta, chips, ramen, canned/costco ready made meals, no veggies. Thank you. I am glad this this thread is still going, very motivating. :)

  440. MotleyHealth
    August 19, 2011 at 11:54 am

    Hi Steph, running will certainly help you to lose weight. Ideally you should build on your running, running daily will help you to lose weight faster though. To lose weight really requires that you keep getting fitter, so always work on running further, faster, more often.

    As for diet, our article on how to eat healthily is quite comprehensive, but has no meal plans. In my opinion the best meal plan on offer is Isabel de los Rios’ Diet Solution Program.

  441. TD
    August 19, 2011 at 5:49 pm

    I’ve been running for a couple of months now. I’m currently up to 3.3 miles at 21 minutes. I’ve made some great progress but I’ve heard that unless you do cardio for at least 30 minutes, it’s ineffective except for HIIT. I’m working towards upping my mileage to hit four miles soon but in the meantime am I still burning fat and calories even though I’m clocking more than 3 miles at barely over 20 minutes? Can you clarify this for me? Thanks.

  442. MotleyHealth
    August 19, 2011 at 6:58 pm

    I am not convinced that under 30 minutes of cardio is ineffective. Running 3.3 miles in 21 minutes is running at 6.3 miles per hour and that is a pretty good pace. You will be burning calories certainly. I’d be interested in reading any literature which suggested that less than 30 minutes was not at all effective. There is of course a difference between what is ideal to reach peak performance and what you do to stay in excellent shape. Much of the research surrounding exercise is either looking at specific health (heart etc) or sports (improving performance). So I am guess someone read something relating to sports performance and then assumed that those “rules” apply to everyone who is exercising.

  443. TD
    August 19, 2011 at 7:44 pm

    I’ve been reading on this site as well as others that the recommended amount of daily exercise is 60 minutes. Is that necessarily a one-size fits all theory? The reason I ask is because I average 5.5 hours of exercise per week. That breaks down to 1 hour Monday through Friday and Saturday for only thirty minutes. Sunday is my rest day. And it seems to working for me thus far. What do you think?

  444. MotleyHealth
    August 19, 2011 at 8:05 pm

    Really there is no one size fits all. 60 minutes of exercise can include walking to the shops, gardening and running for 20 minutes. I know that the UK government changed their guidelines recently (last month) but are talking more about activity rather than just structured exercise. If you are very sedentary then 60 minutes of structured exercise may be a good idea, but i you are an active person who walks a fair amount in your daily business then is may not be needed. Also the type of exercise you do can make a huge difference. A 60 minute kickboxing class can be very intensive and you may only need to do 2 of those a week plus a bit of jogging or walking too.

    It really all comes down to goals. Are you exercising to remain healthy in general, to lose fat, to be pretty fit or compete in the Olympic Games? I really think that ideally, we should all strive to get around 60 minutes of activity a day. Really the only way to know if you are getting enough exercise is to evaluate your progess against set goals and get some blood tests done every year to check that you lipids etc are not high. If you are keeping cholesterol down, exercising on a regular basis, keeping fat levels down, then you are probably doing enough, even if that is 30 minutes 5 times a week or 60 minutes twice a week.

    In short: it depends!

  445. TD
    August 19, 2011 at 11:07 pm

    I guess I was originally exercising to lose fat but now I just want to remain fit and healthy. You bring up a good point about ‘other exercise’ like gardening or housework or playing with my kids outdoors. I guess I really do exercise more than said 5.5 hours weekly. If I added the other daily activities in, I’d bet that I do meet the recommended levels of 60 minutes of daily exercise. Thanks for pointing that out.

  446. MotleyHealth
    August 20, 2011 at 7:57 am

    Yeah, it is like the recommendation for kids, which is about 3 hours of “exercise” a day. But if you watch them play you realise that everything they do is exercise. When mine are in the garden then are on the move the whole time. Puts me to shame really!

  447. CS Rana
    August 23, 2011 at 6:27 am

    My height 5.6 feet and weight is 62 KG. How much Km. I should run in a day to keep myself fit.

  448. MotleyHealth
    August 23, 2011 at 11:01 am

    Hi CS Rana, you are at a healthy weight at the moment. I would suggest that you start with 20-30 minutes a day.

  449. Gurudude
    August 23, 2011 at 8:57 pm

    I started to run July 4th 2011 could barely do a mile walking. I’m 5.7 tall was 320 lbs, I have a torn acl, stuck to it taking baby steps and now I’m doing 3 to 4 miles a day on my treadmill. 3 miles in 60 minutes and 4 in 80 minutes. I’m down to 286 now. Do you think this is good for me, I run everyday? I judge my distance based on how I feel that day. At this rate do you think I will continue to lose weight or will I plateau soon and have to run faster? Due to my acl issue its hard for me to run faster in less time I’ve tried and it usually ends with me having pain.

  450. MotleyHealth
    August 23, 2011 at 9:12 pm

    Hi Gurudude, it sounds like you are managing it well. You say that you run as much as feels OK to avoid aggravating your injury, this is sensible. Take it easy and grow stronger. Eat a healthy diet, consider taking cod liver supplements to extra protein to aid tissue recovery. You should continue to lose weight, but only time will tell. Hopefully you injury will strengthen and you will get fitter before you hit any plateaux.

  451. sneha
    August 26, 2011 at 11:36 am

    Can jogging reduce breast size

  452. MotleyHealth
    August 26, 2011 at 2:06 pm

    Yes, if you are burning fat then some of that fat will be breast tissue / fat cells that are reduced.

  453. susamae
    August 28, 2011 at 4:28 am

    Hi ! I’ve been jogging for a couple of months now, Is there a certain breathing technique I should be doing ? I have a difficult time not focusing on not being to catching my breath while running. Is not being able to catch your breath common ?

  454. MotleyHealth
    August 28, 2011 at 10:52 am

    Breathing should come naturally really, you probably just need to work practice more.Try not to think about the breathing, just breath. IN and out through mouth is best.

  455. Enjoli
    August 29, 2011 at 2:21 am

    Hi I am 31 yrs old and I have just started a fitness routine a week in a half ago were I speed walk for 1.5 miles, jog another 1.5 miles, and hop the bleechers all the way up twice; twice a day (mornings & evenings) 6 days a week. I started at 198lbs and I have alresdy lost 7lbs. I am trying to reach a weight loss goal of another 30 lbs. And I have a couple of concerns. I want to know if I am doing too much? Also I run at my highschool track and I was wondering should I try interval training and what kind can I do at a outdoor track? And should I eat before jogging in the mornings and evenings?

  456. Julie
    August 29, 2011 at 11:48 pm

    Hello, I am a 39 yr old female who lives in Arizona. My goal is to be a size 8 from a 12. Back in 07-09 I was a size 8 from a 16-18. I was a stay-at-home mom and able to work out in the mornings. I am working full-time now at a SIT down job and have slowly packed on the pounds. I am taking great steps to reduce my weight. I have joined the YMCA and take evening spinning classes 2 to 3 times a week and workout in the gym before class doing weights. I would like to also start running on the treadmill at home on the nights I cannot make it to the Y. Here is my dilemma, due to my hectic life, I can only jog/run around 9pm.
    I realize it is very late, but I have no choice. I get up at 5am to get ready for work, and wake my husband up at 7am. The treadmill is in our bedroom. I am too scared to run alone outdoors and also fear valley fever. Do you think running this late will help me lose weight, or just completely make me exhausted? Will exercising so late make me hyper and unable to fall asleep?
    Thank You.

  457. MotleyHealth
    September 5, 2011 at 11:48 am

    Hi Enjoli, no I do not think that you are doing too much. So long as your diet is good and you are getting 8 hour sleep a night you will be fine. As you get fitter aim to run further and do less of the speed walking. As well as hopping the bleachers (this was a new phrase for me, I had to look it up on Google!) also do some other bodyweight exercises such as push up and bench / bleacher dips too to work the upper body.

  458. MotleyHealth
    September 5, 2011 at 11:53 am

    Hi Julie, 9pm is not really that late, so go for it. Exercise is important and you should do it whenever you can. Many fitness classes do not start until 9pm. My kung-fu classes used to go on until 10pm. So long as you are exercising you are burning more calories and so will lose weight (so long as you control eating too).

  459. emeka
    September 6, 2011 at 5:37 pm

    Just started jogging more than 2 months now, i am happy with the way i feel now. I jog first thing in the morning, rest for an hour then go to the gym for some weight training. What should i do,to get rid of the really stubborn fat around my waist line. I gave myself a target to lose before Christmas…

  460. MotleyHealth
    September 6, 2011 at 6:50 pm

    Hi Emeka, the key is really to increase exercise. Build on your running fitness and work on lifting more, plenty of big moves live squats. deadlifts and lat pull downs. Make sure your diet is really healthy and lean too.

  461. Karthik
    September 7, 2011 at 4:38 am

    I’m male, 29 years old 6″ tall and weigh 82kgs. I have started running since start of August and have increased my pace and distance along the way. I started with a 6km run which took me around 40mins (~25kms/week) and I’m able to run 10kms in 60mins (40kms/week). Although I’m feeling physically better my waist size is not dropping as expected (I have lost about 3 kgs though). I want to shed the fat around my oblique area. Since start of August I have started eating healthy foods including 1 serve each of 3 to 4 veges, eggs, fish and cut down on carbs as much as I can.
    Can you please advice what I’m doing now will help in the longer run? Once I shed the extra weight from my abs area, I’m planning to join a gym to achieve my ambition of six pack abs.

  462. MotleyHealth
    September 7, 2011 at 5:10 pm

    Hi Karthik. Just keep at it. Start bodyweight training exercises now to increase total muscle mass, keep up with the running and keep your diet as lean as possible. It sounds like you are on the right track, if you have lost 3 kg then the system is working – get fitter and stronger and more fat loss will occur.

  463. Ashish
    September 8, 2011 at 2:16 pm

    I am a male,5″ 10′, and weigh around 77 kgs. I do running on treadmill at least 4 days a week (for 15 min with speed 12 km/hr) followed by one and a half hours of gym. Though I have lost ounces of weight but I am unable to get a perfect flat stomach which is my target. So shall I increase my running time or do something else.

  464. MotleyHealth
    September 8, 2011 at 3:08 pm

    Ashish, what are you doing in the 90 minutes of gym? One thing to try is to just do 90 minutes in the gym some days but lift heavier weights and work more intensively. Or do your running in the morning and gym in the evening. But yes, you should start running for longer than 15 minutes. Build up to 30 minutes to start with, then 45 minutes. This burns a lot more fat. And you diet must be healthy and lean too.

  465. Steven
    September 9, 2011 at 8:58 pm

    I currently started jogging 10 days ago. At first it was difficult but now i got into a rythm of running 3 miles minimun everyday. Do you think it’s a good a idea for a 19 year old to be doing this? I am not over weight, and i look forward to jogging everyday. All my friends say i will look weak and jogging will burn muscles instead of fat. I dont know if its true. I want to look fit and be fit at the same time.

  466. MotleyHealth
    September 10, 2011 at 1:13 am

    Hi Steven, your friends are wrong. If you are not consuming enough calories or protein then your muscles will waste away, but you are not going to lose muscle mass from running. If you already have good muscles then I am guess you have done some form of resistance exercise in the past? Do a weekly workout and you will be fine. Do not forget that there are 3 types of fat; subcutaneous (under the skin), visceral (belly fat) and intramuscular (within the muscles). People can mistake intramuscular fat for extra muscle. You may lose some of this fat but you will not become weaker – its the difference between lean meat and fatty meat. Keep running every day, it is good for you and makes you fitter, leaner and stronger.

  467. krip
    September 13, 2011 at 9:37 am

    im 5’4” and I weigh about 56 kgs. I treadmill for 30 mins everyday around 4kms(jogging in an inclined position) I want to be 50kgs. I take a low calorie diet. My hips n thighs are huge. Will this pattern of work out be of any help. Should I make any modifications? How long will it take me to reduce? Pls help.

  468. MotleyHealth
    September 13, 2011 at 10:18 am

    Hi Krip, sounds like you are doing the right things. 30 minutes of uphill jogging every day is good and will burn calories. Always push yourself to do a little more – either go another 5 minutes, jog a little faster or increase the incline. If you can work up to 45 minutes a day then you should start to notice a real difference in a month or two. Be patient, keep at it and you will get in shape.

  469. Louisse
    September 14, 2011 at 9:44 am

    Hello! I am just starting out this exercise. I am 5’6 weighing 54 kgs. Should I lessen my intake of rice if i start to jog/run? Is chocolate drink good for me, before I run? I noticed that my legs became bigger (but harder), ive been brisk walking/jogging for only 5 days 30 minutes per day? Will this exercise just make my legs look bigger? I thought it would make it lean:( My goal is to lose wait and become lean but why is it I became heavier? Please help me.

  470. MotleyHealth
    September 14, 2011 at 10:20 am

    Hi Louisse. Less rice? A little less may be a good idea if you wish to lose weight, but you do need energy. Brown rice is better, slow release energy, less weight gain. Chocolate drink is not really healthy, generally too much sugar. Better to have banana and water before running then a healthy snack afterwards. You legs will get stronger as you run but in time you should also start to lose more fat, giving you leaner, slender legs. There will be a transitional period when things may not appear to be going right, but just stick with it. You are not going to develop big bulky legs from running 30+ minutes a day.

  471. Tim
    September 14, 2011 at 7:44 pm

    And is it better to go continous without stopping for a shorter distance say a mile. then going two miles breaks with say 4 5 min breaks in each 1/2 mile?

  472. MotleyHealth
    September 14, 2011 at 10:50 pm

    Well, it is better to run as much as possible really. When starting it is OK to walk and jog, do not stop completely though, keep moving.

  473. Jessica
    September 15, 2011 at 1:08 pm

    I’m a 22 year old female, 155cm tall and i am 91kg. I am from Australia so sorry about the measurements…not sure what i am in pounds. Ive decided that I want to lose weight so ive really changed my diet the past 3 weeks. I have lost 2 kg so far by simply eating healthier but Ive started using a cross trainer two days ago. Before this I wasn’t doing any exercise except incidental walking (i catch alot of public transport) I find that I can only last up to twenty minutes on the lowest resistance level. my thighs feel like they are on fire and i have to stop every 30 seconds or so for a couple of seconds to give my legs a break. My legs feel really wobbly and weak.
    Will this get better? I am having alot of trouble raising my heart rate above 130 because it seems that I have no chance of increasing my heart rate because my legs cant handle the strain for long enough to get my heart really pumping. I finish the 20 minutes extremely sweaty and hot but not puffed out. How can I achieve this? will it simply get easier once my legs get stronger? I have a cheap cross trainer and therefore can only control the resistance.

  474. MotleyHealth
    September 15, 2011 at 6:59 pm

    Hi Jessica, sound like you are doing great. You will get fitter and stronger and then be able to work harder. Your legs feel wobbly because you are running out of energy, all the glycogen is quickly depleted. As you get fitter your body becomes more efficient at replacing it. Don’t give up, you are doing the right thing. Aim to be doing 30 minutes in 4-6 weeks, build up your fitness levels.

  475. meredith
    September 16, 2011 at 5:15 pm

    i’m a 19 yr old female and i am at a loss of what kind of running/jogging schedule i should keep to (how long/how far/how many days a week??) and need help! i have never been a ‘natural’ runner but made myself do it through high school for soccer, nordic skiing, and track and field (sprinter, not endurance). i graduated high school 3 years ago, and gained some weight from inactivity. i lost the weight after lots of hard work in my basement after my night job, but i could never lose the disgustingly detested thunder thigh fat. my sister, who had lost a significant amount of weight while training for a half marathon, said that i should run. forget about the current fitness program, and just run. i had a hard time believing that would be my solution.. but after completing the Beachbody programs P90X and INSANITY (and getting crazy strong and lean but NEVER LOST MY THUNDER THIGHS OR WENT DOWN A PANT SIZE), i am so desperate to try running as my weight loss solution (along side my calorie strict diet).
    i have been running on my very hilly dirt road, doing my best to gun it up the hills and slow to a jog at the top peak. it’s 2.2 miles, and i have a loop route that is 3.5 miles.
    *what should i be doing? should i run every day? how long should i run? should my mapped route be flat or are the hills good cardiovascular strengtheners? *****WILL I GET RUNNERS LEGS IF I RUN ENOUGH???****

  476. MotleyHealth
    September 16, 2011 at 5:48 pm

    Hi Meredith, run every day, focus on longer runs to burn more fat. If you do a lot of hill work then you will develop more muscular legs, but then at the same time you will be burning fat too. Just follow your sisters advice and just run! Weight training / bodyweight workouts do build up muscle and if you do not combine that with more careful diet then there is always the risk of just getting stronger without losing fat, so I guess this is what happened with the P90X workouts.

  477. Louisse
    September 17, 2011 at 5:56 am

    So is it possible for me to run everyday and not lose weight at all? What if I eat my meals the same amount as before? Will that make any difference in my weight?

  478. Jon
    September 17, 2011 at 1:28 pm

    Hello. I really enjoyed reading your article.
    I seem to be prone to getting stitches (side stitch) when I go running. It’s quite annoying because I often feel that I have a lot of energy left, but have to stop running because of the pain from the stitch. Do you have any tips on how to avoid getting a stitch, or at least reducing them? Also, is it related to fitness? I wonder if the fitter I get the less I will suffer from stitches.

  479. MotleyHealth
    September 17, 2011 at 9:33 pm

    Hi Louisse, if you run every day you should lose weight. The only reason not to lose weight would be if you ate far too much and never progressed with your running. So long as you work on getting fitter by running further and faster you will burn more calories. You should change your diet for the better too. If you are overweight it is due to an unhealthy diet (could be healthy food, but too many calories is unhealthy). So look to make your diet healthier.

  480. MotleyHealth
    September 17, 2011 at 9:37 pm

    Stitches are still a bit of a grey area. Tips to avoid stitches include not eating for an hour before you run, avoid sugar / carbonated drinks, just drink water and start slow to warm up. Shallow breathing is often considered to be a problem, so breath deep in and out through your mouth. If you get a stitch sometimes walking and breathing deep and steady while gently massaging the area with your fingers can help.

  481. Jon
    September 17, 2011 at 9:58 pm

    Thank you for the tips about avoiding stitches. I’ll try those.

  482. Dyan
    September 20, 2011 at 7:33 am

    hello there! will running help me lose belly fat and fats in my arms? or i need to work out some exercises specifically for them? i can only have time for running though

  483. MotleyHealth
    September 20, 2011 at 10:11 am

    Yes it will Dyan. You body will break down fat when it requires more energy than your diet is providing. Running is an excellent way to increase the calorie deficit.

  484. Sandra
    September 21, 2011 at 6:04 pm

    I am a long time jogger, but now I am running 12 miles a day, what can I eat to stop from gaining weight, it is like I am afraid to eat due to the fact I will gain weight

  485. MotleyHealth
    September 21, 2011 at 6:16 pm

    Hi Sandra. Are you gaining weight at the moment? If you are running 12 miles a day you must need to eat a lot just to maintain your glycogen levels and prevent muscle wastage. Make sure that you are getting good healthy carbs and proteins.

  486. Ram
    September 22, 2011 at 11:03 am


    My name is Ram.

    Here is my problem, or so I feel. I love running and hate weights.

    During weekdays, I run 60-70 minutes (10.5-11.00 km) in the morning and 60 minutes (9-10 km) in the evening. Saturday mornings I do a 99 min (max of the tread mill and about 15-16 km and 10 km in the evening. Sunday morning again 10 kms.

    I have a very regulated diet. And don’t feel run down or anything of that sort.

    Does not doing any weights prove harmful any way – with this kind of running.


  487. MotleyHealth
    September 22, 2011 at 11:19 am

    That is OK Ram. Weights can help you improve your running but if you are doing it for health and fitness then there is no need to do weight training.

  488. Ram
    September 22, 2011 at 12:28 pm

    Thanks a lot for the quick comment. Feel a sense of relief. Of late i have been getting a lot of “free” advices in this regard so thought of clarifying.

    I did not bring up this point with my physician as he would kill me because of my mild slip disc issues.

    But actually keeing up the running and weight under control (75 kgs) 5 ft 11 inches, actually seems to help my back ache episodes from not repeating frequently.

    Thanks a lot.

  489. Karthick
    September 22, 2011 at 4:35 pm

    Hi, am Karthick, I used to run 5 km daily morning in road. somebody told running in road damages the knee bones and ankles (long-term effect). is it true? I can continue with the same?

  490. Crystal
    September 23, 2011 at 9:17 pm

    I’m 45 years old, 5’1′ and weigh 103 lbs. I just started jogging in July 3-4 days a week for about 30 minutes. I have noticed that my legs are thinner which is ok a little bit since my inner thighs have always touched and now there seems to be a gap there. I also strength train 2 days a week (total body) with decent size weight for my size, and do a “total body work out on Friday with minimal weight. My question is, how can I keep jogging and not lose the muscles in my legs? They seemed to be a good size but now they are much smaller and I want more size in the legs.

  491. MotleyHealth
    September 24, 2011 at 12:35 pm

    Hi Crystal, it is likely that your legs are thinner because you have lost subcutaneous fat (beneath the skin) and intramuscular fat (around the muscle tissue). So jogging has probably ntot made your leg / thigh muscles smaller, you have just lost fat tissue, which is the goal – so well done. To maintain more tone in the legs then the best exercises are squats / leg presses, lunges and calf raises.

  492. MotleyHealth
    September 24, 2011 at 1:03 pm

    It is really variable. Some people develop joint problems later in life, others do not. Get some good shoes to cushion more when running. Ideally get your gait examined by a professional to check that your feet are landing and leaving the ground without rolling from one side to the other (pronation). You also have to consider the alternatives to running. If there are none, then you have to weigh the risk of maybe having some joint problems later in life against the positive health benefits now and in years to come. People who are overweight and unfit tend to have many problems with joints too, and if someone has been running all their life and they develop joint problems it does not mean that running was the cause.

  493. deepesh
    September 26, 2011 at 6:27 pm

    i have been doing fast running for an year and improving my distances regularly. i run 3.5 kms a day at regular fast pace with little walking intervals.i used to be an overweight teen before but not now.but i still suffer a little problem of gyenacomastia. things are better than before and i have lost a lot of chest fat but now it seems to be stuck up there.someone advised me to start a slow – pace more distance running rather than the usual saying it to be more beneficial. what should i do? shall i carry on my usual or start the latter.what is best for my condition.
    p.s. i can run a 1.5 kms at regular fast pace and i take proper full of greenies diet avoiding overeating.

  494. MotleyHealth
    September 26, 2011 at 7:34 pm

    No need to do one or the other – do both. Do one longer run each week plus the shorter faster runs. Also add in more exercise such as bodyweight workouts and you will get fitter and build more muscle all over your body.Slow pace works so long as you have the time to do it. The advantage of running faster is that you burn more energy per hour, but you may tire sooner.

    For example, if you run at 10 mph (approx. 16 km/h) for 15 minutes you will burn 413 calories. You burn the same if you walk at 3 mph (approx. 5 km/h) for 60 minutes. So running burns fat 4 times faster than walking – but you may not actually be able to maintain that pace for 15 minutes if you are not fit. A compromise will probably be better, such as jogging for 30 minutes – If you jog at 5.5 mph (approx. 9 km/h) for 30 minutes you will burn 478 calories.

    So 30 minutes of jogging may be better than 15 minutes of running or 60 minutes walking. Jogging also allows you to better build up distance. Make a half marathon your aim and you will be burning so much energy you will have to eat more (but healthy!) to stop yourself losing too much fat.

    (all calories figures are relative – dependant on age, mass, muscle, fat etc.)

  495. John
    September 27, 2011 at 5:34 pm

    I am 62 years old and have been jogging 5 days per week for 27 years. My Dr. says I am healthy as a horse and looks forward to my annual exam since I am so healthy. Keep jogging everyone – it is the fountain of youth.

  496. Nikki
    September 28, 2011 at 3:31 am

    Good Evening MH,

    My name is Nikki and Im about 200 pound My goal weight is to be 135 pounds. I do love sweets but i can resist it I started jogging today but i wanted to know what all does it work out etc. tone legs,lose inches, flatten stomach, but ive been reading that it doesn’t really help with losing weight in your arms.

    1. what are the benefits of running or jogging
    2. how do you lose weight in your arms
    3. should I run more and do less upper body lifting
    4. will running help you lose weight in my butt.I always have a firm butt i just dont want to lose all of it just tone i guess.
    your response is appreciated Thanks.

  497. MotleyHealth
    September 28, 2011 at 11:45 am

    Hi Nikki, when we exercise we burn stores of fat. The body decides where the fat is lost first and last. If you reduce total body fat you will lose arm fat. it may not be the first to go, but will go eventually. If you do some bodyweight exercises such as push ups, bench dips and mountain climbers these will work your arms more. Get some dumbbells and do curls and shoulder presses and you have a nice little workout. As for your butt, same rule applies. You will lose some fat but should also gain some muscle. If you want more curves there then squats are the key as these build the glutes (butt muscles).

  498. mohammed frazier
    September 28, 2011 at 7:21 pm

    Hi, MotleyHealth. First and foremost, thank you for replying to all these questions for almost three years now! I started running three weeks ago for two miles daily in half an hour then half hr of various weight machines. I have a time limit of thirty minutes due to work-time constraints. I’m 25 and 150 pds and my goal is just to lose my big belly, yet so far to no avail. Couple questions for you:
    1) I don’t plan on increasing my speed or length of time anytime soon. Is that a problem? I’m afraid of plateauing. Yet I don’t want to overexert myself and be tired all day at work.
    2) I notice many people on this forum are into interval training. What is that exactly? I just keep my treadmill speed constant from beginning to end
    3) keeping my goals in mind, would you recommend running on an incline?
    4) Why is above normal water intact so important

  499. MotleyHealth
    September 28, 2011 at 7:32 pm

    Hi Mohammed. For now, not increasing speed is probably not a problem, it is early days still. 3 weeks is just the start. Interval training is when you do a sprint and then slow down again. I do not recommend interval training on a treadmill – you have less control of the situation. Best for ellipticals, rows, bikes and running outside. Using an incline will burn more calories and there help you to lose fat, so that is a good idea. Lots of running (or any exercise) causes you to sweat and respire more, so you need to take in more water to avoid dehydration.

  500. Anna
    September 30, 2011 at 2:29 am

    I’ve been exercising every day for 2 months and jogging every day for half an hour in the morning and an hour in the evening for 1 month, gradually getting faster. It’s making me feel really good and I enjoy it, but in the past couple of days I’ve started getting sore calf muscles, especially first thing in the morning. It’s not unlike the pain I got for the first week of exercising, but much milder. It’s just confusing because it’s come out of nowhere.
    Is this the kind of thing I should ignore (it’s not serious pain, just niggly) because it will go away with more exercise, or should I ease off a bit or rest for a day a week? I work on my feet and don’t want to push myself to the point where I can’t stand and then find out I was approaching it all wrong.
    Thanks Anna

  501. MotleyHealth
    September 30, 2011 at 8:59 am

    Hi Anna, hard to say, really is best to get yourself along to a proper running shop that can analyse your gait and check that your feet are landing and pushing off with good alignment, you could be hyperpronating (can cause calf tension). Also, do you stretch after running? Maybe this will help. Otherwise maybe give yourself a rest day or two then get back to it. But a good idea to get checked by a specialist running store that can suggest shoes to improve your gait.

  502. Priya
    October 1, 2011 at 8:36 am

    Hi there! Hope this finds you in the best of health as well:) I’m female, 34 yrs young, 62 kilos and 5’5″ in height. I quit smoking 2 years ago and used to weigh around 51 kgs then – sadly, I put on 10 kilos since quitting. I’ve now been bitten by the jogging/running bug & started 11 days ago. My stamina was terrible! I’m only allowed 21 mins on the treadmill at the gym and i’ve noticed an improvement everyday. I manage 3kms in that time. i used to walk 8 mins and run 12 but now I manage 19 mins jogging and a minute walking. I start at a speed of 10 and then gradually slow down & run steady at 7. Feels great but i can feel a nagging discomfort in my right knee, not extremely painful but just there. I’ve run 9 days out of the 11. Do you think I should maybe swim every other day. I would like nothing but to lose these 10 kilos and really tone up my upper body and drop a couple of sizes in the process ;)Any guidance would be most appreciated. Thanks and good health to you:)

  503. MotleyHealth
    October 1, 2011 at 10:21 am

    Swimming would be a good idea too, especially as you get fitter you will want to do more than 21 minutes of exercise. As for your knee you need to have your running gait analysed by a dedicated running shoe shop as you may be pronating (feet rotate slightly after heel strikes the ground). A shoe with added support will help this. But it could also be that you are not used to running and still building up strength in the muscles and ligaments which supports your need.

  504. tony
    October 4, 2011 at 10:29 am

    Dear sir, I used to run 4 kms daily when i was 17 yrs old and i did it for 1 year. I lost 25 kgs at that time and then i stopped running. Now I am 25 yrs old and have again gained a lot of weight and i also became pre-diabetic, so i started running again i hav been running for 1 and half months now and now i run 30 mins 10+10+10 with 4 mins of walking in between. I enjoy my running but my lower body i.e knees,ankles,toes have started cracking or popping even my hands pop and my neck and sometimes my back also. But i feel no pain anywhere in the body. I wear running shoes designed for running on asphalt and they feel comfortable. I am a little worried about cracking of my knees but there is no pain or swelling, my height is 6 feet and my current weight is 114kg. Should i be concerned aboout my cracking knee?

  505. MotleyHealth
    October 4, 2011 at 12:08 pm

    Hi Tony, those pops and crackles are cause for concern. It is possible that your shoes are not suitable for your foot type, it is always a good idea to get a shoe fitted if possible, so look for a local specialist shop who can do a running gait test (they record your foot when running on a treadmill to determine if your foot is turning to one side or the other).

  506. Steph
    October 4, 2011 at 7:57 pm

    I just started running about 1 month ago, I never liked long distance running and use to be more of a bike rider and into strength training… but I thought maybe I would try something different, hoping to kick start some weight lose… i do like it, sometimes I get bored, but push myself to keep going… I am trying to lose about 15-20lbs and want a more trim look, I look bulky (I have large muscles but with a layer of fat all over especially around my waist and I am getting older…39)

    … one thing that bugs me, is that my mother says jogging/running is not good for you and that I will end up all saggy, loose and droopy looking :) what do you think… does running make you ‘saggy’ from all the banging up and down on the road… I do try some toning exercises when I get back from a 30 minute run/walk routine… (I try to watch what I eat also, but I am not perfect, eg: some beer on the weekends!)… :)

    great website

  507. Steph
    October 4, 2011 at 8:05 pm

    sometimes when I run, I get extreme cramps in my lower abdomen and have to stop running and rest for 20 minutes for the pain to stop, its even hard to walk home (its not a stitch in the side), it feels like menstral cramps or all my intestines are cramping up (sometimes I feel like I have to go to the bathroom :O… I want to run, but always worry this may happen… what causes this?

  508. MotleyHealth
    October 4, 2011 at 9:00 pm

    Hi Steph, I really do not know what could be causing that. Worth mentioning it to a doctor. Although I just did a quick search and several women do report this problem. This thread on has many women sharing their experiences, but unfortunately not much in the way of an explanation;–Fitness/Low-abdominal-pain-when-running/show/223041

    There is a range of suggestions from slow warm ups, dietary changes, menstrual cycle (one woman says it is always 2 weeks before her period), some say improve abdominal strength, flexibility, one says it could be a tight psoas muscle. The advice given by Dr Vinod on that page may be relevant. One person says it is uterine contractions caused by electrolyte imbalance and strain/jarring on the uterus and the muscles around it. One person (LittleSage) found that looser fitting trousers helped.

    catchmeifyoucan87 writes a long post and mentions “extremely distressed, very tight hip flexor muscles, added to chronically stressed adductors and groin on my right side” as being the problem. Treatment was by massage to the hip flexor muscles.

    There are many other replies there, I only got about half way through them. The conversation started in June 2007 and the most recent reply was only 5 hours ago!

  509. Fiaz
    October 5, 2011 at 5:42 pm

    Hi I am a guy with slim body..and I go to gym every morning since two weeks I want to start jogging before I go to gym,but I am afraid that I won’t be able to build my body if I will jog along with gym…so please advice me…

  510. MotleyHealth
    October 5, 2011 at 7:25 pm

    Hi Fiaz, ideally you should not do weight training after jogging. Bodybuilders tend to do cardio in the morning and then weight training / gym in the afternoon after breakfast and lunch. But, if you only have time for one workout do the gym after. All it means is that you may not gain so much so quick as you muscles will already be a little tired from running. But you will still gain. Having a whey supplement after weight training, or even one in-between running and weight training, will help. Also take a isotonic sports drink after your run to replenish sugars (glycogen) which are needed for muscle work.

  511. Theo
    October 9, 2011 at 9:07 pm

    Should one run farther than 3 miles a day who’s 55+ yrs old?

  512. MotleyHealth
    October 9, 2011 at 9:57 pm

    Ho Theo, if you are fit and have been running before then that should be OK. If in doubt it is always a good idea to check with your doctor before starting a new exercise regime though.

  513. westley j
    October 11, 2011 at 9:11 pm

    Hi i started jogging about 2 weeks ago as on a health check at work, i got my lungs checked and it came back a lung age of 52, this shocked me as im 33yrs old,a non smoker,but passive smoked as a child due to parents. i weighed 182llbs and i am 6ft tall so didnt consider myself overweight. my first run i was out of breath and only managed just under a mile, i then proceded to add a quater of a mile every 2nd or 3rd jog depending on how i felt. i run 2 days on and on the 3rd take a day off, ive just hit the 2 mile mark, and have noticed my recoverytime is not as long as it was, and now include a 250mtr sprint at the end. Is this to much to soon? or carry as i am, and judge by my body signs? i eat reasonable healthy, but trying to improve, ive always controlled my weight by watching what i eat and not consuming to much

  514. MotleyHealth
    October 11, 2011 at 9:24 pm

    Hi Westley, sounds like you are making good progress. As you say, you are still young, not overweight and never smoked, so your should be able to pick up your fitness quite quickly. Just listen to your body and keep pushing yourself a little more each week. Carry on as you are!

  515. Venkat
    October 12, 2011 at 10:16 am

    Hello Sir i am Venkat
    age : 24
    height : 6.1′ feets
    weight : 270 pounds

    i like to start jogging and lose weight very fast but i get time only in the evening after 5.30 pm so can i do jogging at this time and i drink whiskey one in a week is it good to do or i should leave drinking……. please help me sir….advice me ……….to lose weight very fast please………

  516. MotleyHealth
    October 12, 2011 at 11:56 am

    Hi Venkat, you can run any time of day. I generally run after 8pm each day. As for whisky, the “water of life”, you can have one small glass, that’s OK. Single malt is best of course :)

  517. venkat
    October 13, 2011 at 6:27 am

    Hi sir this is Venkat can you tell me how much weight can lose in a month…..

  518. MotleyHealth
    October 13, 2011 at 12:13 pm

    No possible to say really Venkat, if you stick to your daily exercise and eat a healthy and calorie reduce diet then you should be able to lose 12-15 pounds ion a month. Depends on many variables though. Just do your best.

  519. Tam
    October 15, 2011 at 11:15 pm

    Hi there been reading thru ur article brilliant advice ive been jogging for a week now atm i can only manage 5 mins of constant jogging b4 i have to stop because my heart feels like its gonna pop out my chest, ive been setting myself targets daily and try to beat my previous day even if its just by a couple of extra steps have u got any tips on breathing i take deep breathes thru my nose n out my mouth is this the best way i only stop because of my breathing not because my body wants to after my jogs my shins calves n thighs kill is this because ive just started and im aching because im using muscles i dnt usually use obviously im gonna get certain amout of discomfort, feel loads better and more alert in myself just about to purchase a baby running stroller so my lil 1 can come out with me always looking forward to my next jog and loosing weight :) :) xx

  520. MotleyHealth
    October 16, 2011 at 9:19 pm

    Hi Tam, if you are not getting enough air in through the nose breath in through the mouth. Sounds like you have the right attitude though – keep pushing yourself to go a little further. And great idea to get a baby stroller too – if it comes with a wrist strap to connect to the stroller, use it! The aching she improve as your body adjusts. If you get severe pain in your shins, knees, ankles etc. then seek advice from a specialise running shop as better trainers may be required.

  521. Jay
    October 17, 2011 at 10:49 am

    Hey. I am actually not sure if I am running or if I am just jogging. Im doing it everyday and I’ve been doing it for more than a year. Though I have had some breaks. Now I’m 15 years old and I’m 5 feet 7 inches tall. I have already had a growth spurt about 1,5 year ago. But I’ve noticed that I’m not growing as much as i did anymore. I’m afraid that I’ve maybe stopped growing. But anyway, I’ve started to run/jog again and I’m wondering if it’s too much running/jogging 3.5 km everyday while im just 15 years old and in the age of growing. Though i don’t feel anything bad about it and i love running.
    What do you think?

  522. Larissa
    October 17, 2011 at 11:35 am

    Hi, I absolutely LOVE your website.
    I’m a female 5’10 76 Kilos. I’ve lost 4 kilos in 1 month thanks to always coming back to your website daily and reading on here to keep me going.
    OK, so I jog everyday for 1 hour without stopping and I’ve done it for a month…. is it dangerous for my legs? I don’t feel any specific pain in my legs but reading some forums online they say you should rest 1-2 days a week which I don’t do. I ride the bike 45 minutes in the morning and then jog 1 hour at night. Am I doing too much? I LOVE running and I get so anxious if I miss out on running even if it’s only one day cause I really don’t want to gain weight. I eat 3 steady and healthy meals per day.
    Do you think I should let my body rest atleast once a week? Will it affect my weightloss? Thanks a bunch!

  523. MotleyHealth
    October 17, 2011 at 12:43 pm

    Larissa, you are not doing too much if you are eating properly and resting well. Many athletes train twice a day every day. But do listen to your body, if you are feeling over tired then give yourself a rest.

  524. MotleyHealth
    October 17, 2011 at 1:44 pm

    Hi Jay, there is nothing wrong with running 3.5 km a day. Did you see the news we posted on our Facebook page about the 100 year old who runs 10 miles a day? Make sure your diet is really healthy and you should reach your maximum potential height OK.

  525. Anna
    October 17, 2011 at 2:00 pm


    I absolutely love your website. I am a lady and I have been overweight since I was young. I used to weigh 98 kg (215 lbs) by the time I was 20 years, so I started a diet plan which involved eating smaller portions of food, cutting down in rice and stiff porridge (I live in Africa so we call it ugali and its made of completely refined maize flour) and drinking at least 6 ounces of water per day. in the long run of about a year I lost 9 kg.

    so I kinda got lazy in following up my plan so I got stuck with 89 kg. But I have started again Planning my diet. So for about a month now I have been jogging in the morning for at least 20 minutes covering 2km, then I do 50 sit-ups and 100 stretching by sitting down on the floor spreading my legs and stretching to touch my toe. I have also cut down on carb by switching to an apple in the morning with just a handful of nuts and I drink 1 litre of water very early in the morning before eating anything else. In the afternoon I eat carrots mixed with cucumbers and a bowl of any legumes that will be served in my office canteen that day. and whats more is that I drink at least 16 glasses of water everyday (4 litres) and for a snack after lunch I eat a mixture of fruits (papaya, carrot, half-orange, water melon and a banana) then for dinner I only eat two slices of brown bread with a cup of hot chocolate

    I have planned to be measuring my weight monthly, and once I do I will inform you but for now please advice

  526. MotleyHealth
    October 17, 2011 at 3:58 pm

    Hi Anna, that sounds good. Something to work on is to start pushing yourself to job for longer than 20 minutes as soon as you can. Jogging for 30 minutes with mean burning half as many calories again, and will help you to get fitter sooner too. For diet try to eat some more protein, at the moment your diet consists of a lot of healthy carbohydrate but seems to lack protein.

  527. Carl
    October 17, 2011 at 9:37 pm

    Hi, first of all awesome website.
    I’m a male 17 years old who started jogging about 1 month ago. Right now im jogging 6 km under 25 minutes every other day and also have been in gym (typically 1,5 hrs workout there) like half a year every other day, when it’s not jogging day.
    My question is that does running make you lose muscle in upper body and if that routine is normal that one day is jogging and other day is gym?
    Thanks in advance!

  528. MotleyHealth
    October 18, 2011 at 11:21 am

    No, running does not make you lose muscle. If you perform any type of cardio exercise you may suffer from muscle wastage if your diet is not good. If you are doing a lot of cardio then you need to ensure that you are consuming carbohydrates afterwards – yes, carbs, not proteins! When muscle glycogen is depleted the body will breakdown tissue to gather more glycogen and this can include muscle tissue as well as fat.

    If you want to maintain your upper body muscles and run, just work them on gym days and ensure that your diet is good. Mo Farrah (British long distance runner) maintains good tone in his upper body, and Usain Bolt has a very powerful upperbody. They both do a lot of running.

  529. Leana
    October 21, 2011 at 11:47 pm

    I have been jogging/running since I was 12 years old. I just love it. I’m not as fast as I was in middle school and high school, but I still enjoy it very much (I’m now just a fitness jogger/runner). I find that I can lose weight much more quickly with running/jogging than any other workout. I love long walks too, but it just takes too long to burn any great amount of calories. With jogging/running, I can burn much more calories in a shorter time period than walking. I go about 45-60 minutes (5 times a week; with some walking sometimes in between) and do weight training later in the day. Also, Yoga too (only Saturday mornings) for 1 hour.

  530. Manoj
    October 24, 2011 at 7:46 am

    Hi, I am 23 years old male, Thanks for your lovely article.

    I have been working out in gym since a year now. I am jogging since 2 weeks for about 30 mins daily for a distance of 1km. I want to remove my belly fat at the same time i don’t want to lose muscles. Please tell me what diet I should follow? How much carbo and protiens I need to take. I weigh around 157 pounds with noticeable fat on my stomach.

  531. MotleyHealth
    October 24, 2011 at 10:52 am

    Hi Manoj, first tip is to speed up your running! 1km in 30 minutes is a little slow. For diet, you a healthy and balanced diet is key, cut out junk food, reduce bread and other staples, focus on nutritious, fresh fruits and vegetables and lean protein sources. If you are eating some protein with each meal you are probably getting enough.

  532. Manoj
    October 24, 2011 at 1:43 pm

    Thanx for the quick reply :).Will try to gradualy increase my speed from tomw.
    Also do you recommend any product for proteins?

  533. MotleyHealth
    October 24, 2011 at 6:52 pm

    For protein you should first make your diet as healthy and balanced as possible. If you start to increase your running then carbohydrates are as important as protein, if not more important. The moment your body runs out of stored sugar (glycogen) it starts breaking down fat and muscle. Generally for protein supplements whey protein taken after exercise is best. In the 2 hours after exercising the body takes up nutrients at a faster rate – so timing of food is important for maximum gains and quicker recovery.

  534. wes
    October 24, 2011 at 9:53 pm

    Hi, this is the second time ive posted, up untill 3 days everything was going great, ive only been running for 3 or so weeks, and increased my distance to what i felt i was coping with letting my body dictate to me if i was over doing it, and resting accordingly. 2 days if i was still a bit tight. i had my best and quickest run, 3 and half miles, got back , stretched and went to bed, generaly feeling great, woke up the next day, and had a painfull dull, but sharpish pain on my left/middle outerside of my left foot, enough to make me limp, ive since rested and it has nearly gone and i wont resume untill im pain free. could this be my old trainers? overdoing it to early or a combination of both, just seems odd how it appeared when i was resting and not during the jog, my times had slowly improved, and am close to breaking the 10 min per mile over the 3 miles.
    your opinion would be much appreciated :)

  535. MotleyHealth
    October 24, 2011 at 10:10 pm

    Hi Wes, it could well be your old trainers. If there is a Runners World Ltd store near you (or similar, I bought my trainers from Runners World Ltd – note, not the same as the magazine) then head over there and they can analyse your running motion to check if your feet are pronating (or underpronating).

    If you gait is off then they will recommend a running shoe with support. Hopefully that is all that is wrong. But do get your feet checked somewhere – Google for [running gain analysis + your town] and hopefully you will find someone to take a look. Generally you only pay for analysis if you decide not to buy a new pair of trainers.

  536. Mel
    October 27, 2011 at 3:00 am

    Hi, great article. I’m 17 and have always been a bit of a sporadic runner but for the past two weeks I have been running every day and feel great! I’ve also noticed weight loss around my middle which was what i was hoping for, but my weight has remained the same maybe even a little higher, is this just muscle gain? I have noticed my legs becoming more muscular. Thank you!

  537. MotleyHealth
    October 27, 2011 at 3:18 am

    Hi Mel, could be a little muscle gain yes. Focus on fitness and let the rest look after itself. Running daily will get you fit and lean pretty soon.

  538. Anna
    October 27, 2011 at 12:32 pm

    As I promised i’ll bring the feed back. I’ve lost 2.5 kg in three weeks, and I am now jogging for 40 minutes (about 2.5 km) 6 days a week. I am still drinking at least 16 glasses of water everyday and I have added some fish and eggs in my diet as per your advice. I feel good, but I’m still not quite where i wish to be. I want to be able to loose 12 kg by October next year. I will keep you guys updated. Thank u for your advice

    PS; My boyfriend is so thrilled

  539. MotleyHealth
    October 27, 2011 at 3:24 pm

    Well done Anna, losing 2.5 kg in 3 weeks is great work. You have been losing almost 1 kg a week and to meet your target you only need to lose 1 kg a month. Of course, as you approach your ideal weight it will become harder. But if you keep improving your fitness you will get there.

  540. Genus
    October 28, 2011 at 8:07 am

    Thanks to this article, I enjoyed reading this one..:)

  541. Dickson
    November 4, 2011 at 8:39 am

    I have been jogging twice a week because I combine running with other exercises like squats, sit ups and others. It’s now 3 weeks and we have increased the distance by 3 times. We are thinking of running holding dumb bells. how effective is it compared to increasing distance?

    Which one is more effective, long distance running or many short distance sprints?

  542. MotleyHealth
    November 4, 2011 at 5:34 pm

    Hi Dickson, what are your goals? To get fitter or to lose weight? Interval training (sprints / recovery) is a great way to get fit, however, running distance is also very effective and will help you to burn more fat (probably). I am not sure if running with dumbbells is a good idea, will see what others think. But my concern is that by gripping the dumbbells you will be adding too much tension to the arms and shoulder and this could reduce the fluidity of your run. A better solution may be to run with a back pack.

  543. michael
    November 11, 2011 at 8:19 am

    i started jogging 3 miles a day everyday for the past 3 weeks. if i eat once a day and drink water will i lose weight faster?

  544. MotleyHealth
    November 11, 2011 at 11:43 am

    Depends how much you eat in that daily meal. Really you are better off having 3 meals spread out during the day. Generally when people skip meals they end up consuming even more calories in a single meal. However, if you can control your eating and are stilling getting a balanced diet then they may work for you.

  545. Tanisha
    November 12, 2011 at 3:18 pm

    Hello,Is running on the treadmill the same as running on the track? I like to run and jog…It really does change the way you your body and mind feel..But i have a problem with eating a lot…I eat apples,yogurt and walnuts for breakfast every morning…My weight goes from 176 to 180…I want to lose 10 pounds and I stay between those to sizes..Will running help me to lose the ten pounds I want to lose.

  546. MotleyHealth
    November 12, 2011 at 4:09 pm

    Yes Tanisha, running on a treadmill will also work, and running will help you to lose weight.

  547. Kale'a
    November 15, 2011 at 3:19 am

    Hi, my question is my dance teacher said to run 2 miles a week and I was wondering how many minutes do I have to run. I want an equal amount a day. So if u can help me that will be great. Thanks.

  548. MotleyHealth
    November 15, 2011 at 3:49 am

    Hi Kale’a, really you should ask your dance teacher. 2 miles a week, really that would be one run, to split it over 7 days would be ineffective. Best thing to do is find a route from your house and get someone to measure it in a car and then run that route. To get fit for dancing I would suggest running 2 miles per day, at least. Aim for 10 minute miles to start with, so a 20 minute jog / run, or a little longer, depends on how fast you go really!

  549. kayvee
    November 17, 2011 at 10:27 am


    I have been running now for almost 3 weeks.I weight around 90 KGs and able to run 4 KM under 25 minutes.Is it a good idea to keep running in similar fashion for couple of more weeks and build stamina so that later on I can add up more variations ( circuit training/weights etc)

  550. MotleyHealth
    November 17, 2011 at 12:13 pm

    Yes, that is a good idea. Either focus on running more (further and faster) or start adding additional exercise. Bodyweight workouts or weight training after running will help burn more fat and build muscle.

  551. noemee
    November 21, 2011 at 9:04 am

    why jogging happens every morning and afternoon?

  552. MotleyHealth
    November 21, 2011 at 11:03 am

    What do you mean noemee?

  553. PAUL
    November 22, 2011 at 4:57 am

    hi im 22 and i am about to start running tomorrow as i have had enough of ‘belly fat’ and bought a treadmill. its only a cheap one and is limited to 6.2mph is this enough to help me loose belly fat i plan on running a hour everyday and then more when im used to it. i only weigh 11.5 stone im in ok condition except the belly but im worried if i run too much ill loose too much weight i want to get toned i really need help and would appreciate ur feedback i want a body like lets say (ryan renolds) also im 6ft1. thankyou

  554. MotleyHealth
    November 22, 2011 at 4:04 pm

    Hi Paul, running at 6.2mph will help you to burn fat yes. Focus on getting fitter and eat a healthier diet. If you want a body like Ryan Reynolds, then you need to workout like Ryan Reynolds. We really need to expand on that article a bit though. For weight training you could follow a split like the one once used by Arnold Schwarzenegger, which divides the body in a similar way to that used by Ryan Reynolds.

  555. Amber
    November 23, 2011 at 7:21 pm

    I’m 17, and I want to start jogging on a running machine every day for 30 minutes, or an hour. I’m 5”4, and weigh 8 and half stone (have no idea how much that is in pounds). I want a toned stomach, not just a flat one, ive done sit ups before, and if I tense I have a toned stomach, when I dont, my stomach is fat. And I get bloated easily! :’( I need serious help.

  556. MotleyHealth
    November 23, 2011 at 11:32 pm

    Hi Amber, regular cardio will really help. Also do some bodyweight workouts (see our fitness section) so that you work your whole body. If you are bloated then that is a sign that you are eating the wrong things. Reduce bread and other low GI foods and eat more nutritious vegetables, fruits and lean meats. Cut out all junk food, processed food and food with added sugar.

  557. vivi
    November 25, 2011 at 8:19 pm

    Hi, i am 5’11 and i weigh 191lbs. I am 19 years old . I used to play bball in highschool and continued in college but I stopped because I transfered schools. In Feb i plan on playing in a volleyball league at the rec, but until then I want to loose weight. I have an elliptical machine at home and i try try tk use it everynight for 30 mins, but my stomach fat never seems to go away. My legs are really toned but my.upper body needs work. Please help!! Should I run on the track instead of using my elliptical machine?

  558. Maryann
    November 25, 2011 at 10:03 pm

    Hello, I used to play football and do all sorts of exercise and sport’s but since I finished school I don’t do as much any more. I’m 19, 5’4 and weigh 7st, 5lb (103 lb). I have recently started jogging for around 20-30 minutes a day and doing variety of exercises such as press ups, lunges, squats and the plank. As im not really over weight, im worried im going to lose weight because I have a kind of healthyish diet but I never really put weight on :/ I’m also vegetarian so is this going to prevent me from putting muscle on if I do lose some weight? Thanks

  559. MotleyHealth
    November 27, 2011 at 10:35 am

    Hi Maryann, this will certainly help. Regarding muscle you just need to ensure that you get plenty of protein, so eggs, tofu, seeds, nuts, pulses should feature in your diet, as well as dairy sources.

  560. MotleyHealth
    November 27, 2011 at 12:48 pm

    Hi Vivi, an elliptical should be enough, you have obviously improved your fitness and muscle tone, but you still need to work harder to lose more fat. Diet is important too, you need to be strickt with snacks and junk food.

  561. wes
    November 27, 2011 at 1:43 pm

    Hi, after a video gait analyises it came back that one foot over pronates slightly and the other was neutral, this has confused me with what type of shoe to purchase. i was thinking a mild stability shoe. Im new to running and have only been running for about 6 to 7 weeks, and up to 6 miles. Apart from a pain in the foot after 2 weeks, ive had no aches or pains what so ever.

  562. MotleyHealth
    November 27, 2011 at 10:30 pm

    Only the person who carried out your gait analysis can really advise on what is best. What did they suggest?

  563. wes
    November 28, 2011 at 6:26 pm

    Hi, a mild stability shoe, or a more cushioned neutral ( i think ) is this commen? as its rarley put in buying guides etc, which according to the wear on my trainers and the wet test along with mizumis online gait anayslis suggested i was a neutral. Goes to show you can never be to sure and im pleased i got it done.

  564. MotleyHealth
    November 28, 2011 at 8:50 pm

    I think it is pretty common really. Buying guides rarely mention it as buying guides are advertising shoes that are suitable for all, those big well know brands. The last shoes I bought were Saucony which do talk about pronation and I think they mostly specialise in this. But you need to get a specialist who is trained in fitting shoes to analyse, prescribe and check first.

  565. wes
    November 28, 2011 at 9:31 pm

    ive recently bought a mini stepper, as an aid to my running, which i plan to do if the weather is too severe, or on my day off, but not instead of my running, will this be a benifit as it seems to work the top of my legs and my knees more than any running that i have done, i tried some interval training, and that really made me very stiff for almost a week, where as i can run 6 miles and dont even get a ache at all, looking back at a previous post in early october its amazing how far you can come in a relativly short space of time, i hadnt even run 2 miles at that point, now im really starting to feel the benifits :)

  566. MotleyHealth
    November 30, 2011 at 7:08 am

    Hi Wes, glad to hear that you are progressing well. Using a stepper could be useful, it is important to compliment training with other workouts. You could also do circuit training / bodyweight training at home too on the colder days.

  567. Charley
    November 30, 2011 at 6:14 pm

    I have been walking briskly on a treadmill at a speed of 5.6 for 50 minutes five days a week for a month now. I just started jogging too. But now that I am exercising I do not go on a diet any more. Before I started exercising, I was not eating rice/pasta/potatoes. Just green salad or crackers. But I have been eating rice etc. again since I started exercising because I feel hungrier now. You think I would still lose weight exercising 50 minutes 5 days a week notwithstanding eating carbohydrates ?

  568. MotleyHealth
    November 30, 2011 at 8:06 pm

    Hi Charley. If you are eating too much you will not lose weight. You will get fitter and healthier though. Just see how it goes, if in a few weeks you have not lose weight then you do need to review your diet.

  569. Kieran
    December 2, 2011 at 2:31 am

    I read recently that aerobic exercise, like running, burns more visceral fat (the fat that surrounds your organs more than the fat hanging over your belt buckle). This is surprising news. We often read about strength training being superior to aerobic or cardio exercise for burning belly fat. Now, apparently, it seems to be aerobic exercise ALONE that burns more fat! The debate, it seems, about which burns more fat – cardio or strength – has, it seems, been laid to rest. Aerobic exercise, and aerobic exercise ALONE (i.e. no strength training) seems to be king again. Yet many strength trainers and fitness gurus have dismissed this as ‘nonsense.’ So, who is right?

  570. MotleyHealth
    December 2, 2011 at 2:46 am

    Hi Kieran, every athlete does cardio. Bodybuilders do cardio while cutting fat. Really it comes down to what type of exercise you are capable of doing though. If you cannot run, walking is better. If you can run, running is best. If you know how to properly plan and carry out intensive weight training routines, splitting the workouts to allow you to work to the max, then weight training can certainly be effective. But it is a much longer journey. Another “issue” with weight training is that you need extra protein and energy to build muscle and getting this balance is not always easy. For cardio you just need to maintain a healthy diet. You can also more easily reduce calories while still getting fitter.

    But the debate will continue no doubt. Even though it really is just a simple equation: burn more calories than you consume and your body will have to break down fat.

  571. Jerry
    December 3, 2011 at 5:54 pm

    Hi, thanks for this great article. I’ve been running for around 1.5 months now, but only on the weekends (sat & sun) since im too busy at work on the weekdays. I currently run 7km on each run. Do you have any recommendations as to how I can make the most out of these runs? should I aim for a faster 7k run or a longer run in terms of distance? My goal is to lose my belly fat.
    Thanks in advance!

  572. MotleyHealth
    December 4, 2011 at 9:26 am

    Hi Jerry, I think one longer run would be beneficial as you will burn more calories. However, one big fitness session will not help keep the fat away for the rest of the week, so you also need to look at your diet and be really strict with yourself during the week.

  573. Ali
    December 17, 2011 at 3:38 pm

    Hi, I am Ali and I am a 30 year old guy and 6.2″, i was around 103kgs heavy couple of months back. but i started jogging and running 25 mins. a day five days of week. and Thank god i managed to loose around 12 kgs. till date. and very happy with the result..

    the question i have is, i want to loose the belly fat and tone up my body a little bit i mean six packs and all. and to your difficulty i can only dedicate half an hour to my exercise, i don’t know what and how to do to achieve my goal. for your info around 7 years ago i was same 103 kgs heavy and i went on to become a person who had six pack abs with in six months.. but that time i was running on treadmill as well as doing weight lifting exercises.. but the situation now is different coz i only have half an hour for my exercises…. increase in workout time is not possible. i have a very tight schedule. and i can’t even take a restricted diet as well, i mean only proteins, only carbohydrates is out of proportion. i don’t willingly go for junk food but when it is offered i take it once in a week and apart from it i just eat normal Indian food daily… suggest me something which can help me to to achieve my goal of having six packs again.. i am planning to marry in near future.. ha ha ha ha ha…….

  574. MotleyHealth
    December 17, 2011 at 7:21 pm

    Hi Ali, well, your best bet for now is to work on your running in the 30 minutes you have – work on getting faster, as the faster you run in 30 minute the more energy you will burn. Ideally you will find a way to make extra time and do the same as you did before when you got your six pack. But if only 30 minutes just focus on speed. You could do bodyweight circuits one day a week, or weight training – just build an intensive workout without much rest.

  575. Zack
    December 23, 2011 at 12:40 am

    Hi, I’m Zack, I’m a 17 year old boy, according to my BMI, I am obese. I know that BMI doesn’t take large bones or muscle into account but I weigh about 110 kg, I have a fair amount of muscle but I’m not kidding myself, I know I’m fat and i have started jogging recently and I’m beginning to get into the routine. I go all the way around my block 5 times (5 laps), I don’t know the distance but i feel the strain everyday, not in a bad way.

    My dilemma is this: for some reason, unknown to me, I have a very large posterior, it has been likened to that of an African/Caribbean girl’s posterior. “I DO NOT INTEND TO OFFEND ANYONE WITH THAT REMARK.” I understand that there is a certain variety of squats which will allow me to work on my posterior, however I enjoy jogging a lot more and I feel that I am not ready to attempt squats at the moment.

    My question is: If I jog at least 5 laps every night from now until April 2012, will my entire body burn fat at the same rate? Will my rear still be proportionally large? Or does the Gluteus Maximus get treated to a more healthy dose of calorie burning due to its position?

  576. MotleyHealth
    December 23, 2011 at 1:04 am

    Hi Zack, my suggestion is to focus on the running and also do some weight training, working mostly the upper body. Do not squat just yet! You need to make sure your diet is really healthy too. Work on the running, if you can do 5 laps a day now, aim to be doing 10 laps by April 2012. I would be useful to be able to measure the block. As you get fitter, run faster. Also do some sprint intervals, such as running as fast as possible for one length of a block then running gently around, then repeat. Squats will build your glute muscles (butt muscles) so best not to do that until you have burnt off a lot of the fat.

  577. Simon
    December 25, 2011 at 5:13 am

    Hi, I’m about to turn 15 and weigh 48kg and am 165cm tall. I started jogging yesterday. I do a run that is about 3.3km and takes me about 18 minutes. I want to gain weightand get stronger and just generally be healthier. I do soccer training on Monday afternoons and Wednesday and Friday mornings. Apart from on these days where I have a 1 and a half hour training session I want to do my 3.3km jog. Since jogging makes you want to eat more can jogging combined with eating more and healthier along with some strength training to increase muscle be most beneficial for me?

  578. MotleyHealth
    December 25, 2011 at 6:05 pm

    Yes Simon, although if you main goal is to gain weight then you should do at least 3 weight training sessions a week. The 90 minutes of soccer training should provide a good cardio workout, additional running is good but you need to increase the amount you lift too.

  579. jesse marmol
    January 8, 2012 at 9:59 am

    hi, jog 10 kms a day it is too much?

  580. MotleyHealth
    January 8, 2012 at 8:27 pm

    Hi Jesse, no, 10 km a day is not too much, assuming that you eat a healthy diet and get a good nights sleep.

  581. jesse marmol
    January 9, 2012 at 12:26 am

    ok thanks. but i have knee pain

  582. MotleyHealth
    January 9, 2012 at 2:21 am

    Well, if your knees are hurting then that is a different matter altogether. Best get some gait analysis done to check that your running technique / position of your feet is not putting too much pressure on the knees. A proper running store should be able to help here. How long have you been running 10 km a day? How long have you had knee pain? Best get it checked out.

  583. John
    January 9, 2012 at 4:07 am

    Hi there. I was wondering if 75 minutes of spinning on a Schwinn Airdyne at 225-250 watts (I go pretty hard) daily is too strenuous? I’ve worked up to it. I’m 150 pounds, 5’10 male. The monitor on it where I fill in all the information says I burn over 1400 calories at my rate (I am dead after), but I think it’s way off. Thanks.

  584. MotleyHealth
    January 9, 2012 at 4:49 am

    So long as you are fueling your body and getting plenty of rest you should be fine. Listen to your body. Athletes exercise for a lot more than 75 minutes a day, with good nutrition and rest you can too.

  585. jesse marmol
    January 9, 2012 at 11:54 am

    i run for almost 1 year and i feel the pain last 3 months up to now. im 5 6′ 75 kilos. this is good weight? and also backpain!

  586. John
    January 9, 2012 at 1:57 pm

    Yeah, graduate school is the issue now ;)> I was running 5 miles and doing 90 on it and able toe at the world away; now, I’m just doing 75 on that and brisk walking 2-3 miles, sadly.


  587. MotleyHealth
    January 9, 2012 at 6:17 pm

    You really should get your running gait analysed Jesse and seek further medical advice if required. 75 kg is not too bad, maybe a little overweight. It really depends on how muscular you are. You must be quite fit from running for a year?

  588. jesse marmol
    January 10, 2012 at 12:33 am

    ok thanks

  589. jesse marmol
    January 12, 2012 at 12:34 am

    hi! why is it im not losing weight? i run almost a year

  590. MotleyHealth
    January 12, 2012 at 1:31 am

    Hi Jesse, how far do you run, how often, what do you eat? As I said earlier, you must be fit after running for a year. If you are not, then you should work on improving your running times and distance. If your knees continue to be a problem find alternative exercise. If you are still overweight then you must be eating too much, there is no other reason why you would be overweight still.

  591. KT
    January 12, 2012 at 6:04 pm


    This is a great resource. Thank you so much for providing answers to so many questions; I have but one more. I am a 24 year old woman who began jogging about two months ago. I began with jogging 1 minute/walking 1:30 for about 25 minutes and worked my way up to jogging 15 minutes, resting 1 minute, and jogging 15 more. I do this 3 to 4 days a week. For some reason I seem to be steadily gaining weight; probably 4 or 5lbs in the past two months. I am of normal weight, and can usually lose 5 or more lbs from just changing my diet, so why is it that I have changed my diet, and added jogging a few days a week and seem to be gaining weight? I have also noticed no change in my measurements, and they could possibly be increasing as well.

  592. MotleyHealth
    January 12, 2012 at 11:03 pm

    Well, you must be eating a little more. Maybe on the subconscious level your mind is craving extra food. Problem is, jogging a few times a week is not going to make a huge difference at first to how much you can eat – you still need to control your eating. We have just come out of Christmas – did you have the usual Christmas celebrations with lots of food and drink? Maybe that is the reason.

    Keep working on the jogging, keep pushing yourself to run faster and further, and make sure that diet is healthy too.

  593. KT
    January 13, 2012 at 12:12 am

    It’s possible; I know that when I first started a couple months ago I was definitely eating a little more, but I made a conscious effort to readjust my eating and was baffled when the scale kept going up. I am admittedly neurotic about my weight and usually am very in control over the number on the scale so it’s unusual for me to not have control. I don’t want to give up on becoming a regular runner, but I have read articles that flat out say jogging will make you gain weight…whether from your body trying to burn fat slower, or from your body burning only sugar, or your muscles storing water, or whatever the reason. Is that true in any capacity?

  594. MotleyHealth
    January 13, 2012 at 3:09 am

    No. The more you run the more fat you will burn, all things being equal. You will burn fat quicker if you exercise more. Your body will burn sugar, but then it does that in all forms of exercise. It will burn sugar that otherwise would be taken up and stored as fat. As for muscles storing water, they will store more glycogen in readiness for more exercise, this is normal, and good. Just keep working on getting fitter and eating only what you need and you will lose weight.

  595. arnann g torres
    January 13, 2012 at 7:16 am

    hello motleyhealth, good day,

    i jog 7k almost everyday, how many minutes do i have to relax before taking a bath?

  596. MotleyHealth
    January 13, 2012 at 12:44 pm

    I am not aware of any post-running bathing rules. Jump in as soon as the water is a comfortable temperature!

  597. Holly
    January 14, 2012 at 10:20 pm

    I have recently started exercising and getting in shape. I’m 54 years old quit smoking about a year ago and need to loose 25-30 pounds. I’m walking running and weight training. As I get back in shape and better cardiovascular fitness will my after exercise recovery heart rate go down quicker? After about an hour it’s still at 90 and my resting heart rate is between 65-70. Blood pressure is good. I’m assuming it’s just because I’m so out of shape. Any info would be great :)

  598. MotleyHealth
    January 15, 2012 at 4:43 pm

    Hi Holly, as you get fitter heart rate does recover quicker. One rule of thumb is that your heart rate should recover in the same time that you have exercised, so if you exercise for 30 minutes, your heart rate should have recovered within that time. However, there is not a set rule as far as I am aware, and age, gender and health history all probably contribute to variation between individuals. It does seem unusual for it to still be high after 60 minutes though. If in doubt, consult your doctor.

  599. Holly
    January 17, 2012 at 2:08 pm

    Had my yearly physical yesterday and was asking him about the heart rate thing and he wasn’t concerned at all. He said as I get fitter it will recover quicker. Thanks for your help and I love this website and all the great health info!!!!

  600. jesse marmol
    January 18, 2012 at 12:19 am

    hi! i drink 3 bottles of beer every night and i run everyday 9.5km it is ok?

  601. MotleyHealth
    January 18, 2012 at 1:55 pm

    Now we are getting to the bottom of the mystery Jesse! 3 bottles of beer a night? That amounts to around 3500 Calories a week. Basically, you will not burn fat if you are filling yourself with all that beer!

  602. andrea
    January 19, 2012 at 12:25 am

    this article helped me finish my homework. I didn’t complete the mile in 11 min. So I had to write a 410 or 420 word essay.

  603. jesse marmol
    January 19, 2012 at 1:00 am

    ah ok. so how many km do i have to jog everyday?

  604. MotleyHealth
    January 19, 2012 at 12:04 pm

    Hi Andrea, first I have heard of a school setting essays for not running quick enough!

  605. MotleyHealth
    January 19, 2012 at 12:05 pm

    Aim for 30 minutes to start with, and build up your speed rather than time. Do one longer jog each week, say 60 minutes.

  606. jesse marmol
    January 20, 2012 at 1:14 pm

    ah ok. i run this morning 9.5 km in 1hour my speed is good?

  607. MotleyHealth
    January 20, 2012 at 1:42 pm

    looks good.

  608. Zee
    January 24, 2012 at 10:39 am

    hi, my question in that if im running 6 times a week for at least 10 minutes but i have reduced my diet to only essentials and have everything included from cereals,eggs,rice and meat and etc. is the time limit alright for reducing weight or should i do more?

  609. MotleyHealth
    January 24, 2012 at 12:05 pm

    Hi Zee, it may be enough, but then again, it may not be. 20 minutes would certainly be better than 10, and 30 minutes better than 20. Any reason to only do 10 minutes?

  610. Debra Powell
    January 24, 2012 at 1:09 pm

    I am now 35yrs old I stopped smoking (after 22 years of smoking I started when i was 13) terrible I know. But now it is going better, I have started gym and gym 6 times a week. I also live on a farm and have started jogging, so now my goal is to get fit and healthy and love life again….I loved all the running stories especially about the 10yr old boy…fantastic

  611. Zee
    January 28, 2012 at 6:05 pm

    i m afraid to try more because recently like 4 months back i just had my appendix operated and my stitches r fresh so im a little hesitant to do more…i ve already reached to 15 minutes this week.

  612. MotleyHealth
    January 29, 2012 at 6:30 pm

    Zee, you should probably check with your doctor then to find out how much exercise is safe for you.

  613. Max
    January 30, 2012 at 10:11 pm

    I have a body weight routine that I do at least 4 times a week. What do you know about jogging and working out in the same day? Should I jog one day and workout the next? Should I jog everyday?

  614. MotleyHealth
    January 31, 2012 at 12:32 am

    Hi Max, nothing wrong with jogging and working out on the same day.

  615. Rajesh Falaik
    February 3, 2012 at 12:36 pm

    Hi, I walk for 40 minutes daily evening ( before dinner) in a park having dia of about 250 ft. I take 4 rounds of brisk walk and then 4 rounds of Jog and after jog again 4 rounds of walk. Is it right way to do exercise of 40 minutes? I do Yoga for 30 min and some stretches too in the morning.

  616. MotleyHealth
    February 3, 2012 at 6:53 pm

    Hi Rajesh, that is good exercise. So long as you work on improving your fitness you will do well.

  617. Kelly Leigh
    February 10, 2012 at 6:45 pm

    Hi, I’m currently training for a half marathon and have missed a week of training due to bad weather (it would have been our fourth week). Is it okay to go straight on to the week that we have missed (this starts with an 80 minute jog) or should we ease in more gradually, could we have lost fitness in this time? P.S I have done lots of walking on the week off.

  618. MotleyHealth
    February 11, 2012 at 8:18 pm

    If you are fit enough then it is probably OK to start the week as planned.

  619. Scott Williams
    February 13, 2012 at 4:07 am

    I am training for an ultra marathon (50 miler) in September. I currently have been running 5-7 miles a day for the last week and I’m going to step it up to 10 miles a day tomorrow and continue to rise the distance weekly until August sometime. I just wanted to ask if you know where I can find a list of symptoms to look out for while running long distances, like naussea, dizziness, vomiting, blistering, etc and the cure for them so that I can put it into my running pack as references while on the road. I have looked all over the Internet but can’t seem to get a complete list.

  620. MotleyHealth
    February 13, 2012 at 3:01 pm

    Hi Scott, sorry but I have not seen anything like this, maybe something we need to have here. This article may help – – although I suspect that your best option is to research more and compile your own list – you will more likely remember the symptoms that way.

  621. Louisa
    February 13, 2012 at 11:55 pm

    Hi I would love to lose weight quite quickly, and I think running/jogging would be a good idea as I don’t have the opportunity to go to a gym. But I feel really self conscious when I am running as I got laughed at when I was a child. I wonder if there is anything else I could do to lose weight all over especially my face by the summer? Thanks :)

  622. MotleyHealth
    February 14, 2012 at 1:00 am

    Hi Louisa, just get out there and run. I am sure nobody will be looking at you or laughing at you, just do it for you.

  623. Chris17
    February 15, 2012 at 5:24 pm

    Hi, very good input. Im 33, 5’6 195 lbs… and have a 20 month year old son and a 9 month year old son. So right off the bat my time is limited for running and dropping lbs. I just figured out today a routine that Im going to try to follow, – after I drop the kids off at the babysitter in the morning, and before I go into work, Im going to my parents house, (which is on the way) they have a treadmill there. So I started today, did 10 minutes total, jogging and running. I gotta drop like 20 lbs. I dont have time besides this in the morning. Do you think this will work? lol

  624. MotleyHealth
    February 15, 2012 at 8:24 pm

    It should help Chris17, 10 minutes is a good start, try to do more in time. Can you do another 10 minutes when you pick the kids up later in the day?

  625. Chris17
    February 15, 2012 at 8:31 pm

    I can if I wanted to, but after an 8 hour work day Im kind of shot. My day begins at 7am so by the time 5pm rolls around all I want is to go home, have dinner and watch sports on tv! I guess after a week or two of running in the morn, I’ll see how Im feeling, hopefully energy level will go up. thanks!

  626. MotleyHealth
    February 15, 2012 at 11:50 pm

    Maybe you could ask the babysitter to start 20 minutes earlier and give yourself more time to exercise in the morning? 1 workout is enough really, just need to be able to increase your workload to get fitter.

  627. Chris17
    February 16, 2012 at 5:31 pm

    I hear ya, today is day 2 and my legs are pretty dam sore! I’ll see about next week if my body will let me do more then 10 min… This is the part that sucks

  628. MotleyHealth
    February 16, 2012 at 8:56 pm

    Just work through it Chris17, keep running.

  629. Chris17
    February 20, 2012 at 3:46 pm

    Thanks for your motivation! I took off friday and the weekend bec my legs where just to dam sore! But this morn I ran a good 10 min. and going to continue. But I did have a couple ciggs saturday and was def feeling it while I was running… I dont smoke a lot, or even every day, but want to stop totally.

  630. sunil
    February 21, 2012 at 8:05 am

    hi i am sunil i recently joined a club which has a gym but there are no trainers over there . i started to run on a tread mill early morning every day for a 1 and half km continuously . but in this page i did see that we shouldnt jog or run early morning . is it true . please let me know you views on this

  631. MotleyHealth
    February 21, 2012 at 11:23 am

    You can run any time of day that suits you.

  632. Oscar
    February 23, 2012 at 6:43 am

    Great site thanks. I have been running for three weeks, I run at 10kmh for three minutes and walk for three, I do ten of each and than walk another 2.5 km to get home….., It doesnt seem to be getting any easier, what am i doing wrong….

  633. MotleyHealth
    February 23, 2012 at 12:14 pm

    Hi Oscar, it takes time. 3 weeks is not long in running. A lot of changes need to take place in your body, both cardiovascular improvements and muscle development. Make sure you have a little snack after your runs to help feed your muscles.

  634. Kathi
    February 27, 2012 at 1:39 pm

    Really good site. I’ve been wanting to take up jogging for a while and the only thing holding me back has been what people will say. Like I know the people I live with will make jokes or comments at first but I’m not going to let that stop me. How important actually IS it to wear proper shoes? I can’t afford any proper shoes at the moment and I’ve been told NOT to jog in my Converses. I don’t want to start off as a barefoot runner though. Would it be alright if I went for, say, a 30 minute jog twice a week for a month wearing Converses? until I can get some shoes for it.

  635. MotleyHealth
    February 27, 2012 at 2:08 pm

    Hi Kathi, I do not think that Converses are really suitable for jogging. Maybe a cheaper pair of basic running shoes would be better? You can get a pair for around £25 (and cheaper) that will provide more support and cushioning than Converses. Take a look at Amazon or see what offers are on the High Street.

  636. Chris17
    March 5, 2012 at 3:45 pm

    Question – I run 10 min a day on the treadmill… For weight loss Is it better if I jog the whole 10 min, or run hard for a couple minutes, then walk for a couple, then run hard again? thanks

  637. MotleyHealth
    March 5, 2012 at 4:16 pm

    Hi Chris, to be honest, 10 minutes is not going to make a huge difference either way. Best to focus on trying to run for longer, so go steady but try to last for at least 30 minutes.

  638. Chris17
    March 5, 2012 at 4:28 pm

    I hear ya… but when I start running longer and harder my shins start to hurt. I don’t know if its shin splints or just from running on a treadmill. Im not going up hill. I feel I have to stop running because of this annoying pain, any suggestions? thanks

  639. MotleyHealth
    March 5, 2012 at 6:33 pm

    If running is a problem then you could look to do alternative exercises. Shin splints is generally reduced through rest. Maybe a better running shoe will help, what do you run in?

  640. Chris17
    March 5, 2012 at 7:06 pm

    What alternative exercises without gym equip would be helpful? I run in a $20 pair of payless sneakers lol… I know, I know

  641. MotleyHealth
    March 5, 2012 at 11:04 pm

    So many – burpees, squats, push ups, mountain climbers, lunges, jumping jacks – do some circuit training.

  642. jesse marmol
    March 6, 2012 at 12:34 am

    hi! we have fun run this coming sunday how the preparation for 10km run? i ran now 54minutes in 10km everyday is it good for competition?

  643. MotleyHealth
    March 6, 2012 at 1:26 pm

    Hi Jesse, if you are running 10 km a day then it sounds like you are well prepared already. Maybe do a shorter run on Saturday and keep stretching and massaging / soaking the muscles. Enjoy the fun run!

  644. jesse marmol
    March 10, 2012 at 12:26 am

    its good to drink energy drink before the race?

  645. MotleyHealth
    March 11, 2012 at 2:50 pm

    Of course, and during if it is a long race.

  646. jesse marmol
    March 19, 2012 at 12:12 pm

    thanks. how about alcholic drinks is it ok? coz i drink everyday

  647. MotleyHealth
    March 20, 2012 at 4:05 pm

    Jesse, drinking every day is not good for your health, your weight or your fitness. We already discussed this on the 18th January.

  648. Lupe
    March 29, 2012 at 1:32 pm

    My name is lupe and I usually run 2 miles mon-friday and about 4 miles sat-sunday also about 4 times a week i have water polo

  649. Natalie
    April 5, 2012 at 1:41 pm

    Hi, I have been jogging my neighborhood around the block I live, its about 1.5 miles. I have two steep hills also. I’ve been doing this about three days a week. It usually takes around 20 minutes. I’m not trying to loose weight,I am a good weight, I’m just trying to be fit and maintain. Is this enough or should I be doing more?

  650. MotleyHealth
    April 5, 2012 at 9:19 pm

    Hi Natalie, for fitness this is a good start. To get fitter you will need to do more in time – either running faster, running more often or running for longer (or a bit more of each).

  651. Suresh
    April 15, 2012 at 8:50 am


    This is very informative page. I have started running from today onwards. Howevet, i was able to run about 1/2 km afterwhich i was panting and could not run any longer. Is this normal for starters?

  652. MotleyHealth
    April 15, 2012 at 11:05 am

    Yes Suresh, each time you run you will get better. In time you will get fitter.

  653. Jogaz
    April 15, 2012 at 6:35 pm

    Thanks so much I’ve found this article very helpful I’ve just started out jogging and I’m already reaping the benefits never thought it was for me as I’ve always struggled with running. Mastered my breathing got some more comfy clothes and I’m feeling great after each run.

  654. Stephanie
    April 20, 2012 at 4:17 pm

    This article has been great motivation! I started jogging about 5 weeks ago. The 1st week I did 20 minutes, twice a week, then for the 3 weeks after I did 30 minutes, twice a week. This week I upped it to 40 minutes and did it 4 times this week.
    I have definitely noticed a change and the “runner’s high” is true! I have to take a lot of walking breaks in between my jogs. I know my body is getting accustomed to it so I don’t mind walking 2 minutes here and there to give it a little break. Should I try pushing myself harder? Or am I on the right path? I don’t want to overdo it especially since I just started.

  655. MotleyHealth
    April 20, 2012 at 6:18 pm

    Sounds like you are doing great Stephanie, and sounds like you are pushing yourself hard enough – you are running 4 times more than you were 5 weeks ago (from 40 minutes a week to 160 minutes a week). Keep up the good work!

  656. Nomvula
    April 24, 2012 at 9:16 am

    Hi, i’m 29yrs and 158cm tall, 79kg. My baby is now 18months and need to lose this weight, ideal weight is 65kg. I started attending aerobic classes and not seeing any drop in weight. Am i doing something wrong? Will jogging help me lose this weight? and my body fat % is 39 which is very bad. Please help as my self-esteem is sooo low and this belly fat also makes me uncomfortable to undress infront of ppl in gym change room.

  657. MotleyHealth
    April 24, 2012 at 11:31 am

    Hi Nomvula, yes jogging will help. How often do you do aerobics classes? I am guessing not every day. To lose weight consistently you need to run a daily calorie deficit. Even if you did 3 aerobics classes a week, you will only be burning an extra 900 Calories a week. A weekly deficit of about 3500 Calories is needed too lose 1 pound.

    So, start running too, and also improve your diet.

  658. Nomvula
    April 24, 2012 at 12:39 pm

    Thanks for the quick respond :)
    In february till mid march i use to do earobics classess 5 times a week, i then stopped coz i didnt see the scale dropping. I just started again with gym and going everyday 5 times a week (hi low, step, tae boe).Will consuming less calories a day also help? My current diet looks like this:
    morning: 2slices rye bread, ham and boiled egg
    snack after 12pm gym: apple
    lunch: stir fry with grilled chicken (no skin) or fish
    dinner: plain yoghurt with cinnamon n pear OR veggies and chicken.
    How do i make sure i burn the fat? could also stress contribute to me not losing weight?

  659. MotleyHealth
    April 24, 2012 at 5:35 pm

    Diet looks healthy (2 eggs and no ham would be healthier). Just stick the the plan and be careful of extra snacks and drinks that are not a part of your plan. You will get fitter and tone up with that exercise, and hopefully soon lose fat too.

  660. rajeev
    April 27, 2012 at 5:00 am

    hiiiii….i was a person who was well overweight 3 years’s at that time i had undergone training in navy..and there i had to jog every morning..along with half an hour exercises for about an year…and it gave me a massive loss of 32 kgs…but it made me look so skinny…as i’m quite a tall guy more than 6 ft..i came back home and with in just two months,i gained lot of weight along with some jogging sessions in the morning..but i looked healthier…again when i went on ship,even though i dint do any serious exercises,i still lost a lot of weight…and i’m home for the last three months…as i gained weight again,i started to jog…for the last two weeks…my legs are paining…but i know it’s normal…i jog for around 5 kms a day for 30 minutes…is this speed normal???…or should i push more…??..i get very hungry after exercise…and i’m avoiding nonveg as much as i can….i look very healthy from outside,but i know that i have a lot of fat accumulated in my belly…i tried eating less…but it makes me tired…and the most important question is….why cant i maintain a good weight?…when i lose wieght…i start losing from top…with thin upper body and a big fatty belly…i know that my question is a bit long…but i hope you will help me..please…many thanks…

  661. MotleyHealth
    April 27, 2012 at 11:02 am

    Hi Rajeev, I suspect a major factor is that when you are at home your diet is different – does that sound right? I guess in the Navy your meals are well balanced and always provide just what you need, when you need it. At home your meals may be larger, poorly balanced and at the wrong times in terms of exercise. Attempt to follow an exercise and eating pattern at home the same as when in the navy.

    As for running, it is always good to push yourself a little more. However, if your frame is very slim and you want to change that, then you also need to start working those muscles in a gym.

  662. rajeev
    April 30, 2012 at 3:08 pm

    thank you so much for the quick reply… are absolutely diet is different when i’m home..i’m not slim now…i’m average and i just want to maintain like this…but i have this belly fat which just doesnt suit my upper body which is not fat…is there any exercise which mostly targets the belly area??…this information would be very benificial…many thanks again

  663. MotleyHealth
    April 30, 2012 at 4:01 pm

    Hi Rajeev, no, there is no exercise to target the belly. Exercise the whole body to burn more energy / fat.

  664. rajeev
    May 1, 2012 at 3:51 pm

    thank you so much for the information…:)

  665. rajesh
    May 6, 2012 at 3:52 pm

    I love jogging and running since I was 10 years old, but often I missed it due to my busy time schedule. But, after reading your article I got motivated and doing jogging without break from last two months. I Jog 4-6 km a day and I feel great now. In fact, I lost 3-4 kg of my weight and my belly fat is reducing.
    Thanks a lot.
    Rajesh, Hospet, Karanataka, India

  666. jesse marmol
    May 7, 2012 at 10:12 am

    hello! rice is good for runner? how many scoop of rice do i have to take everyday? im a runner of 10k or 21k and i have training everyday

  667. MotleyHealth
    May 7, 2012 at 5:56 pm

    Hard to say jesse, take what you need.

    May 16, 2012 at 1:37 pm

    Hi Akshay This side I am 32 year old athelete. Love food and there is no control on my diet or over eating. 74 Kg in weight.
    My routine for early in the morning (4Km run in 45 Minutes) for alternate days is as follow:
    1. I jog initially for 1 Km
    2. Then I run fast for 1 Km
    3. Then Sprints (fast Running) 100 meter each 8 to 10 Sprints
    4. Then again 1 Km jogging to home/gym

    After that 45 minutes in gym or yoga (alternate days)

    Total workout is 1Hour 30 Minutes

    But after this I am gaining weght, pl. suggest me how should I go to loose weight.
    5. Then

    This is my routine from last 6 months,

  669. MotleyHealth
    May 16, 2012 at 5:00 pm

    Hi Akshay, you answered your question in the first sentence: “Love food and there is no control on my diet”.
    You are doing plenty of exercise, now you need to clean up the diet. See out diet section for more on this.

  670. Elizabeth
    June 6, 2012 at 3:22 am

    Hi my name is Elizabeth and i’m 16. I’ve been running about 3 to 6 miles a day on my treadmill and just recently started running outside. I’m very concerned because i can only run one mile on a track right now, and I do not want to gain back the weight I have lost or lose the muscle I have gainned.

  671. MotleyHealth
    June 9, 2012 at 6:11 pm

    Hi Elizabeth, what is stopping you from running more than 1 mile on the track? Can’t you go running elsewhere?

  672. Ram
    June 11, 2012 at 12:04 pm

    Hi I am Ram, Whenever I tried to run, I got a pain in my knee which forces me to stop. I can run for 200 mtrs and I have to stop due to the knee pain. I am overweighted may be that will be cause of this problem. I have a decent running shoes. Can you please suggest me to come out of this ?

  673. MotleyHealth
    June 11, 2012 at 8:44 pm

    Hi Ram, it may be wise to start with an alternative exercise such as cycling or using an elliptical machine. If the problem persists see a doctor / sports physiotherapist.

  674. Tilottama
    June 13, 2012 at 8:28 am

    Hi, I am 55 yers old. I used to gym. I found jogging interesting at slow pace for 150 feet at a streatch, returning by simple walking (like this 15 rounds. Is it beneficial at this age ? (I can not hold weights, bars as i have carpel tunnel syndrome in wrist)

  675. MotleyHealth
    June 13, 2012 at 2:50 pm

    Hi Tilottama, this is a good start. Really any activity will make you healthier, so walking / jogging is a good way. Swimming would be good too, or just hiking longer distances (if you have the time to do it).

  676. smrose
    June 19, 2012 at 6:12 pm

    hi, i recently started jogging/ running 5 weeks ago and following a 5k plan. 5 weeks in and i feel as if the scale just wont budge maybe a pound or two and i am eating a very healthy diet. I started jogging the first week only being able to jog no more than 10 mins, then built up to a mile in 16 min and after weeks was able to do it in 12 mins. at five weeks in jogging 5 days a week i am up to 2.5 miles in 35 mins. Am i making progress or 33 mins is still a long time for 2.5 miles. the program says i should be able to do it in 25 mins. Also when i first started I would puch my self to do a little more each day and now that i follow the 5k program it changes each week, should i still be pushing myself to do a little more on each jog? one more question last week my pace was faster and this week slowed down a bit is that normal that i feel a little more tired this week than week 4? any tips on how i can burn more fat or if i am doing something wrong would be greatly appreciated, also is it normal for my knees to hurt after my jogs when i climb steps???? sorry for all the questions. thank you!

  677. ML
    June 19, 2012 at 6:24 pm

    I’m 19 years old and I already have strech marks in my butt and legs due to loss and gain of weight. Will running help me reduce these marks as my muscle strengthens?

  678. MotleyHealth
    June 21, 2012 at 12:52 am

    Hi Smrose. If you are running faster and further then you are fitter – this is a great sign. Stick to the plan and double check your diet. Make sure you get enough protein to help repair muscles. As for your knees, no, they should not hurt really. Maybe get your gait checked (gait – how your feet land and roll when you run). You may need a little support from a better running shoe. You will need to see a running specialist to check this though, but it is well worth the money.

  679. MotleyHealth
    June 21, 2012 at 12:54 am

    Hi ML, it may help, but there is no way to be sure. The skin will have to repair itself and this takes time. No harm in trying though, and the fitness improvements from running will benefit you in many other ways. Almond oil may help a little too with the stretch marks.

  680. Debby
    June 22, 2012 at 2:06 pm

    Hi there, I jog 4 days a week for 30min, then do Spinning for 30min everyday. I lost 17 kg`s and I feel fantastic. I get the “runners high” afterwarts and makes me sleep better and mentality at my peak! I will recommend it to anybody wanting to loose weight naturally and enjoying the outdoors.

  681. Vinit
    June 23, 2012 at 6:37 am

    Hi i ran in the park behind my house, its a small track . i plan my session and run for fifteen to twenty minutes. unfortunately i always forget to take the count of my run but i almost run 2-3 km every day. Is it advisable to cycle before i start my running session. i do stretching for five to ten minutes after my jogging. please help me with some more good tips .

  682. MotleyHealth
    June 23, 2012 at 12:46 pm

    You can cycle before or after running. Triathletes cycle then run.

  683. Jade
    June 24, 2012 at 8:25 pm

    hey ive lost weight and now im stuck but still needing to lose that little bit more. i have a balanced diet and do the wii fit twice a week and zumba once but i still cant shift it, i was looking at this and just wondered if i was to jog 4 times a week would it help me in my weight loss and is there any length of time or distance i need to jog to get results as im not a good jogger x

  684. MotleyHealth
    June 25, 2012 at 11:45 am

    Hi Jade, yes, you need to do more. Exercising 3 times is a good start but you should really do something everyday. Jogging on the other days is an excellent choice. Just try to run for 20-30 minutes to start with. Go at your own pace and build your fitness up slowly.

  685. SIMI
    June 29, 2012 at 4:47 pm

    1st of Thank you for such a gr8 article very helpful and im really motivated after reading all the info.
    I’m jogging/running since March my weight went down from 156lbs to 138lbs and now i find it hard to loss weight im running 4.5km/30mins 5 days a week. What else i can do to loss weight my target is 125lbs by Fall. Thx again

  686. MotleyHealth
    June 30, 2012 at 12:22 am

    Hi SIMI, two ways to carry on losing fat; eat less and do more exercise. Maybe make one of the weekly runs a longer one, 60 minutes? You could also look into doing some other fitness exercises in the week, e.g. bodyweight exercises or weight training. Plus also check your diet is as lean as it can be.

  687. Danny
    July 23, 2012 at 2:36 pm

    Hello, I’m thinking about starting Jogging. However since i’ve left school, I’ve done little to no exercise. I’m still quite slim but have abit of a belly roll. What would be the best distance for me to start at and how long?

  688. MotleyHealth
    July 23, 2012 at 9:17 pm

    Hi Danny, that is a really hard one to answer. Maybe start with a 20 minute jog and see how you go. Best thing to do when starting is find a small circuit from your house so that takes about 5 minute to complete, that way you can easily push yourself harder to do another 5 minutes, or if you get exhausted it is not gar to walk home. What you do not want to do is go charging off and then after 30 minutes find that you are out of energy and 60 minutes walk from home!

  689. mohit
    July 25, 2012 at 10:26 pm

    Hi I am 24 and I have started going gym a month back. I am a heavy drinker and a chain smoker. I used to run 2.5km daily. I dont eat much. please guide me how to lose weight. I’m 5’9 and my weight is 180 pounds.

  690. MotleyHealth
    July 25, 2012 at 11:29 pm

    Hi Mohit, if you are serious about getting fit and healthy then the first step is the quit smoking and limit drinking to just once per week. The increase daily exercise again and eat a healthy and balanced diet. This will get you in shape.

  691. Simi
    July 29, 2012 at 6:26 pm

    I run 4 km 5 times a week the only time I could run is right after dinner just want to know if running after eating is safe?.. Thanks

  692. MotleyHealth
    July 29, 2012 at 7:25 pm

    Hi Simi, if you have been doing this 5 times a week without any problems then it is OK.

  693. Sabrina
    August 21, 2012 at 6:25 pm

    Hi, I would like to start jogging, but I do not want to lose weight, I would just like to become more fit and healthy. I am 5’7″ and weigh 123. I cant afford to lose weight. Is jogging a good option?

  694. MotleyHealth
    August 21, 2012 at 11:05 pm

    Hi Sabrina. jogging will start to get you fit, yes. If you also start to do some circuit training (bodyweight exercises, weight training exercise etc.) then this will also help to improve fitness and build some muscle too. A healthy and balanced diet will ensure that you give your muscles the nutrition to grow.

  695. akhtar
    September 16, 2012 at 7:06 pm

    hi there. i have just started jogging and i am able to jog for 10 minutes now though i will increase it with passage of time. my age is 30 and i weigh around 62 kg. my height is 5.4. all i wanted to know that how helpful jogging is to reduce the anxiety and negative thinking. i have been undergoing this anxiety since 1 month. i would need your feedback.thanx

  696. MotleyHealth
    September 17, 2012 at 1:02 am

    Hi Akhtar, not sure if there is a set rule to be honest. Just do it and see how you feel. Exercise outdoors has been found in a past study to reduce stress, so there is good chance that it will help you. As for how much you need to jog and how often for the desired effect, that is not possible to say. Just jog and enjoy the exercise.

  697. Abilash
    September 22, 2012 at 5:47 pm

    Hi…I have started jogging from last week.i am 22yrs old and i weigh 72kgs and my height is 5’11. I use to run for 12 to 15 mins and if i lose energy i just star to walk and after gaining energy i again start to run i will be doing this for an hour without stopping . . . whether it may help me to reduce ma belly fat and chest fat???

  698. MotleyHealth
    September 22, 2012 at 5:52 pm

    Hi Abilash, if you maintain that, keep working on fitness then yes, it will certainly help you to lose weight. Remember to make your diet healthy too though. Add in some bodyweight exercises and this should get you toned up quicker.

  699. Mazen
    September 23, 2012 at 4:25 am

    I lift weights one day then jog the next day for about 1 hour on a treadmill…I feel like my muscles decrease after I am done jogging. I do about 5-6 miles per hour. Any thoughts?

  700. MotleyHealth
    September 23, 2012 at 9:36 am

    Hi Mazen, it is unlikely that your muscles are decreasing after a run. If in doubt measure your muscles and test your strength. If could just be that you are a little dehydrated and the muscles may appear smaller. Or you have just depleted the glycogen reserves, so they will feel weaker. Solution – drink water and ensure your diet is healthy. Keep running and keep lifting.

  701. tracy
    October 24, 2012 at 2:16 pm

    Help. Running three times a week and have gained weight – not happy. I know that muscle gain is inevitable but my clothes do not feel looser. Why am I not dropping weight.

  702. MotleyHealth
    October 24, 2012 at 2:24 pm

    Hi Tracy. How long have you been running? How far do you run? Running does not provide an immediate weight loss cure. You need to build up your fitness so that you can run longer distances. Also, diet remains of vital importance. You need to change old eating habits to lose weight.

  703. Nav
    October 26, 2012 at 10:30 am

    Dear MH,

    I am over weight and have been for a long time, and especially having two children aswell. I used to walk regularly a lot before which unforunately I do not get the chance to do nowadays, but when I do get the chance I do go for walks but its brisk walk,I know this wont make me lose weight at all.

    I am very keen to get into some physical activity, such as jogging can you advice on the mileage that I should be running to start off with as I need to get used to it first of all? and if i start off with say 30-40mins for a few days in the week will that be sufficient?

    Secondly I have started to eat a lot of sugary foods, and I find it hard to resist aswell.I do eat some fruit but I find I would rather have a cake then fruit.

    Thank you.

  704. MotleyHealth
    October 26, 2012 at 11:35 am

    Hi Nav, well, if you wish to lose weight then eating lots of sugar is not going to help. For running, start with around 30 minutes a day and work up. 4-5 times a week will help you to get fit and lose weight. Diet is equally important.

  705. Celestial Taiwo
    November 13, 2012 at 10:38 am

    One thing I observed after i finish jogging is that, i do go to toilet immediately after jogging, why that? but hope that is normal?

  706. MotleyHealth
    November 13, 2012 at 11:50 am

    Exercise can help to loosen your bowels. It is normal.

  707. Rachel
    November 21, 2012 at 9:40 am

    Am I suppose to jog continuously for 30/45 minutes or am I allowed to have walks in between? I rather jog continuously then stop to catch my breath but I can’t last long because I have bad stamina. What do you think I should do?

  708. MotleyHealth
    November 21, 2012 at 12:19 pm

    Hi Rachel, a jogging / walking combination is fine. Your stamina will improve and in time you will not want to stop running.

  709. vivek gandhi
    November 27, 2012 at 8:15 am

    I was over weight last year, I was 102 kg ( 224 ibs) , I lost weight with exercise such as swiming, walking and some aerobics exercise. I am now 80 kgs ( 177 ibs) , my height is 5 feet 11 inches.
    I have high blood presure ( sys – 165 and dys – 99). Some one advised me to stop doing aerobics exercise because it causes heart to act too fast, I have started jogging at a speed where I can talk easily, I jog for good 40 minutes in a park . I am 33 years old, please suggest me if I need to loose more weight to have perfect body and also if jogging can increase blood presure further.

  710. MotleyHealth
    November 27, 2012 at 3:14 pm

    Hi Vivek, who advised you to stop exercising? Exercise will raise your blood pressure – but only while you are exercising. This is normal. But as you get fitter your blood pressure should reduce to healthier levels. So carry on. You can always check with a doctor is in doubt. Your weight is good for your height. If you want to have a perfect body, you first need to decide what that means. More muscle? slimmer waist? powerful legs? big arms? What are your goals?

  711. Soumya
    December 19, 2012 at 5:04 pm

    hi, 3yrs back i was 54kg where as now i m 67kg. i was 68kg n lost 1kg as m swimming from one month. i look odd n overweight also. i wanna loose weight n look same as what i was 3yrs back.can u suggest how many days in a week should i jog?
    please give guidance so tat i become old me..

  712. MotleyHealth
    December 19, 2012 at 5:45 pm

    Hello Soumya, if you want to get fit and lose weight then it really would be best if you went jogging every day.

  713. lorrin bird
    January 1, 2013 at 11:20 pm

    I usually exercise before breakfast, and viewed some studies on the net which showed that pre-breakfast exercise was better for you, and resulted in greater weight loss. Of course, running early in the morning on an empty stomach is not for everyone, and what works for me may not work for you.

    I hate long distance running at a constant speed, so use intervals where I pick a point ahead of me on the beach and run or jog quickly to that spot, then some slower movement, and then another short dash. Much easier to move long distances when it is broken down.

  714. MotleyHealth
    January 2, 2013 at 1:14 am

    Good advice Lorrin, intervals are a great way to improve fitness, burn fat and keep it interesting!

  715. John
    January 10, 2013 at 6:18 pm

    Hi – I have been exercising for over a year (treadmill and some weight training at the gym). I stopped during the month of November and December, 2012 but have started back again with jogging. I do about 4 Km on the tread mill in 30 minutes. Is this good for a start and how should I pace myself and increase it. I am approximately 7 kilos overweight, 5.10, 84 Kilos. I do have a bit of Knee and lower back problems over the years, but manage.

  716. MotleyHealth
    January 10, 2013 at 10:00 pm

    Hi John, the best method for you is probably just to increase the speed on the treadmill a little and see if you can maintain the pace. Really, so long as you are running and working at a pace that is a little challenging then you should do fine. You need to push yourself a little, but do not try too much too soon.

  717. Janice
    January 16, 2013 at 9:43 am

    Hi, I’m 28 years old with 3 years old baby and I’m about 200lbs 5’4 and i know that i am getting bigger and bigger and having a hard time to buy new clothes and even my shoe size affected, I am planning to jog and actually I started with my diet 2 weeks ago (bread & coffee every morning small amount of rice w/ meat of chicken, pork, fish etc. during lunch time and no meal or banana & apple before bed time) my dilemma now is my jogging schedule, my office scheduled is from 8:30am to 5:30Pm Monday to Friday I decided to Jog every morning from 6am to 8am is that proper and enough to help me to loss my weight? And I don’t want my skin got sag specially in my arm & breast area can you help me and your recommendation helps me a lot.

    Thank you

  718. MotleyHealth
    January 16, 2013 at 3:49 pm

    Hi Janice, firstly, eating less is important, but changing your diet is also important. Bread and coffee is not an ideal breakfast. Make sure that you are getting protein in, at the moment it seems that your diet is low on protein. As for jogging, if you can do 2 hours a day you will certainly lose weight. However, that is a tall order on an empty stomach for anyone. Build up your fitness, do a variety of exercises. Learn to do bodyweight exercises (we have pages on this in the fitness section) so that you can exercise at home when the weather is bad. As for your skin, all you can do it lose weight at a slow and steady pace and eat a healthy diet with plenty of fruits and vegetables to ensure that your skin is given every opportunity to recover.

  719. vijay
    January 27, 2013 at 8:58 pm

    Hi , I go for jogging ever day and I get a lot of sweat
    Is there any chance , due to sweat I may loose my hear
    because when I do running i get a lot of sweat and as soon as I reach home I take head bath every day bcoz sweat … I guess we don’t have any drawbacks for jogging or running ,but need so conformation … pls help me

    Thanks in adv

  720. MotleyHealth
    January 27, 2013 at 9:08 pm

    Hi Vijay, sweating alone will not result in a loss of hearing. It is possible that if you have a build up of earwax then this could be aggravated by exercise. Do not attempt to clean your ears though, go to a pharmacist and get some ear drops to soften the ear wax (a pharmacist should also be willing to take a quick look in your ear to see if wax is the problem before you buy anything). If that does not resolve things see your doctor.

  721. Cassie
    February 11, 2013 at 9:27 pm

    I ran a bit this summer but I really want to start again. The only problem is I can’t run 10 meters without running out of breath… any suggestions what I should be doing?

  722. MotleyHealth
    February 11, 2013 at 9:35 pm

    Hi Cassie. Jog, walk, jog, walk, jog, walk. Do what you can. Fitness requires an ever increasing amount of fitness, so just work on doing a little more each day.

  723. Lovely birds
    February 27, 2013 at 7:18 am

    I enjoyed reading this article and it is useful.

  724. M Srinivas
    March 5, 2013 at 5:06 pm

    The very first time I am seeing this site. I have been looking for a similar site and found this now. I have been jogging for last 10 yrs and that too only on Sunday’s. I try to jog on some oth days but not always possible. I am in good shape and maintain my wt the same for last 10 yrs. do you have any suggestions to make. Thanks very much for the responses.

  725. MotleyHealth
    March 5, 2013 at 7:20 pm

    Hi M Srinivas, what are you trying to achieve? It sounds as though you are doing OK?

  726. Shari
    March 18, 2013 at 6:10 pm

    Please could I know if it’s okay to jog everyday? I know I would really like to, but I’ve been told that it’s best to jog every other day to rest the body and such. Is it also true that jogging releases ‘happy hormones’ in the brain and that that is why it’s a good way to counter depression and anxiety? Thank you for an informative article.

  727. MotleyHealth
    March 19, 2013 at 12:39 am

    Hi Shari, the only truthful answer is, it depends. Many people jg or run every day without any problems. However, some people do develop joint problems later in life. But you have to weight up the risks and benefits.

    Daily jogging will make you fitter and possibly happier. This will improve the quality of your life. You may suffer joint problems later in life, but if you do not keep fit and healthy, you will suffer many other problems too.

    Exercise outdoors has been shown to be more effective at improving mood than indoors exercising. If you have a safe park nearby, or a running track you can use, get out and jog.

  728. Sharmalan Thevar
    March 25, 2013 at 10:57 am

    Jogging/Running has alot of benefits. I have done 10 runs since 04-03-2013. I only manage 2km on my first run. I can now run 7km. My aim is to be fit to run 21km without stopping. I feel alot better than I did 10 days ago.

  729. jewell
    April 2, 2013 at 12:30 pm

    Hi i really like to get rid of my cellulite on my tighs. and as well as some vein on my leg, so i have started jogging for 5 times a week,30 minuts and do some stretch and squating so is jogging and squating help for it ?
    I’m 54 kg, and 169cm. And i like to maintain at 50 kg. Is it too much ? plese help.

  730. MotleyHealth
    April 2, 2013 at 2:36 pm

    Hi Jewell, you weight is OK at the moment; if you drop to 50kg you may become underweight. Focus on eating healthy and doing some resistance training. Running is good, but do it to get fit, not to lose fat. Cellulite is a very common problem, and there is no diet or exercise which can remove it. But, a healthy lifestyle with good food and regular exercise may help the skin to regenerate over time. Exercise also helps to build more muscle to stretch the skin and support the skin tissue. Sometimes the only option if you do not wish to live with it is the seek a medical solution, such as laser treatment, liposuction or mesotherapy.

  731. Rajeev Singh
    April 3, 2013 at 5:44 am

    Halo Sir,
    I do ZYM. Everyday but I am unable to control my Stomach Size which is increasing day by day. I am 69 Kg weight. But I want to lose fats from my stomach. Is it good to do Running? How much I have to run? Is it true that after Running I will be thin? Kindly suggest as I am in great dilemma. I want to become a weight lifter. Kindly give suggestion. I will wait for your answer curiously.

  732. jewell
    April 3, 2013 at 6:43 am

    Thank you for your reply.Can i ask just few more questions? besides laser treatment any other option i can choose? like vitamins for my veins and cellulite ? and is Hula hoop can be helpful if i want to tone up my waist?
    if i continue jogging daily, do i have to consume more protein ? how much milk, and yougurt is enough for my daily protein ?
    Truly appreciate for your time to reply me.

  733. MotleyHealth
    April 3, 2013 at 8:39 am

    Hi Rajeev. If you want to become a weight lifter I suggest that you start lifting weights, and not go running. Stomach size increases because you eat too much food, reduce portions, eat less rice, less chapatti, more fruits, more vegetables. To build muscle you need more protein too, read our pages on Why Vegan Athletes Keep Winning and Recommended Protein Sources for Fitness and Bodybuilding.

  734. MotleyHealth
    April 3, 2013 at 8:49 am

    Hi Jewell, additional protein is mostly for building larger muscle, if you have a balanced diet you should be getting enough for running. Vitamins do not make cellulite go away. Hula Hoop may tone a little, but I suspect that you need to do a lot of it. Stomach exercises tone more efficiently.

  735. jewell
    April 3, 2013 at 10:51 am

    Thank you for your advise. keep it in mind :)

  736. kelly yang
    May 2, 2013 at 7:09 pm

    i have scoliosis. will that stop me from working out at home such as stretching, jogging, crunches or sit ups.

  737. MotleyHealth
    May 2, 2013 at 7:38 pm

    Hi Kelly, it should not stop you from working out, and the National Institute of Arthritis and Musculoskeletal and Skin Diseases actually recommend exercise to help manage the condition –

  738. kelly yang
    May 2, 2013 at 8:12 pm

    oh ok thanks so much. thats why whenever i workout i tried not to arch my back too much due to the scoliosis. i am really careful of it.

  739. Annette
    May 4, 2013 at 11:18 pm

    I am 54 years old female, weigh 56 kg and can run about 1.5 miles (outside) quite comfortably in about 15 mins but can’t seem to get much further without having to walk a bit before starting to run about another half mile. I’d like to be able to run further and all the way but am struggling! Any advice please??
    Thank you

  740. MotleyHealth
    May 5, 2013 at 8:36 am

    Hi Annette, just keep doing what you are – walk a bit and then run some more. You will build up fitness and stamina in time, just be patient and keep working.

  741. Annette
    May 5, 2013 at 6:53 pm

    Thank you for your advice – I’ll keep plugging away! – I may be being a bit impatient!

  742. Elijah
    May 9, 2013 at 6:05 pm

    hey i started jogging last week and am wondering if it will help tone abs like make them more visible?

  743. MotleyHealth
    May 9, 2013 at 6:37 pm

    Elijah, jogging will not “tone” your abs, you need to exercise your abs for that. But if you lose fat then any muscle will become more visible. So it can sort of tone the abs – but then, any exercise can achieve that. Start by running 3 or 4 times a week and then on the other days give your legs a rest and do some core exercises, plus push ups etc. Doing circuit training a few times a week will certainly help.

  744. May 10, 2013 at 5:24 pm

    Great article and very thorough. I am a plant-based long distance-runner and I also enjoy the more natural way of running (barefoot). Well, I don’t run completely barefoot but in Vibrams. Christopher McDougall is one of my heroes and has proven that barefoot is the way to go. I know that barefoot has caught a lot of flack in the past couple of years, but I believe that if you really try to re-learn your running that you will not have any problems transitioning to barefoot. I am glad that you mentioned mental health as a benefit to running. Stress relief and relaxation are some of my biggest motivators these days.

    Running has pretty much become my life, and changed it too. I encourage everyone, everywhere to give running a chance. It has improved my life and can improve yours as well. Happy Running!

  745. Suzanna
    May 17, 2013 at 6:34 am

    I hv low BP and I was wondering how should start getting on a jogging routine,I never really run anymore should I start a little at a time? or try on a treadmill first?

  746. naomi
    May 29, 2013 at 2:30 am

    I am 53 years old and has been jogging on and off for many years now. I truly enjoy it. I have the body f a 25 year old who is in good shape with a nice body. Jogging really helps me tone my body and keeps me feeling young and vibrant.

  747. sulav
    June 17, 2013 at 4:25 am

    Oh, this is awesome! I am not a beginner in running and jogging, but i find this article very very amazing that i couldn’t stop myself writing some compliments for you guys!
    I am a student who have to walk like a hour to go and return from my college. So I jog every Monday, which is off day for me, like for 20 minutes, and it would cover like 3 kilometers. I basically jog to improve my stamina, and to stay fit and healthy. You guys have any suggestion for me?
    Last but not the least, i couldn’t agree on barefoot running. But I just opened just to check! cheers!
    From Kathmandu, Nepal.

  748. MotleyHealth
    June 17, 2013 at 7:51 am

    Sulav, what sort of advice are you looking for? Sounds like you are active. If you wish to get better at running start by running more often. The barefoot running was for information purposes only, not something we actually wholly recommend people to do.

  749. Julia
    June 17, 2013 at 10:09 pm

    Great article! I have to admit that ever since I started making some time to go for a run every day, I’ve felt a lot better than when I was sitting indoors all day. I would recommend to anyone who’s trying to be more physically active to give running a try. It’s easy to do and you don’t have to worry about getting any expensive fitness machines or a gym membership.

  750. Sri
    June 19, 2013 at 6:57 am

    Great article!! and i really liked your prompt responses to other comments in this section. 6months back i started jogging when i started i was 85kgs and i am 5’10” and had huge ugly love handles, (only thing i would like to get rid of in my life). i started jogging for 10mins to start with and now i run for around an hour. Increased time and distance, speed always kept it slow as my body gets tired quick. i have added sidebands, planks and pushups to my routine. Now i weigh around 74, but i still have those love handles.(of course they aren’t that huge when i started). But getting rid of them seems to be difficult. Cut off the carbs, but have been surviving on peanuts at night ( i get lot hungry and it kinda fills) you think i should cut them off too? do you think i need to do something more to get rid off the fat around my tummy? progress has been there but now its drastically slow… would you want me continue the same way?

  751. MotleyHealth
    June 19, 2013 at 11:59 am

    Hi Sri, there are a lot of calories in peanuts, so eating too many will be a problem. Just take a look at your whole diet and try to tally up how much you eat each day, then you will see areas which need improving. The peanuts could be a problem.

  752. Sri
    June 21, 2013 at 6:39 am

    Thank You for your response Sir!! appreciate that.

  753. Sandy
    July 8, 2013 at 9:53 am


    Very nice article. I always wanted to jog and i`m trying to jog for past three yrs but never did regularly. What is my problem?
    I have difficulty in jogging as well, if i job for 2 mins, I sweat a lot, my heart beat very fast and get tired soon and the next day i get lazy and drop the plan o jogging.
    I`m not overweight.
    How can i motivate myself

  754. MotleyHealth
    July 8, 2013 at 10:12 am

    Sandy, why do you want to run? Maybe running is not for you. Try some other activities, such as dance, sports, martial arts etc. Whatever you choose to do you need to slowly build up your strength and fitness.

  755. raj
    August 8, 2013 at 8:20 pm

    I run for 3 km every day after finishing my workouts in gym by doing so wil I be sufdering from any health problems or wil it wont help me to get my body in shape

  756. MotleyHealth
    August 9, 2013 at 10:04 am

    Hi ray, 3 km of running a day will get you fitter and you will be healthier as a result.

  757. govind
    August 28, 2013 at 6:48 am

    I started my jogging(non stop) two months back for 3 km in a day and currently increased distance to 4.5 km in 28 min avg. I am feeling tired after completing 4.5 KM. Should i reduce my speed or distance or my body can overcome from that tiredness. I want to jog for 8 KM in a day. [ Tip: Am tracking my jogging history daily in google docs which helps me in getting entho and not to stop jogging.].

  758. oscar
    August 30, 2013 at 5:49 pm

    Someone told me it’s better to run 1/4 mile sprint intervals and walk between them than the 5 mile daily runs I’m currently doing. I’m 58 years old and run around 10″ miles. Is there any truth to this thinking?

  759. MotleyHealth
    August 30, 2013 at 7:01 pm

    Hi Oscar, that is known as interval training, or Tabata training. Their is truth in it, in that research has shown that athletes show greater increases in performance when performing some interval training. However, regular steady running is often the best choice for non-athletes as intensive intervals do put a lot more strain on the body.

  760. MotleyHealth
    August 31, 2013 at 9:21 am

    Hi Govind, you have already increased your distance by 50%, so that is good progress. Feeling tired after running is totally normal, so do not ease up because of tiredness, instead keep pushing yourself to do more. Ensure that you are eating well and getting enough fluid too as dehydration and lack of food will bring on tiredness quickly in even the fittest people.

  761. James
    September 8, 2013 at 7:24 pm

    I absolutely loved the video, my thoughts exactly. Thank you as well for all the other interesting and helpful information, just what I was looking for. Much appreciated, and again, thank you.

  762. nabin
    October 14, 2013 at 11:20 am

    I am doing regular jogging for 35 to 40 min but i have problem of my both leg heel pain since 2 years now so should i stopped or start walk only suggest me ? Thank you

  763. MotleyHealth
    October 15, 2013 at 2:22 pm

    Hi Nabin, a two year heel injury is not good. You should consider stopping jogging and seeking treatment. Sounds like you will need to speak to a registered physiotherapist.

  764. mallikarjun
    December 5, 2013 at 11:57 am

    i am 5’7″ and 155 pounds how much distance should i run daily
    as of now i am running 3miles and i am feeling confortable

  765. MotleyHealth
    December 5, 2013 at 10:29 pm

    Hi Malliukarjun, assuming you are in good health generally, as far as you are happy to run. What are your goals? Regular five mile runs a day would certainly get you fitter and improve your running.

  766. tabithaoyelola
    January 7, 2014 at 10:05 am

    I love this site. I am impressed with what i have read. Though am in the practice now, jogging early in the morning. But it come to a stage, when i get started i did great but, the sameday in the evening i have started feeling pains on my body. When i woke up the following day i get weaker and feeling more pains……..pls, what can i do? Help me out

  767. MotleyHealth
    January 7, 2014 at 10:33 am

    Hi Tabithaoyelola, hard to say really. Where are the pains? In your legs, feet, knees, hips, or somewhere else? Sharp pain of dull ache? It could be normal post-exercise aching you are experiencing. Have you done any other exercise recently?

  768. tabithaoyelola
    January 8, 2014 at 2:51 pm

    All in thbe back and my twok lapses. What can i really do? Am not engaging myself into any other exercise than that..

  769. MotleyHealth
    January 8, 2014 at 3:01 pm

    Start with some more gentle runs and then stretch well afterwards. Then take a warm bath and allow the muscles to relax. Massage may help too. Wait for recovery and then jog again. If the problem continues you should see a doctor / physio for further advice.

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