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The health benefits of running (and jogging)

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 TED.com (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?

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.

More like this in the Fitness section

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

  1. 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.

  2. 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

  3. 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.

  4. 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???

  5. 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.

  6. 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?

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

  12. 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?

  13. MotleyHealth
    November 13, 2012 at 11:50 am

    Exercise can help to loosen your bowels. It is normal.

  14. 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?

  15. 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.

  16. 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.

  17. 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?

  18. 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..

  19. 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.

  20. 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.

  21. 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!

  22. 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.

  23. 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.

  24. 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

  25. 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.

  26. 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

  27. 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.

  28. 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?

  29. 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.

  30. Lovely birds
    February 27, 2013 at 7:18 am

    I enjoyed reading this article and it is useful.

  31. 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.

  32. 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?

  33. 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.

  34. 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.

  35. 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.

  36. 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.

  37. 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.

  38. 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.

  39. 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.

  40. 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.

  41. 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.

  42. jewell
    April 3, 2013 at 10:51 am

    Thank you for your advise. keep it in mind :)

  43. 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.

  44. 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 – http://www.niams.nih.gov/Health_Info/Scoliosis/scoliosis_ff.asp#f

  45. 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.

  46. 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

  47. 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.

  48. 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!

  49. 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?

  50. 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.

  51. 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!

  52. 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?

  53. 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.

  54. 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 barefootrunning.com just to check! cheers!
    From Kathmandu, Nepal.

  55. 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.

  56. 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.

  57. 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?

  58. 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.

  59. Sri
    June 21, 2013 at 6:39 am

    Thank You for your response Sir!! appreciate that.

  60. 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

  61. 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.

  62. 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

  63. 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.

  64. 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.].

  65. 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?

  66. 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.

  67. 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.

  68. 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.

  69. 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

  70. 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.

  71. 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

  72. 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.

  73. 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

  74. 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?

  75. 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..

  76. 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.

  77. Kumail
    April 23, 2014 at 11:52 am

    how to increase height at the age of 17.

  78. MotleyHealth
    April 23, 2014 at 11:57 am

    Hi Kumail, all you can do is eat healthy, take exercise and give your genetics every chance to reach their maximum potential. There is no other way to gain extra height – those other websites and ebooks are a scam.

  79. dee
    May 6, 2014 at 5:42 am

    So I have decided to start running because I truly do not like the way I look or feel. I don’t want to waste money on the gym yet, until I’m 100% committed to this. I figure If I can keep up with the running for at least 2 weeks then I will be able to commit to the gym. I started off doing 1 mile but I run 1/2 of the mile and walk the other 1/2 I figure by next week that I will be able to run the entire mile. Then by the week after I want to run the mile and walk a mile. Am I wasting my time or will I see progress by this method

  80. MotleyHealth
    May 6, 2014 at 8:50 pm

    Hi Dee, you are not wasting your time. Stick to it. It takes time, but every week you will be fitter and healthier for it. Do as much as you can as often as you can. Just don’t give up.

  81. Himal
    May 28, 2014 at 1:29 pm

    Good article! I have a question. I have been running 6-8 Kms 2-3 times a week since more than a year. I have lost some weight, specially in legs, thighs areas but I am not able to reduce my bellyfat. Any tips?

  82. MotleyHealth
    May 29, 2014 at 12:23 am

    Hi Himal, two things:

    1. increase running: do interval sprints on some days. Fartlek / metabolic conditioning is your friend.
    2. improve diet. Cut out sugar, excess calories. Go lean, eat protein.

  83. aravind
    June 5, 2014 at 10:39 am

    thank you for the very detailed information

  84. sardar imad
    August 1, 2014 at 4:54 pm

    i run 30 minutes 4 days a week…i reach to 5 kms in this time at an average pace of 6.20 minutes/km.. am i doing good??

  85. MotleyHealth
    August 1, 2014 at 4:58 pm

    yes, that is good. Just keep running. You will get fitter

  86. Titus soh
    August 29, 2014 at 2:47 am

    If I every day 5km 6.45/km. No need 10km,21km.. when I feel my body soon tired then take one week rest.. better way?

  87. MotleyHealth
    September 1, 2014 at 3:27 pm

    Hi Titus. One week of rest is a little too much. Run daily with one or two rest days a week and build up distance gradually.

  88. Sharib
    October 8, 2014 at 7:21 am

    Hi, i am 18years old and have 68kg of weight…. I am 5’5… I just wanted to know dat can jogging or running helps me in burn fats and also increses my height… I feel embarrsing when go sumwhere….
    Tell me how long should i jog to fulfill my dream of becoming slim nd muscular with a hieght around 5’10…… I am curious abt my body structure plz help me….;(

  89. arifah
    October 11, 2014 at 8:35 am

    Hi. I can jog for 30 minutes non stop after following the c25k plan. However, sometimes i can’t do it in 30 minutes and now, my jogging time started to reduce as i sometimes stop to walk and my pace is getting slower. How can I maintain my time and pace?

  90. MotleyHealth
    October 12, 2014 at 11:05 pm

    Nutrition, hydration and rest are all important. Make sure you are not doing too much, give your body time to recover. Good nutrition may make the biggest difference. See A to Z of the best foods for runners.

  91. MotleyHealth
    October 12, 2014 at 11:22 pm

    Hi Sharib, jogging will not help you grow, but it will certainly help with weight loss. A healthy diet is vital though, without that you will not lose weight and it will take longer to get fit too. If you want a muscular body you need to start weight training.

  92. Sam
    October 21, 2014 at 3:49 am

    Hi, I am 15.5 years old, 6 feet, 1 inches in height. I am worried I am too tall and might grow to become very different when my growth ends in another 5 or so years. I like jogging, and recently I am jogging a lot. Some times non stop for 4 miles. Will jogging affect my height and make me grow more taller. I also want to know if I learn tennis, volley ball, or soccer or any other field game, will that increase my height too much.
    Also, is there a way to control height and not grow any taller?
    thanks so much for the help.

  93. MotleyHealth
    October 26, 2014 at 1:51 am

    Hi Sam, no, jogging and sports will not make you grow any taller. Your genes will determine your height and there is nothing you can do to stop this. Be proud of your height.

  94. Raja Singh Bedi
    October 26, 2014 at 8:59 pm

    Hello there !, I started running 7 months ago and have gained a lot through it but haven’t seen any change in my height. I started running because I wanted to get taller. I am able to run 10 km a day with an average speed of 8 km per hr. I’m 18 yrs and 7 months of age and my height is 5ft 5.5 inches. My dad is 5’10” and my mom is 5’4″. Do you think I should do anything else along with running to gain some height ?

  95. Rajesh sapkota
    November 1, 2014 at 4:44 pm

    Hi.i’m Rajesh from Nepal.i’m 22 years old and weights 55 kg with 5.8 ft.heights,i run everyday to be fit.do I seem okay according to my weights?

  96. imam fahrudin
    November 3, 2014 at 7:44 am

    i know jogging is have health benefits, but I don’t have more time to do it, how long I need to run everyday?

  97. MotleyHealth
    November 3, 2014 at 2:35 pm

    I Imam, 15 minutes a day can improve health, more for improved fitness and weight loss.

  98. MotleyHealth
    November 3, 2014 at 2:39 pm

    Hi Rajesh, you are a little underweight according to BMI. Maybe if you are a long distance runner you are just about OK.

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