Running is very good for your health. It provides a great cardiovascular workout, strengthens and tones your muscles. Regular jogging gives better overall physical condition as well as some other health benefits, including mental benefits such as relaxation and reduction of anxiety.
Learn How To Start Running Today
Regular running and jogging is a good way to improve your health and fitness. Many people are concerned about long term damage to joints such as knees, ankles and hips, as a result of running. However, with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks.
Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. This is essential for maintaining good fitness. It also speeds up the digestive system and can help to relieve digestive problems. Many people that live a sedentary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise.
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 that are healthier and fitter.
There are several beneficial effects of adding running to your weight loss program:
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Better running training tips and stretching techniques
Does jogging help you to lose weight?
Jogging makes you burn fat and thereby helps to lose weight. In addition to increasing metabolism, jogging is an effective way to burn more calories, which helps you lose weight. If calories consumed in food are less than calories spent during exercise and other daily activities, you will lose weight. It is impossible not to!
Jogging helps to reduce stubborn belly fat. Stubborn fat can be very hard to shift, but a running program can really help to cut down on the last of your stubborn fat.
If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise – the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did when you were overweight.
Jogging will strengthen the muscles and bone density of your legs, hips and back. Long distance runners have very strong legs, even though they often look very thin and weak. Running does not produce bulky muscles, like weight training or even circuit training does, but it does increase leg strength. Also, the constant impact caused during running can increase bone density, so long as you follow a healthy diet.
Jogging makes you sleep better. Also, if you exercise well, sleep comes much easier. One of the most important factors for improving fitness after exercise and diet is getting adequate sleep. Overtraining can occur if you do not rest properly.
Learning to Enjoy Running
Running can give you both physical and mental joy, so long you do not exhaust yourself! When jogging is done correctly, you will actually feel less tired after you have finished a tour than before you began. You may even start to enjoy the feelings in your muscles during the jogging and afterwards.
Running is a great way of getting away from your usual daily environment. Running outside is often much more pleasurable than exercising in a gym. Even running in the rain can be refreshing and pleasurable. While running some people also get an euphoric mental feeling – a runners high!
Jogging Routes and Sessions
Jogging may be performed in a lot of ways. Long distance jogging generally covers 6-20km, at a moderate speed on even roads or paths. Short distance jogging covers 3-6km in a faster pace. Jogging upwards in a steep terrain 3-4km, in a speed adjusted to the steepness. Jogging in a hilly terrain with paths going both up and down 4-8 km. It is advisable to vary the type of jogging from day to day, and to find several different routes to run. By running different routes you create more variety, which helps to keep you motivated. Also, by having a set of routes of varying distance, you can develop a weekly running schedule, which includes both short fast runs and longer slower runs.
Planning a Running Session
You should start out at a slower pace for a few minutes if you have not warmed up already. Then you gradually increase to a comfortable speed. Once you become familiar with a few different routes, you will quickly learn the best pace for you, and also will know when to push yourself a little harder. Timing each run is a great way to monitor improvements. Some days you may feel that you have not run so well, but the time on the clock may show that you have actually matched your personal best.
Read George Gandy’s (Seb Coe’s trainer) Top Running Tips
Stretching Your Muscles Before and After Each Session
It is advisable to stretch out before and after each jogging session, two minutes before and three to four minutes after jogging. When stretching out do the following movements:
- Bend forward and touch your toes.
- Kneel down on one of your feet, and stretch the other out backwards.
- Bend your body to both sides.
- Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
- Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
- Place your hands behind your neck and stretch your arms backwards. Then twist your body to the left and right, and also bend to each side.
After the jogging it is often advisable to wait for a few minutes to regain your breath and relax before you stretch out.
Planning Your Running Schedule
If jogging is the only sport activity done, then a jogging session every other day is ideal. This is enough to give all the health benefits and gradually increase your condition and endurance without wearing yourself out. If you combine jogging with other types of sport activities, then running twice a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.
How To Start Running
If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that are not compatible with jogging activities, or some conditions that you must consider when doing your jogging.
The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.
Write a Jog Log
A good way to log your progress is to use a running journal. You are welcome to use our Running Diaries for this purpose.
This is what I look for, the long term benefits of distance running from others so I can show others there are lasting benefits of exercise.
I just read that jogging should not be the first thing to do when you wake-up but however that is what I am doing at the moment.Does it really have any bad implications?I enjoy doing that way cos it makes me start on high.
If you enjoying it, and not suffering injuries etc. then carry on. I used to live with a middle distance runner that ran at 5.30am everyday, even in winter. Warmup first, have a good breakfast afterwards, you should be OK.
It is a really nice article. I enjoyed it as I enjoy my jogging..
i only started jogging yesterday,for 10 mins. I felt like my heart would burst out my chest afterwards. But i jogged today again,and felt much better. Its a routine i think i am loving already.
I jog first thing in the morning, well …after my prayer session, so its still pretty early, and it works for me too. I wasnt doing any warm up exercises, but i will start with the stretches i read in your article. One more thing? Is it bad if i jog everyday of the week?
I jog for about 40 mins everyday around my local park which is 2.9km a lap. First lap takes me 12mins 2nd lap 13mins final lap 13 or 14 mins . Should I be jogging same time at each lap or is this normal?
Perfectly normal to slow down a little as you get tired. So long as you are benefiting from it, it is good.
I have been jogging for 4 weeks now and feel incredibly good. I started jogging to help me lose weight. I am fitter and leaner and dropping around 3 or 4 lbs a week along with a diet. When I first started everybody told me that jogging messes up your knees and reading online alot of websites state that jogging doesn’t help you to lose weight.
I’m burning more calories than i’m eating so how can it not?
I feel better than I have felt in a long time and I often get the ‘runners high’ afterwards when I feel great. I sometimes run in the morning and sometimes in the afternoon depending on my work pattern and only for about 30 minutes 4 times per week.
I would recommend jogging if you are physically capable of doing so. It will be hard at first but start off slowly and keep at it and you will reap the rewards and look forward to your running.
I really enjoyed the informative video on proper jogging techniques. I do have a few questions though. I am on a strict regime as far as running is concerned and I run 2 miles everyday and walk a half mile. I start out with a few leg stretches and walk the first lap (1/4 mile). Proceeding my first walked lap, I run 8 laps (2 miles) and finish with a brisk walk around the track (1/4 mile). Am I running too much? Secondly, I don’t always run at the same times. Sometimes it’s in the morning and sometimes it is in the night. Should I have a more strict time frame when I run? Lastly, I time myself when I run and I’m clocking in doing 2 miles under 20 minutes. Is that good?
Hi Chris,
It is not uncommon for serious runners to run twice a day, morning, lunchtime or evening. You are certainly not doing too much. Keep plugging away. Maybe start adding in some extra laps, increasing your daily run to 3 miles. Also the first walked lap could be a slow jog too. Sounds like you are doing a great job, so keep up the good work.
My name is Joe I run 3 miles mon-fri. I used to weigh 185 now i droped to 170 im about 5″4 i think and ive been doing this for about a month and a half now and i have seen some improvements I do feel more active im my daily life and i sleep alot better at night. I really do feel great though i just hope I can keep this up for the rest of my life! =)
Well done Joe, that is excellent. People generally start to see the most gains from the 2nd and 3rd months as their bodies get used to the training and the running muscles start to strengthen. Stick with it.
Hi,
I recently began jogging 30 to 45 minutes twice a week. I also do 60 minutes of power yoga 2 to 4 times a week. Due to my schedule I’m only able to jog on weekends. Do you believe this regime is enough to help me lose weight and become fit?
Yes Lena, exercising 4-5 times a week will certainly get you fit. Just make sure that you push yourself harder each time. Run for longer, run faster, do more sun salutations!
I jog everyday for two weeks already and I don’t eat that much . Why am I not losing weight??
Ameo, give it time. Generally in the first month of jogging you are increasing your leg muscles and improving your cardiovascular system. As you get fitter, you will start to lose weight. Keep going, and hoping in another 4 weeks you will see improvements. Read these running tips, they are from a top athletics coach.
I really need to start jogging again thanks for this article – gave me the motivation that I need to get off this computer and start stretching
Heello…..
well i recently started doing exercise
especially like jogging
well my current height is 5.4….and my age is 20..can i increase my height 4 to 6 foot
with the help of thz exercise(jogging)
Hi Naveed, I have never heard of anyone getting taller as a result of jogging, so I think that the answer is unfortunately no.
Hi,thanks so much for this article. Im gona start jogging today. I wana get rid off this stubborn belly fat that i have. I want a slimmer waist and bigger legs.
Hi.. Im 17 and i recently started jogging about 2km every day to keep active and fit.. But i already am quite thin and i dont want to loose any weight,i only want to tone my muscles.. So will jogging tone my muscles or will i loose weight?
Thanks
Jogging will certainly strengthen your legs. Just ensure that you eat a healthy well balanced diet, with plenty of lean proteins. If you are worried about getting to slim then do some weight training to build the muscles a little. This will give you a better shape.
Hello,
I look ten years younger than my age because I start my exercise at 6am daily with brisk walking which is followed up by 2-3Kms of jogging. I am doing it for the last two years and am physically fit with no showing up of belly. I only take rest on Sunday. Kindly inform that if I am jogging on alternate days, will it have the same effect like jogging on daily basis? What should be my speed if I am jogging on alternate days? Thank you
Hi Harry. Jogging on alternative days will not have the same effect as a daily jog, but this does not mean that you will be significantly worse off. As you have been jogging for 2 years you are really the best person to determine how much you need. Cut back to every other day and assess how you look and feel. If you are still full of life, still slim, still happy, then it is enough. The walking alone may actually be enough, and walking is something that you can carry on doing for a long time. Did you see our new article on walking today?
hi! It is almost 3 weeks when I started jogging. Jogging really helps me in loosing excessive fats. However, during afternoon I feel sleepy, and apparently I sleep for about 45 mins – 1 hour. Some friends said that sleeping in the afternoon is not good when you’re jogging. It will make you bigger as they said. Is that valid/true?
Hi Pamela, if you are tired and have time to sleep, then sleep. Sleeping does not make you bigger. You recover faster when sleeping and will get fitter quicker.
I used to do a jogging exercise for the past 5 years already but when I stopped jogging for almost 2 months now i feel heavier, and I gain weight. I just returned back my daily routine jogging 45 minutes for 4 times a week for approximately 5kms. Am i doing the right thing? What are the disadvantages if i stop jogging. Thanks
Hi, I used to be a high stepper in high school and I threw on the track team. I did it for four years, but when I graduated in 2005 all the activities stopped. I havent been active since I graduated and have packed on alot of pounds. The pounds are mostly in my breast and my stomach. I have been thinking about jogging mon-fri on the premises of the apartment complex where I live, so that I can get back active and lose weight. Do you really think jogging 5 times a week will help me to lose weight? I am 22 years of age about 5’5 to 5’6 and I weigh 190 pounds and I have weighed that for about a little over a year now. Will jogging really help me?
Hi Kay, jogging will get you fitter and healthier, but it is not always to the solution to weight loss. You need to up the tempo for that. What sort of training did you do for stepping and track? Why not draw up a routine based on what you used to do and follow it. If you decide on jogging, then do some sprint drills too, mix it up. Stop to do jumping jacks too. Make it more of a circuit training routine.
Hi, due to the nature of my work, i am only able to jog in the wee hours of the morning (usually around 4 to 5am) Normally what i do is have a light meal before i jog, and then followed by a much more heavier meal after. I then get back to bed and wake up somewhere in the late afternoon. Will these routine help me in my desire to burn belly fat? Or will it just do nothing for me due to my eating and sleeping after my jog.
Hi Jason. Your routine should not make any major difference. If your breakfast is large (you say heavier) then this may not help you lose fat. If your weight is not reducing then look at your portion size. A banana before running should be enough, and then a healthy meal with lean proteins and not too much starch. Sleeping after exercise is good – we grow and get stronger when resting, not when working / exercising.
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
Hi Moe, it is not too much, great effort. All you need to do now is quit smoking!
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.
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?
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.
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.
True, and thanks for the reply. But my question remains: is long term NON-STOP running more beneficial, or is sprinting?
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.
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!
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.
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?
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.
Thanks for all your answers, and for taking the time to reply. I appreciate it. You’ve certainly inspired me!!
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?
Jessica, it will help, but 2 miles of jogging twice a week is not really enough exercise.
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…^__^
Heero, that is certainly enough to get you fit! However, no amount of exercise will reverse the damage that cigarettes do. Quit smoking!
Hi.
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?
thanks
Just listen to your body. Build it up slowly in a sustainable way.
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.
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 ?
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.
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!
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!
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.
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.
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 ?
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.
Will joggin three times per week for an hour mixed w/fast walking help get rid of cellulite in the leg/thigh/butt areas?
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.
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.
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.
Ok. Thank you!
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?
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.
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.
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?
Hi Sam. we have no experience with the use of L-Carnitine. Just keep eating a healthy diet and keep running.
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?
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.
Hi,
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.
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.
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.
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.
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!
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.
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!
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.
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.
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.
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
Cheers.
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??
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.
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.
Hi,
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?
Thanks!
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?
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 ?
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.
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?
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.
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?
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.
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 ?
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
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.
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.
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?
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!
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!
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.
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!
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??
160bmp is a good work rate. Do you start by working harder, running quicker?
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
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.
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.
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 ?
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.
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…
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?
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.
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.
Hi,
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!
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.
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.