Running 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. Some people believe that we are born to run and it is one of the most natural forms of exercise.
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. Read this article if you do have, or have had, an ankle injury: Running With an Ankle Injury.
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 weight by starting a running program.
Jogging helps to reduce stubborn 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.
The Benefits of Jogging
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 Daily
There are several benefits of running everyday too. As already mentioned, a daily run helps maintain your metabolism and burns more calories. It also improves cardiovascular fitness – daily exercise is recommended for this purpose. Also, making the habit of running every day helps you maintain your new fitness regime in the long-term – if running can be part of your daily routine, like cleaning your teeth and taking a shower, then you will never think about “working out”, as you will just be going about your daily life. Of course, it is nice to have some days off, such as at Christmas or while on holiday.
Jogging for Weight Loss
Of course, the main reason many people jog is to lose weight, and jogging is a good way to burn extra calories and increase your metabolism. Jogging alone will not lead to great results though, you will need to clean up your diet too. In short, jogging is good for weight loss.
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!
Jogging and Depression
Running can counteract depression, as all forms of exercise can help people cope with depression – this is one of the lesser known benefits of running. 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.
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.
Running is one of the simplest and most effective forms of exercise. It improves overall health, helps with weight loss and gets you fit. So, what is stopping you? Get started today!
Hi Hunter. You need to increase your workout intensity if you want a 6 pack. High intensity bodyweight workouts, weight training, interval training and a strict diet.
Hi , I gave up smoking 4 months ago, I am female,5’6 40 yrs old and have gained 10 lbs since stopping smoking.I now weigh 140 lbs and have gone up 1 dress size! I started jogging 4 weeks ago to try and loose some weight and regain that dress size and love it.I jog 2 to 3 miles a day at least 5 times a week.At the end of every week I weigh and measure myself.I have put on a further 4 lbs !!!! My measurements have not changed!I have also started 10 mins of interval training on my Elliptical trainer,1 min high intensity and 1 min low, every day for the last week.
Why am I not losing the weight or inches off my fatty bits that I hate so much.Is there something else I should be doing.
My diet is good…..thank you in advance
Hi Julia. It simply takes time. As you get fitter you will burn more fat. There is a tendency to consume more calories after exercising too, we do it often without realizing. Try to limit calories, consume mostly low GI carbohydrates and lean proteins. Just keep exercising, keep getting fitter and be really strict with your diet.
I would never jog only walk as jogging is very hard on your joints and will stuff them up over time.
Swimming is the best exercise and if you can’t swim a brisk walk is a good compromise and will burn almost as many calories, without ruining you long term mobility.
An interesting point Fred, although many people do manage to jog into old age. Did you read about the 98-year-old marathon runner?
Many people feel that running is a perfectly healthy way to exercise, and joint problems will come for some people whether they run or not. Also running technique and shoes (or no shoes) can determine if you get long term injuries or not.
hi im 15 and have rather chubby thighs and calf muscles my legs look so fat and fat legs dont run in my genes all my familys skinny and i used to be skinny last year i now weigh 9stone 4lb and 5ft 6”. will running everyday for twenty five miniutes slim my legs i dont want the size to stay the same just muscle i want slim looking legs not muscley. please help thanks:)
Running will help burn fat, so yes, it will help to slim your legs.
I was wanting to know what to do to lose weight. I am 27. 5″3 and 225 pounds. I am big in the belly and hips from have 3 kids. I go to the gym but not sure what kind of workout to due. would running help me lose weight?
Hi Mary, yes running would help. Also full body circuit training workouts, weight training, high energy aerobics classes, dance, martial arts etc. will all also help. Most important is improving your diet, eating only what you need to maintain a healthy body and healthy weight, which means no junk food really.
I just recently quit smoking. I’m 6 foot 7 and weigh about 205 pounds. I do an intense upper body work out, I want to start running. Will this help to get rid of my lower belly fat?
Hi Robert, yes it will. What you must be careful not to do is start eating more food to compensate for not smoking (a common problem). The more exercise you do, the more fat you burn. So if you can run every day and do intensive upper body workouts 3 times a week this will help burn more energy. But, again, do not think that you can eat more as you are burning more. You still need to restrict calories to allow for fat loss, especially restrict refined carbohydrates, as insulin in the blood reduces fat burning and aids fat accumulation.
Hi, I’ve lost quite a lot of weight in the last six months. I was 18 stone 2 and now about 11, 6. But I’ve found that I’ve gone up in weight, about 4-6 pounds from 11.2 at my lowest, now about 11.8. I did the gym three-four times a week, but found it too much hastle as I commute to Uni and go to gym there. I have been jogging now for the past three weeks and this has been when I have been putting on weight. I jog about 6 miles 4/5 times a week, and cycle to and from the station each day “about 1.3 miles each way”. I try and stick to a healthy diet, few treats now and then like everyone, but I’m ALWAYS hungry. I drink plenty of water too, but I just don’t know why I’m putting on weight.
It’s really been putting me down :(! And I don’t want to un-do all the good!! Please advise me!
Try to increase your exercise a little, and just be as strict as possible with what you eat. You say you have only been putting on weight while jogging – are you not eating more because of the jogging? Some people do make the mistake of overeating after exercise. To reduce hunger eat more protein and have soups too.
I will be turning 39 in a few short weeks, I have a condition with my heart called left ventrical dyastolic dysfunction. It doesn’t really cause me too much trouble right now however I am on medication called metoporal, twice a day and it seems to work very well with the palpitations I get when I run or when I am simply relaxing.
I do run five days a week 5 to 6km and I eat fairly well, however have a very stressful job – child protection- and running makes me feel simply refreshed and stress free from my work.
I also have a six year old and a fantastic husband who will do anything if I need more time to work out. I weigh about 163 pounds – however most ppl say that I look strong and healthy. they do not see my stomach. There are no stretch marks or anything like that however you can tell since I have aged that there is a layer of fat – which I can’t seem to lose – help me. I really want to lose it – what should I do to lose this?
Hi Murphy, I would guess that part of the problem is comfort eating / emotional eating. You certainly do not need to increase exercise, however, a stressful job can lead to almost unconscious snacking. Just make sure that all your meals are as healthy as can be so that if/when you do snack it really is a treat.
Maybe, although I said you do not need more exercise, some running at the weekends (or other 2 days) would help, as exercise helps to reduce hunger due to the release of hormones when exercising. Maybe you relax the healthy diet a little at the weekends?
Ive been walking and jogging for about a week. I stopped smoking 2 weeks ago. Should I do this every day if my body feels up to it? Will I lose my lower belly fat? I’m 6foot7 and 205 pounds naturally skinny, I’m trying to bulk up some.Will I lose muscle by jogging? Please help!!!!!
Hi Robert, it is a good idea to walk/jog to start getting fitter, and quiting smoking is a fantastic move, well done. If you want to bulk, you have to get weight training and also start eating more protein and healthy carbs (low GI fruit/veg etc).
Hi MH,
I am 29, 5’3 and weigh about 145 lbs. I go back and forth in being active. (I KNOW! I should just keep at it.) Anyway, I just started jogging a 3 mile (pretty even) route. I wouldn’t mind losing 7-10 lbs but, I am mainly doing this to keep my heart and blood running. I have also slightly changed my diet by trying to eat a salad once a day and making healthier snack choices.
How many days a week is ideal to jog? How much is too much?
THANKS! :)
Hi Marisol, for health 3-4 times a week would probably be the minimum, although more is better. If you are running 3 miles a day then it is probably not possible to do too much, so every day is fine.
Hi, just read all the comments and answers. Very informative, thank you. Would running on the spot have the same results? Thanks
Hi Scribbler, running on the spot probably will not have the same results as it works different muscles and you may struggle to maintain running on the spot for a long time. Better to do a more general bodyweight circuit training workout, with running on the spot, jumping jacks, knee ups, heel kicks, squats, squat thrusts and burpees, push ups, bench dips and back extensions.
Hey, great article, i just tried to start running tonight, managed to be out for about 20 mins but there was a lot of walking, and short bursts of running. My body just seems to try shut it self down as soon as i start to run. have you got any tips?
Hi Rogalksi. Yes, just keep doing it. In time your legs will get stronger and your heart and lungs fitter, and running will become easier.
Hi I’m 16 and a half and I’m a little bit overweight, I’m planning on jogging around the track in school for an hour every day to lose weight, should I do it for more than an hour or more than once a day? How can I get rid of my stomach fat faster?
Hi Bea, that is a good start. Start with once a day, don’t worry if you cannot jog for a full hour, walk and jog, and build up your fitness. In time you will get fitter and burn off more fat, and develop healthy muscle and bones. Ensure that you continue to eat a healthy and well balanced diet.
Hi there
im a 20yr old female. Im very short 1.47m and weigh 65kg which puts me in a BMI of +-30 = overweight. I want to start jogging 5 times a week for an hour and switch to a healthy diet. My goal weight is 50kg. How long will it take me 2 lose the 15kg?
Hey,
I really want to work running into my current exercise routines however I find that whenever I try to run I get a sharp pain in my chest, feeling like its just under my lung. This really makes running painful for me and has stopped me from working cardio into my workouts. Do you know what can cause this, and how it could be fixed?
Thanks!
Hi B, as a general rule a daily Calorie deficit of 1000 Calories leads to a 1kg a week weight loss, so it should take around 15 weeks. See Basics Of A Healthy Diet – What To Eat. Assuming that you maintain your high actively level then your daily calorie requirements is around 2350 Calories a day, so to lose 1 kg a week you need to eat no more than 1350 Calories a day, or to lose 0.5 kg a week you will need 1850 Calories a day – on those days that you are running.
Make sure that your healthy diet is focused mainly on healthy carbohydrate choices and lean proteins (salads, fresh fruits and veg, pulses, fish, eggs, chicken).
Hi Craig, I suggest you make an appointment to see a doctor. Sharp pains in the chest could be serious, so get it checked out.
Hello,
I started jogging everyday 7 days ago. I’m not over weight , but I really want to get rid of my little “love handles” & a bit of stomach fat since summer is close by. Would jogging work for that? I walk for about 18 minutes & jog for 15 minutes & I repeat the same thing once more before finishing up. I work out at 7am, does it make a difference if its in the morning?? That’s how far I am able to handle for now. My concern is that this past week, one day I feel I can jog more than the day before and I’m not understanding that. I should be able to do more, so how often should I increase my time? because this is only my first week but 15 minutes is as far as i have done.
Hi, here is a good guide to follow for improving your running: George Gandy’s Tips on Running for Fitness. The key is really to mix it up a little. Do not run the same distance and speed every day, instead have some shorter and faster sessions, and some longer ones. Also in your early weeks you may benefit from total rest each week to allow your muscles to recover.
It is great that you are committed to running every day. It will take time to get fit, and some days you will feel more tired than others. It is important to get some good quality food inside you and also to sleep well at night.
Hopefully soon you will be able to jog/run for 30 minutes, which will help you to burn off a lot more energy, and hopefully lose those love handles!
I started running a few weeks ago. I run 6 days a week and I feel great! I am trying to lose weight and I am getting better on my diet, but I do drink a few beers almost every night. I am trying to stop the drinking. The beer actually helps me fall asleep. I thought running everyday would help, but it hasnt helped as much as I thought. Now I am afraid that I will not lose any weight because of drinking. I will definitely not giving up running! I am also going to different things to help me sleep. Any suggestions on a healthier way?
Hi Cheryl, I think that the best suggestion would be to save the beer for the weekend. Prove to yourself that you do not need a beer to help you fall asleep. Try a cup of tea or warm milk instead.
Hi sir,
I started jogging 5 days before. u m having 175 cm height and 70 kg wt. after jogging section i feel very tired..i feel sleepy whole day..( i do some workout in eveging in gym) is it normal? i feel les appetite in these days? expecting advice..
regards
raja
Hello Raja, yes this is normal. Your BMI is 22.9, so you are a healthy weight. This suggests that your diet met your requirements before you started jogging. Now that you are jogging you are using up your glycogen supplies. Glycogen is needed for the brain as fuel, so depletion causes tiredness.
Also exercise releases the PYY hormone which reduces hunger, so exercising twice a day does reduce hunger (part of the reason why exercise is so effective for weight loss).
Start eating a healthier breakfast, ideally start the day with some oats or wholegrain bread with 2-3 eggs. Your body needs sugar and protein to exercise and grow. A lack of both causes tiredness.
Is it okay to take a bath after jogging? Well I see people going to bath after playing basketball.
Of course it is.
I mean how many minutes should I waste before going to bath? Or Is it okay to take a bath immediately?
Can do. Ideally you should stretch and undress first though.
Is it okay to jog even though I am having a cough and a runny nose?
Yes it is. Generally rule is that if just a cough and runny nose then carry on exercising (exercise can help to cure colds quicker). If you have fever, throat infection, chest infection, then rest.
Is it okay to sleep small amount of hours like 5 hours then Jog in the morning? If not, why?
That is fine. Ideally you should get 8 hours a night. Studies have shown that people who do not get 8 hours are more likely to be overweight, more likely to overeat and also suffer hardening of the arteries. If you can sleep at some other point in the day try to do so. If you are exercising to lose weight, these issues may not be a problem. Although muscle repair does happen while we sleep. Over-training could become a problem if you only ever get 5 hours a day.
How to start jogging? Is it ok to jog in the breaking dawn ? What is really the best time to jog?
How to start? Put on a pair of shoes, and walk out the door, then start jogging. It is fine to jog at any time. Dawn is good.
Hi I just started jogging but I’m doing it only on saturdays and sundays as I do Tae Bo Cardio Extreme for 1 hour from Monday to Friday. Do you think this will help me lose weight? Also, when is it most appropriate to go for a jog; morning or afternoon? Thanks
Hi Shelina. Yes it will help you lose weight, however, if you are already doing 5 hours of Tae Bo Cardio Extreme, then that may be enough. If weight / body fat composition is not changing as desired then maybe you need to look at your diet now, and not simply do more exercise.
Hey! I’m 25 and I started running like 2 weeks ago…I’ve had pain in my right shoulder blade (muscles) for abt 4 yrs now….and recently I injured my right rotator cuff also…I just felt uncomfortable all the time while sitting on a chair…my running and stretching has been really helping me…but only while I run or for the next 4 hrs after my session…as my day progresses it I gradually get to the same me….my question is will it eventually go away?? Im talking abt the muscle numbness and stuffs??
Sorry, but I really cannot say Sam. The reduction in pain could be due to increase blood flow, endorphins, something else. I cannot guess how running would help heal a shoulder injury though, maybe it is helping. Really you need to speak with a sports physio (which will undoubtedly cost a fair bit).
Hello, what would i expect in my first time of jogging? and what would you recommend to eat to lose weight easily