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!
Hard to say jesse, take what you need.
Hi Akshay This side I am 32 year old athelete. Love food and there is no control on my diet or over eating. 74 Kg in weight.
My routine for early in the morning (4Km run in 45 Minutes) for alternate days is as follow:
1. I jog initially for 1 Km
2. Then I run fast for 1 Km
3. Then Sprints (fast Running) 100 meter each 8 to 10 Sprints
4. Then again 1 Km jogging to home/gym
After that 45 minutes in gym or yoga (alternate days)
Total workout is 1Hour 30 Minutes
But after this I am gaining weght, pl. suggest me how should I go to loose weight.
5. Then
This is my routine from last 6 months,
Hi Akshay, you answered your question in the first sentence: “Love food and there is no control on my diet”.
You are doing plenty of exercise, now you need to clean up the diet. See out diet section for more on this.
Hi my name is Elizabeth and i’m 16. I’ve been running about 3 to 6 miles a day on my treadmill and just recently started running outside. I’m very concerned because i can only run one mile on a track right now, and I do not want to gain back the weight I have lost or lose the muscle I have gainned.
Hi Elizabeth, what is stopping you from running more than 1 mile on the track? Can’t you go running elsewhere?
Hi I am Ram, Whenever I tried to run, I got a pain in my knee which forces me to stop. I can run for 200 mtrs and I have to stop due to the knee pain. I am overweighted may be that will be cause of this problem. I have a decent running shoes. Can you please suggest me to come out of this ?
Hi Ram, it may be wise to start with an alternative exercise such as cycling or using an elliptical machine. If the problem persists see a doctor / sports physiotherapist.
Hi, I am 55 yers old. I used to gym. I found jogging interesting at slow pace for 150 feet at a streatch, returning by simple walking (like this 15 rounds. Is it beneficial at this age ? (I can not hold weights, bars as i have carpel tunnel syndrome in wrist)
Hi Tilottama, this is a good start. Really any activity will make you healthier, so walking / jogging is a good way. Swimming would be good too, or just hiking longer distances (if you have the time to do it).
hi, i recently started jogging/ running 5 weeks ago and following a 5k plan. 5 weeks in and i feel as if the scale just wont budge maybe a pound or two and i am eating a very healthy diet. I started jogging the first week only being able to jog no more than 10 mins, then built up to a mile in 16 min and after weeks was able to do it in 12 mins. at five weeks in jogging 5 days a week i am up to 2.5 miles in 35 mins. Am i making progress or 33 mins is still a long time for 2.5 miles. the program says i should be able to do it in 25 mins. Also when i first started I would puch my self to do a little more each day and now that i follow the 5k program it changes each week, should i still be pushing myself to do a little more on each jog? one more question last week my pace was faster and this week slowed down a bit is that normal that i feel a little more tired this week than week 4? any tips on how i can burn more fat or if i am doing something wrong would be greatly appreciated, also is it normal for my knees to hurt after my jogs when i climb steps???? sorry for all the questions. thank you!
I’m 19 years old and I already have strech marks in my butt and legs due to loss and gain of weight. Will running help me reduce these marks as my muscle strengthens?
Hi Smrose. If you are running faster and further then you are fitter – this is a great sign. Stick to the plan and double check your diet. Make sure you get enough protein to help repair muscles. As for your knees, no, they should not hurt really. Maybe get your gait checked (gait – how your feet land and roll when you run). You may need a little support from a better running shoe. You will need to see a running specialist to check this though, but it is well worth the money.
Hi ML, it may help, but there is no way to be sure. The skin will have to repair itself and this takes time. No harm in trying though, and the fitness improvements from running will benefit you in many other ways. Almond oil may help a little too with the stretch marks.
Hi there, I jog 4 days a week for 30min, then do Spinning for 30min everyday. I lost 17 kg`s and I feel fantastic. I get the “runners high” afterwarts and makes me sleep better and mentality at my peak! I will recommend it to anybody wanting to loose weight naturally and enjoying the outdoors.
Hi i ran in the park behind my house, its a small track . i plan my session and run for fifteen to twenty minutes. unfortunately i always forget to take the count of my run but i almost run 2-3 km every day. Is it advisable to cycle before i start my running session. i do stretching for five to ten minutes after my jogging. please help me with some more good tips .
You can cycle before or after running. Triathletes cycle then run.
hey ive lost weight and now im stuck but still needing to lose that little bit more. i have a balanced diet and do the wii fit twice a week and zumba once but i still cant shift it, i was looking at this and just wondered if i was to jog 4 times a week would it help me in my weight loss and is there any length of time or distance i need to jog to get results as im not a good jogger x
Hi Jade, yes, you need to do more. Exercising 3 times is a good start but you should really do something everyday. Jogging on the other days is an excellent choice. Just try to run for 20-30 minutes to start with. Go at your own pace and build your fitness up slowly.
1st of Thank you for such a gr8 article very helpful and im really motivated after reading all the info.
I’m jogging/running since March my weight went down from 156lbs to 138lbs and now i find it hard to loss weight im running 4.5km/30mins 5 days a week. What else i can do to loss weight my target is 125lbs by Fall. Thx again
Hi SIMI, two ways to carry on losing fat; eat less and do more exercise. Maybe make one of the weekly runs a longer one, 60 minutes? You could also look into doing some other fitness exercises in the week, e.g. bodyweight exercises or weight training. Plus also check your diet is as lean as it can be.
Hello, I’m thinking about starting Jogging. However since i’ve left school, I’ve done little to no exercise. I’m still quite slim but have abit of a belly roll. What would be the best distance for me to start at and how long?
Hi Danny, that is a really hard one to answer. Maybe start with a 20 minute jog and see how you go. Best thing to do when starting is find a small circuit from your house so that takes about 5 minute to complete, that way you can easily push yourself harder to do another 5 minutes, or if you get exhausted it is not gar to walk home. What you do not want to do is go charging off and then after 30 minutes find that you are out of energy and 60 minutes walk from home!
Hi I am 24 and I have started going gym a month back. I am a heavy drinker and a chain smoker. I used to run 2.5km daily. I dont eat much. please guide me how to lose weight. I’m 5’9 and my weight is 180 pounds.
Hi Mohit, if you are serious about getting fit and healthy then the first step is the quit smoking and limit drinking to just once per week. The increase daily exercise again and eat a healthy and balanced diet. This will get you in shape.
I run 4 km 5 times a week the only time I could run is right after dinner just want to know if running after eating is safe?.. Thanks
Hi Simi, if you have been doing this 5 times a week without any problems then it is OK.
Hi, I would like to start jogging, but I do not want to lose weight, I would just like to become more fit and healthy. I am 5’7″ and weigh 123. I cant afford to lose weight. Is jogging a good option?
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.
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
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.
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!
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?
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.
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.
thank you for the very detailed information
It was really helpful when you talked about daily running and what it can do for your health in the long run. Having something that’s more of a routine than something intense sounds like a much better option for someone like me since I’m the type of person who would rather do things on a daily basis in increments. This exercise option fits me the best, so I’ll look for any online running coaches I can learn from right away.