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!
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.
Hi, I have just read few answers and questions mentioned above. They are quite helpful for all. I don’t know somebody is already ask the question which I am going ask or not. Anyways, I want to ask if jogging / running can loose our body/skin after fat burning. Or it will tone up the body according to the burning fats of body. Please advise.. thanks in advance.
Hi Hans, there is no simple answer for that. Everyone is different really. To give yourself the best chance of not having loose skin after weight loss then a slow and steady weight loss is best, combined with regular exercise and a very healthy diet. Age is probably another factor, younger skin tends to recover its tightness quicker.
Running at any age can be a rewarding experience, at least has been for myself over time. Have been running over 20 years now in a non-competitive style. I know that initially running can be an extremely difficult challenge trying to get going if your new at it. Best strategy is to tweak your diet, cut the junk out and eat the real stuff; a clean diet goes hand in hand with optimal results if you are working out and will pay off in the long wrong. Initially, a slow paced effort should be made. Work up to longer distances as you feel your body getting acclimated. Don’t push speed, just do what your body lets you to. Initial signs of progress: high level of energy, looser fitting clothes :-)
Hello,
First of all I want to say that you’re awesome. Ive read every message on here now.. Only took me like an hour or two. And you are still replying! Somewhat like 2,5 years after it was placed. I just wanna say Good Job! I think I got all the information I need from all the replies I’ve read from you and starting my diet/jogging plan tommorow..
Ooh and sorry for my terrible English, I’m from holland.
You are awesome.
Mike
I am 62 years old and have been jogging 5 days per week for 27 years. My Dr. says I am healthy as a horse and looks forward to my annual exam since I am so healthy. Keep jogging everyone – it is the fountain of youth.
I just started running about 1 month ago, I never liked long distance running and use to be more of a bike rider and into strength training… but I thought maybe I would try something different, hoping to kick start some weight lose… i do like it, sometimes I get bored, but push myself to keep going… I am trying to lose about 15-20lbs and want a more trim look, I look bulky (I have large muscles but with a layer of fat all over especially around my waist and I am getting older…39)
… one thing that bugs me, is that my mother says jogging/running is not good for you and that I will end up all saggy, loose and droopy looking :) what do you think… does running make you ‘saggy’ from all the banging up and down on the road… I do try some toning exercises when I get back from a 30 minute run/walk routine… (I try to watch what I eat also, but I am not perfect, eg: some beer on the weekends!)… :)
great website
sometimes when I run, I get extreme cramps in my lower abdomen and have to stop running and rest for 20 minutes for the pain to stop, its even hard to walk home (its not a stitch in the side), it feels like menstral cramps or all my intestines are cramping up (sometimes I feel like I have to go to the bathroom :O… I want to run, but always worry this may happen… what causes this?
Hi Steph, I really do not know what could be causing that. Worth mentioning it to a doctor. Although I just did a quick search and several women do report this problem. This thread on MedHelp.org has many women sharing their experiences, but unfortunately not much in the way of an explanation;
There is a range of suggestions from slow warm ups, dietary changes, menstrual cycle (one woman says it is always 2 weeks before her period), some say improve abdominal strength, flexibility, one says it could be a tight psoas muscle. The advice given by Dr Vinod on that page may be relevant. One person says it is uterine contractions caused by electrolyte imbalance and strain/jarring on the uterus and the muscles around it. One person (LittleSage) found that looser fitting trousers helped.
catchmeifyoucan87 writes a long post and mentions “extremely distressed, very tight hip flexor muscles, added to chronically stressed adductors and groin on my right side” as being the problem. Treatment was by massage to the hip flexor muscles.
There are many other replies there, I only got about half way through them. The conversation started in June 2007 and the most recent reply was only 5 hours ago!
Hi there been reading thru ur article brilliant advice ive been jogging for a week now atm i can only manage 5 mins of constant jogging b4 i have to stop because my heart feels like its gonna pop out my chest, ive been setting myself targets daily and try to beat my previous day even if its just by a couple of extra steps have u got any tips on breathing i take deep breathes thru my nose n out my mouth is this the best way i only stop because of my breathing not because my body wants to after my jogs my shins calves n thighs kill is this because ive just started and im aching because im using muscles i dnt usually use obviously im gonna get certain amout of discomfort, feel loads better and more alert in myself just about to purchase a baby running stroller so my lil 1 can come out with me always looking forward to my next jog and loosing weight :) :) xx
Hi Tam, if you are not getting enough air in through the nose breath in through the mouth. Sounds like you have the right attitude though – keep pushing yourself to go a little further. And great idea to get a baby stroller too – if it comes with a wrist strap to connect to the stroller, use it! The aching she improve as your body adjusts. If you get severe pain in your shins, knees, ankles etc. then seek advice from a specialise running shop as better trainers may be required.
Hey. I am actually not sure if I am running or if I am just jogging. Im doing it everyday and I’ve been doing it for more than a year. Though I have had some breaks. Now I’m 15 years old and I’m 5 feet 7 inches tall. I have already had a growth spurt about 1,5 year ago. But I’ve noticed that I’m not growing as much as i did anymore. I’m afraid that I’ve maybe stopped growing. But anyway, I’ve started to run/jog again and I’m wondering if it’s too much running/jogging 3.5 km everyday while im just 15 years old and in the age of growing. Though i don’t feel anything bad about it and i love running.
What do you think?
Hi, I absolutely LOVE your website.
I’m a female 5’10 76 Kilos. I’ve lost 4 kilos in 1 month thanks to always coming back to your website daily and reading on here to keep me going.
OK, so I jog everyday for 1 hour without stopping and I’ve done it for a month…. is it dangerous for my legs? I don’t feel any specific pain in my legs but reading some forums online they say you should rest 1-2 days a week which I don’t do. I ride the bike 45 minutes in the morning and then jog 1 hour at night. Am I doing too much? I LOVE running and I get so anxious if I miss out on running even if it’s only one day cause I really don’t want to gain weight. I eat 3 steady and healthy meals per day.
Do you think I should let my body rest atleast once a week? Will it affect my weightloss? Thanks a bunch!
Larissa, you are not doing too much if you are eating properly and resting well. Many athletes train twice a day every day. But do listen to your body, if you are feeling over tired then give yourself a rest.
Hi Jay, there is nothing wrong with running 3.5 km a day. Did you see the news we posted on our Facebook page about the 100 year old who runs 10 miles a day? Make sure your diet is really healthy and you should reach your maximum potential height OK.
Hello,
I absolutely love your website. I am a lady and I have been overweight since I was young. I used to weigh 98 kg (215 lbs) by the time I was 20 years, so I started a diet plan which involved eating smaller portions of food, cutting down in rice and stiff porridge (I live in Africa so we call it ugali and its made of completely refined maize flour) and drinking at least 6 ounces of water per day. in the long run of about a year I lost 9 kg.
so I kinda got lazy in following up my plan so I got stuck with 89 kg. But I have started again Planning my diet. So for about a month now I have been jogging in the morning for at least 20 minutes covering 2km, then I do 50 sit-ups and 100 stretching by sitting down on the floor spreading my legs and stretching to touch my toe. I have also cut down on carb by switching to an apple in the morning with just a handful of nuts and I drink 1 litre of water very early in the morning before eating anything else. In the afternoon I eat carrots mixed with cucumbers and a bowl of any legumes that will be served in my office canteen that day. and whats more is that I drink at least 16 glasses of water everyday (4 litres) and for a snack after lunch I eat a mixture of fruits (papaya, carrot, half-orange, water melon and a banana) then for dinner I only eat two slices of brown bread with a cup of hot chocolate
I have planned to be measuring my weight monthly, and once I do I will inform you but for now please advice
Hi Anna, that sounds good. Something to work on is to start pushing yourself to job for longer than 20 minutes as soon as you can. Jogging for 30 minutes with mean burning half as many calories again, and will help you to get fitter sooner too. For diet try to eat some more protein, at the moment your diet consists of a lot of healthy carbohydrate but seems to lack protein.
Hi, first of all awesome website.
I’m a male 17 years old who started jogging about 1 month ago. Right now im jogging 6 km under 25 minutes every other day and also have been in gym (typically 1,5 hrs workout there) like half a year every other day, when it’s not jogging day.
My question is that does running make you lose muscle in upper body and if that routine is normal that one day is jogging and other day is gym?
Thanks in advance!
No, running does not make you lose muscle. If you perform any type of cardio exercise you may suffer from muscle wastage if your diet is not good. If you are doing a lot of cardio then you need to ensure that you are consuming carbohydrates afterwards – yes, carbs, not proteins! When muscle glycogen is depleted the body will breakdown tissue to gather more glycogen and this can include muscle tissue as well as fat.
If you want to maintain your upper body muscles and run, just work them on gym days and ensure that your diet is good. Mo Farrah (British long distance runner) maintains good tone in his upper body, and Usain Bolt has a very powerful upperbody. They both do a lot of running.
I have been jogging/running since I was 12 years old. I just love it. I’m not as fast as I was in middle school and high school, but I still enjoy it very much (I’m now just a fitness jogger/runner). I find that I can lose weight much more quickly with running/jogging than any other workout. I love long walks too, but it just takes too long to burn any great amount of calories. With jogging/running, I can burn much more calories in a shorter time period than walking. I go about 45-60 minutes (5 times a week; with some walking sometimes in between) and do weight training later in the day. Also, Yoga too (only Saturday mornings) for 1 hour.
Hi, great article. I’m 17 and have always been a bit of a sporadic runner but for the past two weeks I have been running every day and feel great! I’ve also noticed weight loss around my middle which was what i was hoping for, but my weight has remained the same maybe even a little higher, is this just muscle gain? I have noticed my legs becoming more muscular. Thank you!
Hi Mel, could be a little muscle gain yes. Focus on fitness and let the rest look after itself. Running daily will get you fit and lean pretty soon.
Hello,
As I promised i’ll bring the feed back. I’ve lost 2.5 kg in three weeks, and I am now jogging for 40 minutes (about 2.5 km) 6 days a week. I am still drinking at least 16 glasses of water everyday and I have added some fish and eggs in my diet as per your advice. I feel good, but I’m still not quite where i wish to be. I want to be able to loose 12 kg by October next year. I will keep you guys updated. Thank u for your advice
PS; My boyfriend is so thrilled
Well done Anna, losing 2.5 kg in 3 weeks is great work. You have been losing almost 1 kg a week and to meet your target you only need to lose 1 kg a month. Of course, as you approach your ideal weight it will become harder. But if you keep improving your fitness you will get there.
Thanks to this article, I enjoyed reading this one..:)
I have been jogging twice a week because I combine running with other exercises like squats, sit ups and others. It’s now 3 weeks and we have increased the distance by 3 times. We are thinking of running holding dumb bells. how effective is it compared to increasing distance?
Which one is more effective, long distance running or many short distance sprints?
Hi Dickson, what are your goals? To get fitter or to lose weight? Interval training (sprints / recovery) is a great way to get fit, however, running distance is also very effective and will help you to burn more fat (probably). I am not sure if running with dumbbells is a good idea, will see what others think. But my concern is that by gripping the dumbbells you will be adding too much tension to the arms and shoulder and this could reduce the fluidity of your run. A better solution may be to run with a back pack.
i started jogging 3 miles a day everyday for the past 3 weeks. if i eat once a day and drink water will i lose weight faster?
Depends how much you eat in that daily meal. Really you are better off having 3 meals spread out during the day. Generally when people skip meals they end up consuming even more calories in a single meal. However, if you can control your eating and are stilling getting a balanced diet then they may work for you.
Hello,Is running on the treadmill the same as running on the track? I like to run and jog…It really does change the way you your body and mind feel..But i have a problem with eating a lot…I eat apples,yogurt and walnuts for breakfast every morning…My weight goes from 176 to 180…I want to lose 10 pounds and I stay between those to sizes..Will running help me to lose the ten pounds I want to lose.
Yes Tanisha, running on a treadmill will also work, and running will help you to lose weight.
Hi, my question is my dance teacher said to run 2 miles a week and I was wondering how many minutes do I have to run. I want an equal amount a day. So if u can help me that will be great. Thanks.
Hi Kale’a, really you should ask your dance teacher. 2 miles a week, really that would be one run, to split it over 7 days would be ineffective. Best thing to do is find a route from your house and get someone to measure it in a car and then run that route. To get fit for dancing I would suggest running 2 miles per day, at least. Aim for 10 minute miles to start with, so a 20 minute jog / run, or a little longer, depends on how fast you go really!
I’m 17, and I want to start jogging on a running machine every day for 30 minutes, or an hour. I’m 5”4, and weigh 8 and half stone (have no idea how much that is in pounds). I want a toned stomach, not just a flat one, ive done sit ups before, and if I tense I have a toned stomach, when I dont, my stomach is fat. And I get bloated easily! :'( I need serious help.
Hi Amber, regular cardio will really help. Also do some bodyweight workouts (see our fitness section) so that you work your whole body. If you are bloated then that is a sign that you are eating the wrong things. Reduce bread and other low GI foods and eat more nutritious vegetables, fruits and lean meats. Cut out all junk food, processed food and food with added sugar.
Hi, i am 5’11 and i weigh 191lbs. I am 19 years old . I used to play bball in highschool and continued in college but I stopped because I transfered schools. In Feb i plan on playing in a volleyball league at the rec, but until then I want to loose weight. I have an elliptical machine at home and i try try tk use it everynight for 30 mins, but my stomach fat never seems to go away. My legs are really toned but my.upper body needs work. Please help!! Should I run on the track instead of using my elliptical machine?
Hello, I used to play football and do all sorts of exercise and sport’s but since I finished school I don’t do as much any more. I’m 19, 5’4 and weigh 7st, 5lb (103 lb). I have recently started jogging for around 20-30 minutes a day and doing variety of exercises such as press ups, lunges, squats and the plank. As im not really over weight, im worried im going to lose weight because I have a kind of healthyish diet but I never really put weight on :/ I’m also vegetarian so is this going to prevent me from putting muscle on if I do lose some weight? Thanks
Hi Maryann, this will certainly help. Regarding muscle you just need to ensure that you get plenty of protein, so eggs, tofu, seeds, nuts, pulses should feature in your diet, as well as dairy sources.
Hi Vivi, an elliptical should be enough, you have obviously improved your fitness and muscle tone, but you still need to work harder to lose more fat. Diet is important too, you need to be strickt with snacks and junk food.
Hi, after a video gait analyises it came back that one foot over pronates slightly and the other was neutral, this has confused me with what type of shoe to purchase. i was thinking a mild stability shoe. Im new to running and have only been running for about 6 to 7 weeks, and up to 6 miles. Apart from a pain in the foot after 2 weeks, ive had no aches or pains what so ever.
Only the person who carried out your gait analysis can really advise on what is best. What did they suggest?
Hi, a mild stability shoe, or a more cushioned neutral ( i think ) is this commen? as its rarley put in buying guides etc, which according to the wear on my trainers and the wet test along with mizumis online gait anayslis suggested i was a neutral. Goes to show you can never be to sure and im pleased i got it done.
I think it is pretty common really. Buying guides rarely mention it as buying guides are advertising shoes that are suitable for all, those big well know brands. The last shoes I bought were Saucony which do talk about pronation and I think they mostly specialise in this. But you need to get a specialist who is trained in fitting shoes to analyse, prescribe and check first.
ive recently bought a mini stepper, as an aid to my running, which i plan to do if the weather is too severe, or on my day off, but not instead of my running, will this be a benifit as it seems to work the top of my legs and my knees more than any running that i have done, i tried some interval training, and that really made me very stiff for almost a week, where as i can run 6 miles and dont even get a ache at all, looking back at a previous post in early october its amazing how far you can come in a relativly short space of time, i hadnt even run 2 miles at that point, now im really starting to feel the benifits :)
Hi Wes, glad to hear that you are progressing well. Using a stepper could be useful, it is important to compliment training with other workouts. You could also do circuit training / bodyweight training at home too on the colder days.
I have been walking briskly on a treadmill at a speed of 5.6 for 50 minutes five days a week for a month now. I just started jogging too. But now that I am exercising I do not go on a diet any more. Before I started exercising, I was not eating rice/pasta/potatoes. Just green salad or crackers. But I have been eating rice etc. again since I started exercising because I feel hungrier now. You think I would still lose weight exercising 50 minutes 5 days a week notwithstanding eating carbohydrates ?
Hi Charley. If you are eating too much you will not lose weight. You will get fitter and healthier though. Just see how it goes, if in a few weeks you have not lose weight then you do need to review your diet.
I read recently that aerobic exercise, like running, burns more visceral fat (the fat that surrounds your organs more than the fat hanging over your belt buckle). This is surprising news. We often read about strength training being superior to aerobic or cardio exercise for burning belly fat. Now, apparently, it seems to be aerobic exercise ALONE that burns more fat! The debate, it seems, about which burns more fat – cardio or strength – has, it seems, been laid to rest. Aerobic exercise, and aerobic exercise ALONE (i.e. no strength training) seems to be king again. Yet many strength trainers and fitness gurus have dismissed this as ‘nonsense.’ So, who is right?
Hi Kieran, every athlete does cardio. Bodybuilders do cardio while cutting fat. Really it comes down to what type of exercise you are capable of doing though. If you cannot run, walking is better. If you can run, running is best. If you know how to properly plan and carry out intensive weight training routines, splitting the workouts to allow you to work to the max, then weight training can certainly be effective. But it is a much longer journey. Another “issue” with weight training is that you need extra protein and energy to build muscle and getting this balance is not always easy. For cardio you just need to maintain a healthy diet. You can also more easily reduce calories while still getting fitter.
But the debate will continue no doubt. Even though it really is just a simple equation: burn more calories than you consume and your body will have to break down fat.