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, thanks for this great article. I’ve been running for around 1.5 months now, but only on the weekends (sat & sun) since im too busy at work on the weekdays. I currently run 7km on each run. Do you have any recommendations as to how I can make the most out of these runs? should I aim for a faster 7k run or a longer run in terms of distance? My goal is to lose my belly fat.
Thanks in advance!
Hi Jerry, I think one longer run would be beneficial as you will burn more calories. However, one big fitness session will not help keep the fat away for the rest of the week, so you also need to look at your diet and be really strict with yourself during the week.
Hi, I am Ali and I am a 30 year old guy and 6.2″, i was around 103kgs heavy couple of months back. but i started jogging and running 25 mins. a day five days of week. and Thank god i managed to loose around 12 kgs. till date. and very happy with the result..
the question i have is, i want to loose the belly fat and tone up my body a little bit i mean six packs and all. and to your difficulty i can only dedicate half an hour to my exercise, i don’t know what and how to do to achieve my goal. for your info around 7 years ago i was same 103 kgs heavy and i went on to become a person who had six pack abs with in six months.. but that time i was running on treadmill as well as doing weight lifting exercises.. but the situation now is different coz i only have half an hour for my exercises…. increase in workout time is not possible. i have a very tight schedule. and i can’t even take a restricted diet as well, i mean only proteins, only carbohydrates is out of proportion. i don’t willingly go for junk food but when it is offered i take it once in a week and apart from it i just eat normal Indian food daily… suggest me something which can help me to to achieve my goal of having six packs again.. i am planning to marry in near future.. ha ha ha ha ha…….
Hi Ali, well, your best bet for now is to work on your running in the 30 minutes you have – work on getting faster, as the faster you run in 30 minute the more energy you will burn. Ideally you will find a way to make extra time and do the same as you did before when you got your six pack. But if only 30 minutes just focus on speed. You could do bodyweight circuits one day a week, or weight training – just build an intensive workout without much rest.
Hi, I’m Zack, I’m a 17 year old boy, according to my BMI, I am obese. I know that BMI doesn’t take large bones or muscle into account but I weigh about 110 kg, I have a fair amount of muscle but I’m not kidding myself, I know I’m fat and i have started jogging recently and I’m beginning to get into the routine. I go all the way around my block 5 times (5 laps), I don’t know the distance but i feel the strain everyday, not in a bad way.
My dilemma is this: for some reason, unknown to me, I have a very large posterior, it has been likened to that of an African/Caribbean girl’s posterior. “I DO NOT INTEND TO OFFEND ANYONE WITH THAT REMARK.” I understand that there is a certain variety of squats which will allow me to work on my posterior, however I enjoy jogging a lot more and I feel that I am not ready to attempt squats at the moment.
My question is: If I jog at least 5 laps every night from now until April 2012, will my entire body burn fat at the same rate? Will my rear still be proportionally large? Or does the Gluteus Maximus get treated to a more healthy dose of calorie burning due to its position?
Hi Zack, my suggestion is to focus on the running and also do some weight training, working mostly the upper body. Do not squat just yet! You need to make sure your diet is really healthy too. Work on the running, if you can do 5 laps a day now, aim to be doing 10 laps by April 2012. I would be useful to be able to measure the block. As you get fitter, run faster. Also do some sprint intervals, such as running as fast as possible for one length of a block then running gently around, then repeat. Squats will build your glute muscles (butt muscles) so best not to do that until you have burnt off a lot of the fat.
Hi, I’m about to turn 15 and weigh 48kg and am 165cm tall. I started jogging yesterday. I do a run that is about 3.3km and takes me about 18 minutes. I want to gain weightand get stronger and just generally be healthier. I do soccer training on Monday afternoons and Wednesday and Friday mornings. Apart from on these days where I have a 1 and a half hour training session I want to do my 3.3km jog. Since jogging makes you want to eat more can jogging combined with eating more and healthier along with some strength training to increase muscle be most beneficial for me?
Yes Simon, although if you main goal is to gain weight then you should do at least 3 weight training sessions a week. The 90 minutes of soccer training should provide a good cardio workout, additional running is good but you need to increase the amount you lift too.
hi, jog 10 kms a day it is too much?
Hi Jesse, no, 10 km a day is not too much, assuming that you eat a healthy diet and get a good nights sleep.
ok thanks. but i have knee pain
Well, if your knees are hurting then that is a different matter altogether. Best get some gait analysis done to check that your running technique / position of your feet is not putting too much pressure on the knees. A proper running store should be able to help here. How long have you been running 10 km a day? How long have you had knee pain? Best get it checked out.
Hi there. I was wondering if 75 minutes of spinning on a Schwinn Airdyne at 225-250 watts (I go pretty hard) daily is too strenuous? I’ve worked up to it. I’m 150 pounds, 5’10 male. The monitor on it where I fill in all the information says I burn over 1400 calories at my rate (I am dead after), but I think it’s way off. Thanks.
So long as you are fueling your body and getting plenty of rest you should be fine. Listen to your body. Athletes exercise for a lot more than 75 minutes a day, with good nutrition and rest you can too.
i run for almost 1 year and i feel the pain last 3 months up to now. im 5 6′ 75 kilos. this is good weight? and also backpain!
Yeah, graduate school is the issue now ;)> I was running 5 miles and doing 90 on it and able toe at the world away; now, I’m just doing 75 on that and brisk walking 2-3 miles, sadly.
Thanks.
You really should get your running gait analysed Jesse and seek further medical advice if required. 75 kg is not too bad, maybe a little overweight. It really depends on how muscular you are. You must be quite fit from running for a year?
ok thanks
hi! why is it im not losing weight? i run almost a year
Hi Jesse, how far do you run, how often, what do you eat? As I said earlier, you must be fit after running for a year. If you are not, then you should work on improving your running times and distance. If your knees continue to be a problem find alternative exercise. If you are still overweight then you must be eating too much, there is no other reason why you would be overweight still.
Hi
This is a great resource. Thank you so much for providing answers to so many questions; I have but one more. I am a 24 year old woman who began jogging about two months ago. I began with jogging 1 minute/walking 1:30 for about 25 minutes and worked my way up to jogging 15 minutes, resting 1 minute, and jogging 15 more. I do this 3 to 4 days a week. For some reason I seem to be steadily gaining weight; probably 4 or 5lbs in the past two months. I am of normal weight, and can usually lose 5 or more lbs from just changing my diet, so why is it that I have changed my diet, and added jogging a few days a week and seem to be gaining weight? I have also noticed no change in my measurements, and they could possibly be increasing as well.
Well, you must be eating a little more. Maybe on the subconscious level your mind is craving extra food. Problem is, jogging a few times a week is not going to make a huge difference at first to how much you can eat – you still need to control your eating. We have just come out of Christmas – did you have the usual Christmas celebrations with lots of food and drink? Maybe that is the reason.
Keep working on the jogging, keep pushing yourself to run faster and further, and make sure that diet is healthy too.
It’s possible; I know that when I first started a couple months ago I was definitely eating a little more, but I made a conscious effort to readjust my eating and was baffled when the scale kept going up. I am admittedly neurotic about my weight and usually am very in control over the number on the scale so it’s unusual for me to not have control. I don’t want to give up on becoming a regular runner, but I have read articles that flat out say jogging will make you gain weight…whether from your body trying to burn fat slower, or from your body burning only sugar, or your muscles storing water, or whatever the reason. Is that true in any capacity?
No. The more you run the more fat you will burn, all things being equal. You will burn fat quicker if you exercise more. Your body will burn sugar, but then it does that in all forms of exercise. It will burn sugar that otherwise would be taken up and stored as fat. As for muscles storing water, they will store more glycogen in readiness for more exercise, this is normal, and good. Just keep working on getting fitter and eating only what you need and you will lose weight.
hello motleyhealth, good day,
i jog 7k almost everyday, how many minutes do i have to relax before taking a bath?
I am not aware of any post-running bathing rules. Jump in as soon as the water is a comfortable temperature!
I have recently started exercising and getting in shape. I’m 54 years old quit smoking about a year ago and need to loose 25-30 pounds. I’m walking running and weight training. As I get back in shape and better cardiovascular fitness will my after exercise recovery heart rate go down quicker? After about an hour it’s still at 90 and my resting heart rate is between 65-70. Blood pressure is good. I’m assuming it’s just because I’m so out of shape. Any info would be great :)
Hi Holly, as you get fitter heart rate does recover quicker. One rule of thumb is that your heart rate should recover in the same time that you have exercised, so if you exercise for 30 minutes, your heart rate should have recovered within that time. However, there is not a set rule as far as I am aware, and age, gender and health history all probably contribute to variation between individuals. It does seem unusual for it to still be high after 60 minutes though. If in doubt, consult your doctor.
Had my yearly physical yesterday and was asking him about the heart rate thing and he wasn’t concerned at all. He said as I get fitter it will recover quicker. Thanks for your help and I love this website and all the great health info!!!!
Thanks for your motivation! I took off friday and the weekend bec my legs where just to dam sore! But this morn I ran a good 10 min. and going to continue. But I did have a couple ciggs saturday and was def feeling it while I was running… I dont smoke a lot, or even every day, but want to stop totally.
Great site thanks. I have been running for three weeks, I run at 10kmh for three minutes and walk for three, I do ten of each and than walk another 2.5 km to get home….., It doesnt seem to be getting any easier, what am i doing wrong….
Hi Oscar, it takes time. 3 weeks is not long in running. A lot of changes need to take place in your body, both cardiovascular improvements and muscle development. Make sure you have a little snack after your runs to help feed your muscles.
Really good site. I’ve been wanting to take up jogging for a while and the only thing holding me back has been what people will say. Like I know the people I live with will make jokes or comments at first but I’m not going to let that stop me. How important actually IS it to wear proper shoes? I can’t afford any proper shoes at the moment and I’ve been told NOT to jog in my Converses. I don’t want to start off as a barefoot runner though. Would it be alright if I went for, say, a 30 minute jog twice a week for a month wearing Converses? until I can get some shoes for it.
Hi Kathi, I do not think that Converses are really suitable for jogging. Maybe a cheaper pair of basic running shoes would be better? You can get a pair for around £25 (and cheaper) that will provide more support and cushioning than Converses. Take a look at Amazon or see what offers are on the High Street.
Hi,
This is very informative page. I have started running from today onwards. Howevet, i was able to run about 1/2 km afterwhich i was panting and could not run any longer. Is this normal for starters?
Yes Suresh, each time you run you will get better. In time you will get fitter.
Thanks so much I’ve found this article very helpful I’ve just started out jogging and I’m already reaping the benefits never thought it was for me as I’ve always struggled with running. Mastered my breathing got some more comfy clothes and I’m feeling great after each run.
This article has been great motivation! I started jogging about 5 weeks ago. The 1st week I did 20 minutes, twice a week, then for the 3 weeks after I did 30 minutes, twice a week. This week I upped it to 40 minutes and did it 4 times this week.
I have definitely noticed a change and the “runner’s high” is true! I have to take a lot of walking breaks in between my jogs. I know my body is getting accustomed to it so I don’t mind walking 2 minutes here and there to give it a little break. Should I try pushing myself harder? Or am I on the right path? I don’t want to overdo it especially since I just started.
Sounds like you are doing great Stephanie, and sounds like you are pushing yourself hard enough – you are running 4 times more than you were 5 weeks ago (from 40 minutes a week to 160 minutes a week). Keep up the good work!
Hi, i’m 29yrs and 158cm tall, 79kg. My baby is now 18months and need to lose this weight, ideal weight is 65kg. I started attending aerobic classes and not seeing any drop in weight. Am i doing something wrong? Will jogging help me lose this weight? and my body fat % is 39 which is very bad. Please help as my self-esteem is sooo low and this belly fat also makes me uncomfortable to undress infront of ppl in gym change room.
Hi Nomvula, yes jogging will help. How often do you do aerobics classes? I am guessing not every day. To lose weight consistently you need to run a daily calorie deficit. Even if you did 3 aerobics classes a week, you will only be burning an extra 900 Calories a week. A weekly deficit of about 3500 Calories is needed too lose 1 pound.
So, start running too, and also improve your diet.
Thanks for the quick respond :)
In february till mid march i use to do earobics classess 5 times a week, i then stopped coz i didnt see the scale dropping. I just started again with gym and going everyday 5 times a week (hi low, step, tae boe).Will consuming less calories a day also help? My current diet looks like this:
morning: 2slices rye bread, ham and boiled egg
snack after 12pm gym: apple
lunch: stir fry with grilled chicken (no skin) or fish
dinner: plain yoghurt with cinnamon n pear OR veggies and chicken.
How do i make sure i burn the fat? could also stress contribute to me not losing weight?
Diet looks healthy (2 eggs and no ham would be healthier). Just stick the the plan and be careful of extra snacks and drinks that are not a part of your plan. You will get fitter and tone up with that exercise, and hopefully soon lose fat too.
hiiiii….i was a person who was well overweight 3 years ago..it’s at that time i had undergone training in navy..and there i had to jog every morning..along with half an hour exercises for about an year…and it gave me a massive loss of 32 kgs…but it made me look so skinny…as i’m quite a tall guy more than 6 ft..i came back home and with in just two months,i gained lot of weight along with some jogging sessions in the morning..but i looked healthier…again when i went on ship,even though i dint do any serious exercises,i still lost a lot of weight…and i’m home for the last three months…as i gained weight again,i started to jog…for the last two weeks…my legs are paining…but i know it’s normal…i jog for around 5 kms a day for 30 minutes…is this speed normal???…or should i push more…??..i get very hungry after exercise…and i’m avoiding nonveg as much as i can….i look very healthy from outside,but i know that i have a lot of fat accumulated in my belly…i tried eating less…but it makes me tired…and the most important question is….why cant i maintain a good weight?…when i lose wieght…i start losing from top…with thin upper body and a big fatty belly…i know that my question is a bit long…but i hope you will help me..please…many thanks…
Hi Rajeev, I suspect a major factor is that when you are at home your diet is different – does that sound right? I guess in the Navy your meals are well balanced and always provide just what you need, when you need it. At home your meals may be larger, poorly balanced and at the wrong times in terms of exercise. Attempt to follow an exercise and eating pattern at home the same as when in the navy.
As for running, it is always good to push yourself a little more. However, if your frame is very slim and you want to change that, then you also need to start working those muscles in a gym.
thank you so much for the quick reply…yes..you are absolutely right..my diet is different when i’m home..i’m not slim now…i’m average and i just want to maintain like this…but i have this belly fat which just doesnt suit my upper body which is not fat…is there any exercise which mostly targets the belly area??…this information would be very benificial…many thanks again
Hi Rajeev, no, there is no exercise to target the belly. Exercise the whole body to burn more energy / fat.
thank you so much for the information…:)
I love jogging and running since I was 10 years old, but often I missed it due to my busy time schedule. But, after reading your article I got motivated and doing jogging without break from last two months. I Jog 4-6 km a day and I feel great now. In fact, I lost 3-4 kg of my weight and my belly fat is reducing.
Thanks a lot.
Rajesh, Hospet, Karanataka, India
hello! rice is good for runner? how many scoop of rice do i have to take everyday? im a runner of 10k or 21k and i have training everyday