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!
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.