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!
why jogging happens every morning and afternoon?
What do you mean noemee?
hi im 22 and i am about to start running tomorrow as i have had enough of ‘belly fat’ and bought a treadmill. its only a cheap one and is limited to 6.2mph is this enough to help me loose belly fat i plan on running a hour everyday and then more when im used to it. i only weigh 11.5 stone im in ok condition except the belly but im worried if i run too much ill loose too much weight i want to get toned i really need help and would appreciate ur feedback i want a body like lets say (ryan renolds) also im 6ft1. thankyou
Hi Paul, running at 6.2mph will help you to burn fat yes. Focus on getting fitter and eat a healthier diet. If you want a body like Ryan Reynolds, then you need to workout like Ryan Reynolds. We really need to expand on that article a bit though. For weight training you could follow a split like the one once used by Arnold Schwarzenegger, which divides the body in a similar way to that used by Ryan Reynolds.
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.
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!!!!
hi! i drink 3 bottles of beer every night and i run everyday 9.5km it is ok?