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,
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
Hard to say jesse, take what you need.
Hi Akshay This side I am 32 year old athelete. Love food and there is no control on my diet or over eating. 74 Kg in weight.
My routine for early in the morning (4Km run in 45 Minutes) for alternate days is as follow:
1. I jog initially for 1 Km
2. Then I run fast for 1 Km
3. Then Sprints (fast Running) 100 meter each 8 to 10 Sprints
4. Then again 1 Km jogging to home/gym
After that 45 minutes in gym or yoga (alternate days)
Total workout is 1Hour 30 Minutes
But after this I am gaining weght, pl. suggest me how should I go to loose weight.
5. Then
This is my routine from last 6 months,
Hi Akshay, you answered your question in the first sentence: “Love food and there is no control on my diet”.
You are doing plenty of exercise, now you need to clean up the diet. See out diet section for more on this.
Hi my name is Elizabeth and i’m 16. I’ve been running about 3 to 6 miles a day on my treadmill and just recently started running outside. I’m very concerned because i can only run one mile on a track right now, and I do not want to gain back the weight I have lost or lose the muscle I have gainned.
Hi Elizabeth, what is stopping you from running more than 1 mile on the track? Can’t you go running elsewhere?
Hi I am Ram, Whenever I tried to run, I got a pain in my knee which forces me to stop. I can run for 200 mtrs and I have to stop due to the knee pain. I am overweighted may be that will be cause of this problem. I have a decent running shoes. Can you please suggest me to come out of this ?
Hi Ram, it may be wise to start with an alternative exercise such as cycling or using an elliptical machine. If the problem persists see a doctor / sports physiotherapist.
Hi, I am 55 yers old. I used to gym. I found jogging interesting at slow pace for 150 feet at a streatch, returning by simple walking (like this 15 rounds. Is it beneficial at this age ? (I can not hold weights, bars as i have carpel tunnel syndrome in wrist)
Hi Tilottama, this is a good start. Really any activity will make you healthier, so walking / jogging is a good way. Swimming would be good too, or just hiking longer distances (if you have the time to do it).
hi, i recently started jogging/ running 5 weeks ago and following a 5k plan. 5 weeks in and i feel as if the scale just wont budge maybe a pound or two and i am eating a very healthy diet. I started jogging the first week only being able to jog no more than 10 mins, then built up to a mile in 16 min and after weeks was able to do it in 12 mins. at five weeks in jogging 5 days a week i am up to 2.5 miles in 35 mins. Am i making progress or 33 mins is still a long time for 2.5 miles. the program says i should be able to do it in 25 mins. Also when i first started I would puch my self to do a little more each day and now that i follow the 5k program it changes each week, should i still be pushing myself to do a little more on each jog? one more question last week my pace was faster and this week slowed down a bit is that normal that i feel a little more tired this week than week 4? any tips on how i can burn more fat or if i am doing something wrong would be greatly appreciated, also is it normal for my knees to hurt after my jogs when i climb steps???? sorry for all the questions. thank you!
I’m 19 years old and I already have strech marks in my butt and legs due to loss and gain of weight. Will running help me reduce these marks as my muscle strengthens?
Hi Smrose. If you are running faster and further then you are fitter – this is a great sign. Stick to the plan and double check your diet. Make sure you get enough protein to help repair muscles. As for your knees, no, they should not hurt really. Maybe get your gait checked (gait – how your feet land and roll when you run). You may need a little support from a better running shoe. You will need to see a running specialist to check this though, but it is well worth the money.
Hi ML, it may help, but there is no way to be sure. The skin will have to repair itself and this takes time. No harm in trying though, and the fitness improvements from running will benefit you in many other ways. Almond oil may help a little too with the stretch marks.
Hi there, I jog 4 days a week for 30min, then do Spinning for 30min everyday. I lost 17 kg`s and I feel fantastic. I get the “runners high” afterwarts and makes me sleep better and mentality at my peak! I will recommend it to anybody wanting to loose weight naturally and enjoying the outdoors.
Hi i ran in the park behind my house, its a small track . i plan my session and run for fifteen to twenty minutes. unfortunately i always forget to take the count of my run but i almost run 2-3 km every day. Is it advisable to cycle before i start my running session. i do stretching for five to ten minutes after my jogging. please help me with some more good tips .
You can cycle before or after running. Triathletes cycle then run.
hey ive lost weight and now im stuck but still needing to lose that little bit more. i have a balanced diet and do the wii fit twice a week and zumba once but i still cant shift it, i was looking at this and just wondered if i was to jog 4 times a week would it help me in my weight loss and is there any length of time or distance i need to jog to get results as im not a good jogger x
Hi Jade, yes, you need to do more. Exercising 3 times is a good start but you should really do something everyday. Jogging on the other days is an excellent choice. Just try to run for 20-30 minutes to start with. Go at your own pace and build your fitness up slowly.
1st of Thank you for such a gr8 article very helpful and im really motivated after reading all the info.
I’m jogging/running since March my weight went down from 156lbs to 138lbs and now i find it hard to loss weight im running 4.5km/30mins 5 days a week. What else i can do to loss weight my target is 125lbs by Fall. Thx again
Hi SIMI, two ways to carry on losing fat; eat less and do more exercise. Maybe make one of the weekly runs a longer one, 60 minutes? You could also look into doing some other fitness exercises in the week, e.g. bodyweight exercises or weight training. Plus also check your diet is as lean as it can be.
Hello, I’m thinking about starting Jogging. However since i’ve left school, I’ve done little to no exercise. I’m still quite slim but have abit of a belly roll. What would be the best distance for me to start at and how long?
Hi Danny, that is a really hard one to answer. Maybe start with a 20 minute jog and see how you go. Best thing to do when starting is find a small circuit from your house so that takes about 5 minute to complete, that way you can easily push yourself harder to do another 5 minutes, or if you get exhausted it is not gar to walk home. What you do not want to do is go charging off and then after 30 minutes find that you are out of energy and 60 minutes walk from home!
Hi I am 24 and I have started going gym a month back. I am a heavy drinker and a chain smoker. I used to run 2.5km daily. I dont eat much. please guide me how to lose weight. I’m 5’9 and my weight is 180 pounds.
Hi Mohit, if you are serious about getting fit and healthy then the first step is the quit smoking and limit drinking to just once per week. The increase daily exercise again and eat a healthy and balanced diet. This will get you in shape.
I run 4 km 5 times a week the only time I could run is right after dinner just want to know if running after eating is safe?.. Thanks
Hi Simi, if you have been doing this 5 times a week without any problems then it is OK.
Hi, I would like to start jogging, but I do not want to lose weight, I would just like to become more fit and healthy. I am 5’7″ and weigh 123. I cant afford to lose weight. Is jogging a good option?
Hi Sabrina. jogging will start to get you fit, yes. If you also start to do some circuit training (bodyweight exercises, weight training exercise etc.) then this will also help to improve fitness and build some muscle too. A healthy and balanced diet will ensure that you give your muscles the nutrition to grow.
hi there. i have just started jogging and i am able to jog for 10 minutes now though i will increase it with passage of time. my age is 30 and i weigh around 62 kg. my height is 5.4. all i wanted to know that how helpful jogging is to reduce the anxiety and negative thinking. i have been undergoing this anxiety since 1 month. i would need your feedback.thanx
Hi Akhtar, not sure if there is a set rule to be honest. Just do it and see how you feel. Exercise outdoors has been found in a past study to reduce stress, so there is good chance that it will help you. As for how much you need to jog and how often for the desired effect, that is not possible to say. Just jog and enjoy the exercise.
Hi…I have started jogging from last week.i am 22yrs old and i weigh 72kgs and my height is 5’11. I use to run for 12 to 15 mins and if i lose energy i just star to walk and after gaining energy i again start to run i will be doing this for an hour without stopping . . . whether it may help me to reduce ma belly fat and chest fat???
Hi Abilash, if you maintain that, keep working on fitness then yes, it will certainly help you to lose weight. Remember to make your diet healthy too though. Add in some bodyweight exercises and this should get you toned up quicker.
I lift weights one day then jog the next day for about 1 hour on a treadmill…I feel like my muscles decrease after I am done jogging. I do about 5-6 miles per hour. Any thoughts?
Hi Mazen, it is unlikely that your muscles are decreasing after a run. If in doubt measure your muscles and test your strength. If could just be that you are a little dehydrated and the muscles may appear smaller. Or you have just depleted the glycogen reserves, so they will feel weaker. Solution – drink water and ensure your diet is healthy. Keep running and keep lifting.