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!
Help. Running three times a week and have gained weight – not happy. I know that muscle gain is inevitable but my clothes do not feel looser. Why am I not dropping weight.
Hi Tracy. How long have you been running? How far do you run? Running does not provide an immediate weight loss cure. You need to build up your fitness so that you can run longer distances. Also, diet remains of vital importance. You need to change old eating habits to lose weight.
Dear MH,
I am over weight and have been for a long time, and especially having two children aswell. I used to walk regularly a lot before which unforunately I do not get the chance to do nowadays, but when I do get the chance I do go for walks but its brisk walk,I know this wont make me lose weight at all.
I am very keen to get into some physical activity, such as jogging can you advice on the mileage that I should be running to start off with as I need to get used to it first of all? and if i start off with say 30-40mins for a few days in the week will that be sufficient?
Secondly I have started to eat a lot of sugary foods, and I find it hard to resist aswell.I do eat some fruit but I find I would rather have a cake then fruit.
Thank you.
Hi Nav, well, if you wish to lose weight then eating lots of sugar is not going to help. For running, start with around 30 minutes a day and work up. 4-5 times a week will help you to get fit and lose weight. Diet is equally important.
One thing I observed after i finish jogging is that, i do go to toilet immediately after jogging, why that? but hope that is normal?
Exercise can help to loosen your bowels. It is normal.
Am I suppose to jog continuously for 30/45 minutes or am I allowed to have walks in between? I rather jog continuously then stop to catch my breath but I can’t last long because I have bad stamina. What do you think I should do?
Hi Rachel, a jogging / walking combination is fine. Your stamina will improve and in time you will not want to stop running.
I was over weight last year, I was 102 kg ( 224 ibs) , I lost weight with exercise such as swiming, walking and some aerobics exercise. I am now 80 kgs ( 177 ibs) , my height is 5 feet 11 inches.
I have high blood presure ( sys – 165 and dys – 99). Some one advised me to stop doing aerobics exercise because it causes heart to act too fast, I have started jogging at a speed where I can talk easily, I jog for good 40 minutes in a park . I am 33 years old, please suggest me if I need to loose more weight to have perfect body and also if jogging can increase blood presure further.
Hi Vivek, who advised you to stop exercising? Exercise will raise your blood pressure – but only while you are exercising. This is normal. But as you get fitter your blood pressure should reduce to healthier levels. So carry on. You can always check with a doctor is in doubt. Your weight is good for your height. If you want to have a perfect body, you first need to decide what that means. More muscle? slimmer waist? powerful legs? big arms? What are your goals?
hi, 3yrs back i was 54kg where as now i m 67kg. i was 68kg n lost 1kg as m swimming from one month. i look odd n overweight also. i wanna loose weight n look same as what i was 3yrs back.can u suggest how many days in a week should i jog?
please give guidance so tat i become old me..
Hello Soumya, if you want to get fit and lose weight then it really would be best if you went jogging every day.
I usually exercise before breakfast, and viewed some studies on the net which showed that pre-breakfast exercise was better for you, and resulted in greater weight loss. Of course, running early in the morning on an empty stomach is not for everyone, and what works for me may not work for you.
I hate long distance running at a constant speed, so use intervals where I pick a point ahead of me on the beach and run or jog quickly to that spot, then some slower movement, and then another short dash. Much easier to move long distances when it is broken down.
Good advice Lorrin, intervals are a great way to improve fitness, burn fat and keep it interesting!
Hi – I have been exercising for over a year (treadmill and some weight training at the gym). I stopped during the month of November and December, 2012 but have started back again with jogging. I do about 4 Km on the tread mill in 30 minutes. Is this good for a start and how should I pace myself and increase it. I am approximately 7 kilos overweight, 5.10, 84 Kilos. I do have a bit of Knee and lower back problems over the years, but manage.
Hi John, the best method for you is probably just to increase the speed on the treadmill a little and see if you can maintain the pace. Really, so long as you are running and working at a pace that is a little challenging then you should do fine. You need to push yourself a little, but do not try too much too soon.
Hi, I’m 28 years old with 3 years old baby and I’m about 200lbs 5’4 and i know that i am getting bigger and bigger and having a hard time to buy new clothes and even my shoe size affected, I am planning to jog and actually I started with my diet 2 weeks ago (bread & coffee every morning small amount of rice w/ meat of chicken, pork, fish etc. during lunch time and no meal or banana & apple before bed time) my dilemma now is my jogging schedule, my office scheduled is from 8:30am to 5:30Pm Monday to Friday I decided to Jog every morning from 6am to 8am is that proper and enough to help me to loss my weight? And I don’t want my skin got sag specially in my arm & breast area can you help me and your recommendation helps me a lot.
Thank you
Hi Janice, firstly, eating less is important, but changing your diet is also important. Bread and coffee is not an ideal breakfast. Make sure that you are getting protein in, at the moment it seems that your diet is low on protein. As for jogging, if you can do 2 hours a day you will certainly lose weight. However, that is a tall order on an empty stomach for anyone. Build up your fitness, do a variety of exercises. Learn to do bodyweight exercises (we have pages on this in the fitness section) so that you can exercise at home when the weather is bad. As for your skin, all you can do it lose weight at a slow and steady pace and eat a healthy diet with plenty of fruits and vegetables to ensure that your skin is given every opportunity to recover.
Hi , I go for jogging ever day and I get a lot of sweat
Is there any chance , due to sweat I may loose my hear
because when I do running i get a lot of sweat and as soon as I reach home I take head bath every day bcoz sweat … I guess we don’t have any drawbacks for jogging or running ,but need so conformation … pls help me
Thanks in adv
Hi Vijay, sweating alone will not result in a loss of hearing. It is possible that if you have a build up of earwax then this could be aggravated by exercise. Do not attempt to clean your ears though, go to a pharmacist and get some ear drops to soften the ear wax (a pharmacist should also be willing to take a quick look in your ear to see if wax is the problem before you buy anything). If that does not resolve things see your doctor.
I ran a bit this summer but I really want to start again. The only problem is I can’t run 10 meters without running out of breath… any suggestions what I should be doing?
Hi Cassie. Jog, walk, jog, walk, jog, walk. Do what you can. Fitness requires an ever increasing amount of fitness, so just work on doing a little more each day.
I enjoyed reading this article and it is useful.
The very first time I am seeing this site. I have been looking for a similar site and found this now. I have been jogging for last 10 yrs and that too only on Sunday’s. I try to jog on some oth days but not always possible. I am in good shape and maintain my wt the same for last 10 yrs. do you have any suggestions to make. Thanks very much for the responses.
Hi M Srinivas, what are you trying to achieve? It sounds as though you are doing OK?
Please could I know if it’s okay to jog everyday? I know I would really like to, but I’ve been told that it’s best to jog every other day to rest the body and such. Is it also true that jogging releases ‘happy hormones’ in the brain and that that is why it’s a good way to counter depression and anxiety? Thank you for an informative article.
Hi Shari, the only truthful answer is, it depends. Many people jg or run every day without any problems. However, some people do develop joint problems later in life. But you have to weight up the risks and benefits.
Daily jogging will make you fitter and possibly happier. This will improve the quality of your life. You may suffer joint problems later in life, but if you do not keep fit and healthy, you will suffer many other problems too.
Exercise outdoors has been shown to be more effective at improving mood than indoors exercising. If you have a safe park nearby, or a running track you can use, get out and jog.
Jogging/Running has alot of benefits. I have done 10 runs since 04-03-2013. I only manage 2km on my first run. I can now run 7km. My aim is to be fit to run 21km without stopping. I feel alot better than I did 10 days ago.
Hi i really like to get rid of my cellulite on my tighs. and as well as some vein on my leg, so i have started jogging for 5 times a week,30 minuts and do some stretch and squating so is jogging and squating help for it ?
I’m 54 kg, and 169cm. And i like to maintain at 50 kg. Is it too much ? plese help.
Hi Jewell, you weight is OK at the moment; if you drop to 50kg you may become underweight. Focus on eating healthy and doing some resistance training. Running is good, but do it to get fit, not to lose fat. Cellulite is a very common problem, and there is no diet or exercise which can remove it. But, a healthy lifestyle with good food and regular exercise may help the skin to regenerate over time. Exercise also helps to build more muscle to stretch the skin and support the skin tissue. Sometimes the only option if you do not wish to live with it is the seek a medical solution, such as laser treatment, liposuction or mesotherapy.
Halo Sir,
I do ZYM. Everyday but I am unable to control my Stomach Size which is increasing day by day. I am 69 Kg weight. But I want to lose fats from my stomach. Is it good to do Running? How much I have to run? Is it true that after Running I will be thin? Kindly suggest as I am in great dilemma. I want to become a weight lifter. Kindly give suggestion. I will wait for your answer curiously.
Thank you for your reply.Can i ask just few more questions? besides laser treatment any other option i can choose? like vitamins for my veins and cellulite ? and is Hula hoop can be helpful if i want to tone up my waist?
if i continue jogging daily, do i have to consume more protein ? how much milk, and yougurt is enough for my daily protein ?
Truly appreciate for your time to reply me.
Jewell
Hi Rajeev. If you want to become a weight lifter I suggest that you start lifting weights, and not go running. Stomach size increases because you eat too much food, reduce portions, eat less rice, less chapatti, more fruits, more vegetables. To build muscle you need more protein too, read our pages on Why Vegan Athletes Keep Winning and Recommended Protein Sources for Fitness and Bodybuilding.
Hi Jewell, additional protein is mostly for building larger muscle, if you have a balanced diet you should be getting enough for running. Vitamins do not make cellulite go away. Hula Hoop may tone a little, but I suspect that you need to do a lot of it. Stomach exercises tone more efficiently.
Thank you for your advise. keep it in mind :)
i have scoliosis. will that stop me from working out at home such as stretching, jogging, crunches or sit ups.
Hi Kelly, it should not stop you from working out, and the National Institute of Arthritis and Musculoskeletal and Skin Diseases actually recommend exercise to help manage the condition – https://www.niams.nih.gov/health-topics/scoliosis#f
oh ok thanks so much. thats why whenever i workout i tried not to arch my back too much due to the scoliosis. i am really careful of it.
I am 54 years old female, weigh 56 kg and can run about 1.5 miles (outside) quite comfortably in about 15 mins but can’t seem to get much further without having to walk a bit before starting to run about another half mile. I’d like to be able to run further and all the way but am struggling! Any advice please??
Thank you
Hi Annette, just keep doing what you are – walk a bit and then run some more. You will build up fitness and stamina in time, just be patient and keep working.
Thank you for your advice – I’ll keep plugging away! – I may be being a bit impatient!
hey i started jogging last week and am wondering if it will help tone abs like make them more visible?
Elijah, jogging will not “tone” your abs, you need to exercise your abs for that. But if you lose fat then any muscle will become more visible. So it can sort of tone the abs – but then, any exercise can achieve that. Start by running 3 or 4 times a week and then on the other days give your legs a rest and do some core exercises, plus push ups etc. Doing circuit training a few times a week will certainly help.
Great article and very thorough. I am a plant-based long distance-runner and I also enjoy the more natural way of running (barefoot). Well, I don’t run completely barefoot but in Vibrams. Christopher McDougall is one of my heroes and has proven that barefoot is the way to go. I know that barefoot has caught a lot of flack in the past couple of years, but I believe that if you really try to re-learn your running that you will not have any problems transitioning to barefoot. I am glad that you mentioned mental health as a benefit to running. Stress relief and relaxation are some of my biggest motivators these days.
Running has pretty much become my life, and changed it too. I encourage everyone, everywhere to give running a chance. It has improved my life and can improve yours as well. Happy Running!
I hv low BP and I was wondering how should start getting on a jogging routine,I never really run anymore should I start a little at a time? or try on a treadmill first?
Hello,
I am 53 years old and has been jogging on and off for many years now. I truly enjoy it. I have the body f a 25 year old who is in good shape with a nice body. Jogging really helps me tone my body and keeps me feeling young and vibrant.
Oh, this is awesome! I am not a beginner in running and jogging, but i find this article very very amazing that i couldn’t stop myself writing some compliments for you guys!
I am a student who have to walk like a hour to go and return from my college. So I jog every Monday, which is off day for me, like for 20 minutes, and it would cover like 3 kilometers. I basically jog to improve my stamina, and to stay fit and healthy. You guys have any suggestion for me?
Last but not the least, i couldn’t agree on barefoot running. But I just opened barefootrunning.com just to check! cheers!
From Kathmandu, Nepal.
Sulav, what sort of advice are you looking for? Sounds like you are active. If you wish to get better at running start by running more often. The barefoot running was for information purposes only, not something we actually wholly recommend people to do.
Great article! I have to admit that ever since I started making some time to go for a run every day, I’ve felt a lot better than when I was sitting indoors all day. I would recommend to anyone who’s trying to be more physically active to give running a try. It’s easy to do and you don’t have to worry about getting any expensive fitness machines or a gym membership.
Great article!! and i really liked your prompt responses to other comments in this section. 6months back i started jogging when i started i was 85kgs and i am 5’10” and had huge ugly love handles, (only thing i would like to get rid of in my life). i started jogging for 10mins to start with and now i run for around an hour. Increased time and distance, speed always kept it slow as my body gets tired quick. i have added sidebands, planks and pushups to my routine. Now i weigh around 74, but i still have those love handles.(of course they aren’t that huge when i started). But getting rid of them seems to be difficult. Cut off the carbs, but have been surviving on peanuts at night ( i get lot hungry and it kinda fills) you think i should cut them off too? do you think i need to do something more to get rid off the fat around my tummy? progress has been there but now its drastically slow… would you want me continue the same way?