The Health Benefits Of Running and Jogging

Young woman jogging through the parkRunning 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!

802 Comments on “The Health Benefits Of Running and Jogging”

  1. MotleyHealth says:

    Hi Sri, there are a lot of calories in peanuts, so eating too many will be a problem. Just take a look at your whole diet and try to tally up how much you eat each day, then you will see areas which need improving. The peanuts could be a problem.

  2. Thank You for your response Sir!! appreciate that.

  3. Hi!!!

    Very nice article. I always wanted to jog and i`m trying to jog for past three yrs but never did regularly. What is my problem?
    I have difficulty in jogging as well, if i job for 2 mins, I sweat a lot, my heart beat very fast and get tired soon and the next day i get lazy and drop the plan o jogging.
    I`m not overweight.
    How can i motivate myself

  4. MotleyHealth says:

    Sandy, why do you want to run? Maybe running is not for you. Try some other activities, such as dance, sports, martial arts etc. Whatever you choose to do you need to slowly build up your strength and fitness.

  5. I run for 3 km every day after finishing my workouts in gym by doing so wil I be sufdering from any health problems or wil it wont help me to get my body in shape

  6. MotleyHealth says:

    Hi ray, 3 km of running a day will get you fitter and you will be healthier as a result.

  7. I started my jogging(non stop) two months back for 3 km in a day and currently increased distance to 4.5 km in 28 min avg. I am feeling tired after completing 4.5 KM. Should i reduce my speed or distance or my body can overcome from that tiredness. I want to jog for 8 KM in a day. [ Tip: Am tracking my jogging history daily in google docs which helps me in getting entho and not to stop jogging.].

  8. Someone told me it’s better to run 1/4 mile sprint intervals and walk between them than the 5 mile daily runs I’m currently doing. I’m 58 years old and run around 10″ miles. Is there any truth to this thinking?

  9. MotleyHealth says:

    Hi Oscar, that is known as interval training, or Tabata training. Their is truth in it, in that research has shown that athletes show greater increases in performance when performing some interval training. However, regular steady running is often the best choice for non-athletes as intensive intervals do put a lot more strain on the body.

  10. MotleyHealth says:

    Hi Govind, you have already increased your distance by 50%, so that is good progress. Feeling tired after running is totally normal, so do not ease up because of tiredness, instead keep pushing yourself to do more. Ensure that you are eating well and getting enough fluid too as dehydration and lack of food will bring on tiredness quickly in even the fittest people.

  11. I absolutely loved the video, my thoughts exactly. Thank you as well for all the other interesting and helpful information, just what I was looking for. Much appreciated, and again, thank you.

  12. I am doing regular jogging for 35 to 40 min but i have problem of my both leg heel pain since 2 years now so should i stopped or start walk only suggest me ? Thank you

  13. MotleyHealth says:

    Hi Nabin, a two year heel injury is not good. You should consider stopping jogging and seeking treatment. Sounds like you will need to speak to a registered physiotherapist.

  14. mallikarjun says:

    i am 5’7″ and 155 pounds how much distance should i run daily
    as of now i am running 3miles and i am feeling confortable

  15. MotleyHealth says:

    Hi Malliukarjun, assuming you are in good health generally, as far as you are happy to run. What are your goals? Regular five mile runs a day would certainly get you fitter and improve your running.

  16. tabithaoyelola says:

    I love this site. I am impressed with what i have read. Though am in the practice now, jogging early in the morning. But it come to a stage, when i get started i did great but, the sameday in the evening i have started feeling pains on my body. When i woke up the following day i get weaker and feeling more pains……..pls, what can i do? Help me out

  17. MotleyHealth says:

    Hi Tabithaoyelola, hard to say really. Where are the pains? In your legs, feet, knees, hips, or somewhere else? Sharp pain of dull ache? It could be normal post-exercise aching you are experiencing. Have you done any other exercise recently?

  18. tabithaoyelola says:

    All in thbe back and my twok lapses. What can i really do? Am not engaging myself into any other exercise than that..

  19. MotleyHealth says:

    Start with some more gentle runs and then stretch well afterwards. Then take a warm bath and allow the muscles to relax. Massage may help too. Wait for recovery and then jog again. If the problem continues you should see a doctor / physio for further advice.

  20. how to increase height at the age of 17.

  21. MotleyHealth says:

    Hi Kumail, all you can do is eat healthy, take exercise and give your genetics every chance to reach their maximum potential. There is no other way to gain extra height – those other websites and ebooks are a scam.

  22. So I have decided to start running because I truly do not like the way I look or feel. I don’t want to waste money on the gym yet, until I’m 100% committed to this. I figure If I can keep up with the running for at least 2 weeks then I will be able to commit to the gym. I started off doing 1 mile but I run 1/2 of the mile and walk the other 1/2 I figure by next week that I will be able to run the entire mile. Then by the week after I want to run the mile and walk a mile. Am I wasting my time or will I see progress by this method

  23. MotleyHealth says:

    Hi Dee, you are not wasting your time. Stick to it. It takes time, but every week you will be fitter and healthier for it. Do as much as you can as often as you can. Just don’t give up.

  24. Good article! I have a question. I have been running 6-8 Kms 2-3 times a week since more than a year. I have lost some weight, specially in legs, thighs areas but I am not able to reduce my bellyfat. Any tips?

  25. MotleyHealth says:

    Hi Himal, two things:

    1. increase running: do interval sprints on some days. Fartlek / metabolic conditioning is your friend.
    2. improve diet. Cut out sugar, excess calories. Go lean, eat protein.

  26. thank you for the very detailed information

  27. sardar imad says:

    i run 30 minutes 4 days a week…i reach to 5 kms in this time at an average pace of 6.20 minutes/km.. am i doing good??

  28. MotleyHealth says:

    yes, that is good. Just keep running. You will get fitter

  29. Titus soh says:

    If I every day 5km 6.45/km. No need 10km,21km.. when I feel my body soon tired then take one week rest.. better way?

  30. MotleyHealth says:

    Hi Titus. One week of rest is a little too much. Run daily with one or two rest days a week and build up distance gradually.

  31. Hi, i am 18years old and have 68kg of weight…. I am 5’5… I just wanted to know dat can jogging or running helps me in burn fats and also increses my height… I feel embarrsing when go sumwhere….
    Tell me how long should i jog to fulfill my dream of becoming slim nd muscular with a hieght around 5’10…… I am curious abt my body structure plz help me….;(

  32. Hi. I can jog for 30 minutes non stop after following the c25k plan. However, sometimes i can’t do it in 30 minutes and now, my jogging time started to reduce as i sometimes stop to walk and my pace is getting slower. How can I maintain my time and pace?

  33. MotleyHealth says:

    Nutrition, hydration and rest are all important. Make sure you are not doing too much, give your body time to recover. Good nutrition may make the biggest difference. See A to Z of the best foods for runners.

  34. MotleyHealth says:

    Hi Sharib, jogging will not help you grow, but it will certainly help with weight loss. A healthy diet is vital though, without that you will not lose weight and it will take longer to get fit too. If you want a muscular body you need to start weight training.

  35. Hi, I am 15.5 years old, 6 feet, 1 inches in height. I am worried I am too tall and might grow to become very different when my growth ends in another 5 or so years. I like jogging, and recently I am jogging a lot. Some times non stop for 4 miles. Will jogging affect my height and make me grow more taller. I also want to know if I learn tennis, volley ball, or soccer or any other field game, will that increase my height too much.
    Also, is there a way to control height and not grow any taller?
    thanks so much for the help.

  36. MotleyHealth says:

    Hi Sam, no, jogging and sports will not make you grow any taller. Your genes will determine your height and there is nothing you can do to stop this. Be proud of your height.

  37. Raja Singh Bedi says:

    Hello there !, I started running 7 months ago and have gained a lot through it but haven’t seen any change in my height. I started running because I wanted to get taller. I am able to run 10 km a day with an average speed of 8 km per hr. I’m 18 yrs and 7 months of age and my height is 5ft 5.5 inches. My dad is 5’10” and my mom is 5’4″. Do you think I should do anything else along with running to gain some height ?

  38. Rajesh sapkota says:

    Hi.i’m Rajesh from Nepal.i’m 22 years old and weights 55 kg with 5.8 ft.heights,i run everyday to be fit.do I seem okay according to my weights?

  39. imam fahrudin says:

    i know jogging is have health benefits, but I don’t have more time to do it, how long I need to run everyday?

  40. MotleyHealth says:

    I Imam, 15 minutes a day can improve health, more for improved fitness and weight loss.

  41. MotleyHealth says:

    Hi Rajesh, you are a little underweight according to BMI. Maybe if you are a long distance runner you are just about OK.

  42. Hi. I am 5’3 weight around 57 kg. i hv started jogging non-stop for an hour in my room. I hv big thigh muscles! And i need to tone my legs. I hv about a month in my bros marriage. I eat max. 1500 calories. So what do u think i shud do more to get thm toned by the end of the month. Thanks!

  43. Comment *pls i want to know if long walks would help grow my hips…thanks

  44. Hi, my name is Rebekah and I weigh about 70kg and my height is 5’6. Iv started jogging bit I fear I’m doing to little my route in is that I jog for 1k (bit I’m new at this so I walk a little too to help me catch my breath) am I doing too little? My main focus is to lose weight

  45. MotleyHealth says:

    Hi Rebekah, you have only just started, so this is fine. So long as you try to increase distance and speed a little every week, you will get fitter and lose weight. As you get fitter, it will get easier!

  46. Hi,My name is Dhinesh.I’m 5’6 height and about 68 kg. I want to reduce my weight and then to increase the height what are the best exercise that can be done to improve this.

  47. MotleyHealth says:

    Hi Dhinesh, running is a greast way to lose excess fat, especially when combined with a healhy diet. As for growing taller, all you can do is eat healthy and allow your genes to reach their fullest potential.

  48. Thanks very much for the information.. I have suffered with Berry fast. But to day,I know the goodness of running and jogging.

  49. khuthadzo says:

    jogging can lower blood pressure?

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