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!
Thanks for the info. I workout in gym 45 min 5 days a week and jog for 10 min and walk for 10 min. What fruits / foods should I eat as I’m about to get married. What should I include in my diet to control mind and enhance power and in my teenager age I used to do a lot of bad stuff. as normally everybody does. So kindly advise.
and in breakfast i eat almonds/banana/apple and a glass of milk mixed with honey in lunch cucumber/chicken
evening some dry fruits/dates/and milk mix with honey is that ok ?
Hi Adam, that is OK. Maybe eat a more varied salad with your chicken at lunchtime. You could eat more protein too, eggs or fish.
Hi MH,
I am a top heavy gal who had a baby a year ago. My middle has always been my problem -I’ve been about 10-15 lbs overweight since I was 20 years old and have kept that same amount on me post baby. Glad to at least have gotten back down to my pre-preg self, but I want to lose a good 5-10 pounds of belly fat because that is honestly where the weight builds up on me. I have started a run/walk routine every other day for a total of 35 minutes on the treadmill. I run a total of 20 minutes at 5.5 and walk the other 15 at 3.3-3.5 – I alternate the running and walking, but make sure the running is more/longer/the bulk of the time on the treadmill. Will this type of routine every other day coupled with eating approximately 1600 cal/day do anything for my belly fat? I don’t believe in fad diets, no carb diets, etc. Thanks!
Hi Renee, yes it will certainly help. Increasing the running intervals will gradually get you fitter. But, you do need to keep a close eye on the diet, be strict with yourself to prevent you going over. Snacks are often the killer. Do some full body workouts too. Do you go to the gym? If so, and if they have a cross trainer, use that some days instead of the treadmill. It helps to work the upper body too. You are right about fad diets, but there is a reason why the low carb ones are effective for many people, and that is low-carb means low sugar, and it is the sugar that is often the problem. Try to reduce grains as much as possible, so cut back on bread, pasta and pizza!
Thanks for the quick response. I use my high rise’s “gym” which has 3 treadmills, 3 ellipticals and 2 bikes along . Do you mean the elliptical when you say cross trainer? If so, then instead of just doing the running every other day, should I make one of the days an elliptical day? I do do upper body weights to sculpt my biceps/triceps/shoulders/back 2x a week after the treadmill routine. I’ll try to cut out a lot of carb/sugar. I only do whole grains, steel cut oats, etc., but clearly that’s not enough. I get sick/shakey when I cut out all carbs as I did on the first few days of the South Beach, so I’m hoping the running will help coupled with a moderate diet.
Yeah, elliptical is same as cross trainer. Take a look at the fitness and strength section, there are 2 new articles on using elliptical trainers. The sick/shaky feeling when going low carb could be a result sugar withdrawal symptoms, which is a sign that you are consuming too much. Then again it could just be because you are not eating enough. The thing to remember about low carb diets is that you are actually allowed to eat a lot of vegetables, if you chose them well. Salad leaves like rocket, spinach and watercress can be eaten in abundance. As can many other vegetables that have a low glycemic index. The upper body exercises sound good too though. Keep up the good work, eat healthy, drink plenty of water and enjoy your exercise.
I’m 52 and would like to start jogging. I’m at a pretty good weight but my saddlebags look awful. My upper body has no more weight to loose. Will running jogging help or make me even more unbalanced ?
Hi Shirley, as you run more and get fitter you will burn off the excess fat. Take care of your diet also as this is important in losing weight. Your genetics determine where you put on weight first, and where it is lost last. The fact that you have lost your upper body weight is a sign that you are moving in the right direction. In addition to running you could do bodyweight squats at home too.
Will joggin three times per week for an hour mixed w/fast walking help get rid of cellulite in the leg/thigh/butt areas?
Hi KB, cellulite cannot be removed through exercise unfortunately, although exercise can help prevent it building up. You could try this cellulite reduction diet. Let us know how you get on. Do not give up on the exercise though, it has so many other health benefits.
Humn.. I was reading the article that jogging/running helps to tone the muscles, so thought that applied to toning the legs such that the cellulite would be reduced or gone. I will try the food diet and see how that works along with jogging. How much salt should I eat per day? I get confused on the food labeling packages as they are measured in mg. So, not sure how much to eat per day.
Running does tone the muscles, but cellulite is a skin condition. As for salt, aim for no more than 5g (5000mg) a day. Which is about 2g of sodium.
Ok. Thank you!
Hi I am 5ft 7″ & weigh about 187 pounds. Ive been over weight for about a year. I recently joined a gym in hope to loose some weight for a trip I’m planning. on the treadmill I speed walk for 10 minutes then for the next 20 minutes I do a combination of jogging/running (jog 1 min & walk 2min) after that I get on the elliptical for 15 minutes & also eat a nice healthy diet. Do you think that is enough to loose belly fat & over all unwanted weight? If not what else do you suggest?
Hi Key, yes this should work. Ensure that your cardio workouts are intensive. On the treadmill increase the incline to max (if it is adjustable) and power walk uphill. This increases the work rate considerably. On the elliptical also do interval sprints for faster fitness and weight loss.
I started running as a New Years resolution. It is truly the best thing I have ever done. I have lost 20 lbs since January and all of my friends are amazed at how I look after only 4 months. I am truly addicted to running!! I will tell you that diet plays a major role in weight loss. It will be hard at first, but stick to it and it will get easier. I now run 3.5 – 5 miles 5 times a week. I have recently started weight training and am starting to see a big difference in muscle tone. Just put one foot in front of the other and dont look back, you will be glad you did. :-)
It’s my 3rd week of jogging now since I quit smoking. I run a total of 4.4 km everyday 5-6 days a week. I have a fairly proper diet and I wish to shrink my thighs and lose my belly fat. Will taking L-Carnitine supplements increase my weight loss?
Hi Sam. we have no experience with the use of L-Carnitine. Just keep eating a healthy diet and keep running. Some new research suggests it could be bad for you.
Can running get rid of belly fat on small bodies? I have always been small but all my fat goes into my stomach so I have never had flat abs even when I used to weight 95 lbs. I’m thinking in doing lipo smart but I feel bad a bout it since I have always being about the natural way of doing things. What do you think?
Running can Letty, but you have to do this intensively. Do interval sprints when running, really work ourself hard. Also vut out more sugar/bread/cakes/junk from your diet, eat smaller energy rich, high protein meals throughout the day, and do some full body workouts, circuit training or weight training as well.
Hi,
I have been runing on and off about 4 miles. I really like it but my time is so limited. Somehow, is Summer again so will try to keep it up more frequenly. Can you describe how to do the interval sprints? Thanks so much for the advice and yes I need to cut the sugar and pastries.
The interval sprints are really simple. After you have warmed up well, increase your pace. The first interval can be 1 minute at a slightly higher pace just to get the blood really flowing, then slow down to a jog again for a minute. Then start doing sprints, aim to do 30 seconds flat out, then jog at a recovery pace for 2 minutes and repeat. You can adjust the intervals to suit your fitness levels, but ideally each time your run you should be pushing yourself harder. Either longer sprints, shorter recovery intervals or faster sprinting. Or a combination of all, mix it up.
I’m planning for a baby. But want to reduce belly fat. Is running advisable now? Want to get rid-off that extra fat. Plz suggest.
Running is good, but not the best way. I would suggest that you learn some good indoor circuit training routines, maybe incorporating some yoga workouts too, like the Ashtanga Sun Salutation. If you use only running to get fit now you will find it very hard to get back into it again after you give birth. You cannot go running if you are at home alone with a baby. But if baby is sleeping, you can do your workouts in the living room. So learn some home fitness workouts. Check out what Zuzana does, she knows how to workout with little equipment.
I’ve recently lost about 30lbs by eating smaller portions and making healthier choices. I’m at a stand still now as far as weight loss but still need to lose another 20lbs. I have started a jogging/walking/running routine that I do about 5 days a week. Total distance is about 3-4 miles and I switch it up daily while trying to push myself harder (to improve stamina & endurance). I’ve only been doing this for the last 1.5 weeks and to my dismay… I gained 4lbs!!! Will this reverse as I push myself more or as my body adjusts? I was thinking that possibly I’m building muscle at a fast rate right now and my fat loss is not surpassing this for the time being. Please advise. Thanks for your help!
Hi Jen. Great news at losing 30 pounds, well done! It is unlikely those 4 lbs are all muscle. Did you change your diet in the last 1.5 weeks? Maybe you felt hungrier after all the additional running and ate too much. Pushing yourself to work harder is always a good idea, increasing intensity as well as duration will help you burn more fat and lose weight too. But, diet is vital, you only need to over-eat a little to put weight back on again.
Thanks for your reply. I’m down 2lbs… so the gain has only been 2lbs now. And yes, I was hungrier in the beginning but I think I’m figuring out how to adjust that. For instance, run before dinner, not after. Or before any meal for that matter. I usually eat shortly after getting home from work, but am working on altering that and running instead and then eating after. If I eat before, I find that I’m hungry after too… If I wait to eat till after, then that helps. I really have to watch my portions & choices & realize that a little exercise doesn’t give me a free pass! Thanks again for your reply!
Sounds like you are on track Jen. The biggest mistake people make is thinking that exercise means they can eat more. Professional athletes eat more, but that is because they are training for 4 or 5 hours every day. That is not something the average person does. I always find that if I exercise when I start to feel hungry I can work through my hunger. If you are feeling weak a small banana before exercise is a good thing. The body can use he energy very quickly, and you can still digest it while exercising.
Hi, i’m 17, 6″00 and 14 stone 11. I’ve very slowly gained weight since i was 12 by over-eating roughly 1000 calories more than i needed to (minimum) and not doing any exercise.
My father and brother both have exactly the same body-shape as me, aesthetically and structurally (Long arms, broad shoulders, “lanky” looking). They are both the same height but both consistently 11 stone (which is what i was when i was 12).
Since Wednesday the 26th of this month (May, 6 days ago today) I have joined a gym. I have been doing this workout daily:
-1km on treadmill
-4 sets of ten reps at 15kg on the Low row machine
-same on the chest press
-1km on treadmill (again)
-4 sets of ten reps at 15kg on the Abdominal crunch
-same on the bicep curl machine
-another 1 Km on the Treadmill
-finally, I occasionally add in a few more reps afterwards and 5 minutes intense cycling on the bike machine.
I have stopped overeating and have been eating healthy meals 3 times a day (which is 3 or 4 meals less than before, as i used to snack on meal sized portions of things). Seeing as genetically I have a slim structure (I look “lanky-overweight” with disproportionate fat which doesnt look like the usual rounded fat), and my body has very slowly gained weight from eating so heavily without exercise.
Will this change in eating and including a good daily workout as above bring me back down to 11 stone over time?
Thanks, hope for a reply as I also suffer from extreme anxiety, and this makes losing weight hard for me as I am constantly worrying I’m not doing enough, so some reassurance would help so much.
Hi Carlos, this workout, although not idea, will help you to lose weight. The diet is the key though, you need to make sure that you do not overeat again. Sounds like you are doing well. As you get stronger and fitter you should split the cardio and weight training sessions. That way you can do cardio more intensively, i.e. interval workouts on the bike and treadmill, and then more structured weight training sessions. The most important thing is to just keep going and never give up.
Hello there, am 27 yrs, 5’10” tall girl, weighing 62 kgs. After reading your jogging article, am inspired and wants to start jogging from today. Pls. advise as in what is better evenings or mornings, i have time for both slots ! Also, i need to know will this help in improving my hormonal skin imbalances and overall skin conditions too.
Thanks for your precious time and advise :)
Cheers.
Hi. I run approx 8klms on Monday/Wednesday and Friday every week. I do half on grass and half on footpath. I am 44 years old and only recently the lower backs of my legs are paining me. Am I overdoing it??? Two years ago I was almost 100 kgs and now I am 80 kgs but I love running. I have good running shoes. Can you advise me on what I am doing wrong??
Hi Tina, both are good. Really it comes down to personal preference and fitting them in with your daily routine. Try both and see what feels best for you. Starting the day with exercising can be a great way to raise energy levels.
Hi Mark, I really do not know. Where about on the lower backs – calf or lower? If very low then there could be a tight Achilles. Maybe try icepack treatments after running, keep your legs elevated for a while. If Achilles then after you are showered you can also use hot water bottle (feet elevated again) to help blood flow in that area. If the calf then I guess it is muscular, maybe stretching more after running would help.
Maybe another solution is to cut back on the running a bit and do some circuit training, rowing, cycling or elliptical training (if you have access to these machines) to give yourself a more varied workout.
Hi,
I have recently started jogging five times a week on a treadmill for 20 minutes, with a distance of 2 km. I am 30 years old, 5’6, and around 155 pounds. I eat a very balanced diet and am trying to lose weight. Do you think this is enough? Should I start doing perhaps 30 minutes?
Thanks!
It is always good to keep pushing yourself a little harder. You can either increase duration or intensity. Maybe just run a little faster in the 20 minutes?
Hello, I am 29 years old and had a baby almost 2 years ago and am very over weight, I started jogging, only when I started it was for very short distances, its been 2 weeks and I’ve lost 6 pounds and can jog for 12 minutes straight! Each time I jog (every other day ) I push myself a little harder, my question is, will jogging eventually tighten my whole body? I have 2 kids and use a double jogging stroller when I jog, the gym isn’t an option for me as I am always with my kids, what other at home exercises would you recommend or will jogging do it all for me ?
Hi Melissa. Jogging will help you to lose weight, and if you keep pushing yourself harder to run faster and further then this will really benefit you. You need to start adding some other exercises too though. Do some circuit training exercises at home on the days that you do not jog. Don’t stop jogging though, it all helps get you fitter and stronger.
Hi, been jogging daily for six months, in the last two months been jogging on alternate days, i have not jogged for the last five days, will this affect my steady weight loss?
Hi Geraldine, any break in a fitness program can potentially affect weight loss. If you keep a very close eye on your diet, reduce calories further and avoid sugar at all costs, then you may be OK. How has your fitness progressed in the last 6 months? Are you jogging faster / further now? If you are still getting fitter and stronger then you increase your potential to lose weight. Keep aiming to run quicker, or try adding some new workouts, such as circuit training or swimming, to get even fitter.
Thanks for the response, I have managed to loose 40pounds so far in 6months, from 195.36pounds to 155.40 pounds I am 5’10, medium frame and at the high end of my ideal weight, need to get to 145 pounds. Been performing HIIT training for 30 minutes on alternate days, and I am now back on track, should I increase this?
30 minutes HIIT every other day should be enough. Rather than increase it you could just aim to increase the intensity. You have probably been doing this anyway as you get fitter. Sounds like you are on track, well done.
I have been jogging 2 miles every other day now and just started using Golds gym abs yesterday on the off days going along with the work out video , I feel stronger but my belly is still really fat , is this enough to lose weight and get fit for me I am 213 pounds now and 5’9 ?
Hi, been jogging for about 5 mounth, after jog i felt sprain in my feet, what i suppose to do to make my feet strong and can jog for along distance? Tx
Find a running shoe specialist, it could just be that your current shoes are not an ideal fit. If your foot is not landing in the correct position it will turn slightly and put pressure on the joints. A running shoe designed for your feet should correct and problems like this.
Hi, it’s me again, I want to show you my schedule, Wednesday I jog 3.5 km for 30 min, Friday about 3.5 km for 30 min and then Monday 8 km for 45 min. What do you think of that? Thanks for the answer.
3 times a week is a good schedule for developing fitness and helping you lose weight. Why is your longest run also the fastest though? On Monday you run more than double the distance in only 50% more time. Why not run quicker on the shorter runs and make the Monday run even longer?
I was running/ walking 2km once a week with a local group. I have come to enjoy it and now do 15 minutes of alternate walk/jog/fast sprint 5 x week. Hoping to build up to 20 mins next week, then 25 mins etc. Is this enough? Thanks. I deffo got the running bug now!
Hi Dawn, 25 minutes interval training 5 times a week should be enough. So long as you keep working harder as you get fitter you are going to be improving. Well done!