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!
Last night i was raring to go-at the running club. So i started off too fast and burnt myself out. I was fuming with myself.
Our team leader advised me to rest today. ( Did my 15 min on monday too).
Does anybody else get frustrated?- my mind wants me to be better and faster than my physical capabilities. So annoying-grrr.
Yep, been there. Having been much fitter in the past it is easy to have the will to do something but not the legs to carry me through!
I jog 9 klms on Monday/Wednesday and Friday in 45 minutes. I am 44 years old. At the start my heart beats at about 180 and then after 10 minutes reduces to about 160. Is this ok??
160bmp is a good work rate. Do you start by working harder, running quicker?
I just started back jogging after taking a break for a couple of months and reading all your advice to people has definitely inspired me…I am definitely going to try the interval sprinting after jogging at least a mile to amp up my regimen…thanks so much for all your awesome insight
hi, I’m 35 yo, 67 kg, 174 cm is that normal BMI or underweight, i jog 3x a week, Wednesday and Friday uphill, Monday downhill, should I reduce my intensity into twice a week? thanks for the answer.
Hi Sandi, you can calculate your BMI here. Your BMI is 22.1 which means that you are a “normal” weight. So keeping active by exercising on a regular basis will help you maintain your fitness levels. I would carry on 3 times a week, or replace one of those running sessions with a different workout, such as weight training, bodyweight circuit training or another activity. Variety is good, and running will not help tone and strengthen your upper body.
Hi, next month i would do fasting everyday, that means i m not eat anything from morning to the afternoon, first meal at 4 am and the second one at 6 pm, what time should i jog ?
Hi Sandi, that is a tricky one. I would guess that after breakfast would be best, so 5am? You should have enough energy at this time. Maybe in the evening you will have less energy. Will one of the meals be much larger than the other? Maybe jog after the smaller meal.
Hi, am 22, i weigh 68 pounds, 6.1,i have a severe social anxiety disorder and sleeping disorder (sleeping disorder is improving). Each time i jog i notice a reduction in anxiety level which is good for me, but the problem is each time i jog in the morning i find it difficult to sleep at night and if i dont have a good sleep, it tends to worsen the anxiety disorder. What should i do? I started less than a week ago, i’ve stopped now, i want your advice before i can continue…
Hi Henry. I think there must be a typo as you say you weigh 68 pounds. Do you mean 68kg or 168 pounds maybe? Have you tried jogging in the evening instead of the morning?
Hi, am sorry for my mistake, i meant 68kg… I’ve not tried jogging in the evening cos i dont have enough time. Am still a student, so after school stress, i wont have enough strenght to start jogging at that time… I really need to come out of this anxiety disorder, it is really making life frustrating for me… I hope you can help me.
If you are suffering from after school stress and insomnia then I really suggest that you make the time for exercise in the evening. You seem to have recognised that jogging helps with your anxiety and sleep but do not want to jog in the evening. I think that you should I quick 15 minute and shower at around 9pm. Make the time for it. And if you are feeling weak eat a banana half an hour before your run.
Why are you too busy in the evening? Maybe you need to readjust your studies? I used to study in the evening but after one year work experience during my degree I realised that if I managed my time better I could do all the study I needed between 9am and 5pm and have the evenings to myself.
Hi,
Want to make a suggestion to Henry about his severe social anxiety. I think is great that he is running since is the best for reducing stress but you could benefit also from a therapist that deals with clients with anxiety disorders and a support group. Anxiety is a horrible disorder that can take over your life. I used to suffer from panic attacks so I know how mentally draining it is. Hope the best!
Hi, Thanks for the article, my name is Muhammad, I am 23. I do jogging exercise everyday for 20-30 mins in normal speed at 11pm and sometimes 10, I have been a smoker for 7 years but I quiet last month and started jogging everyday, in the beginning it was hard to even run for 5 minutes. but now I can run as long as I want. I used to have double chin and a chubby face, but just by running a month my double chin is gone :) I wake up fresh everyday, I feel healthy, but the only problem I have is my legs hurt real bad every time I begin my running. After the run my back and thighs hurt. What should I do? I want to loose my love handles a a tummy fat too. Please suggest something.
Hi Muhammad. Well done for quitting smoking and getting yourself in shape. Do you stretch after your jogging, this may help with the tightness at the back of your legs. As for when you start the run maybe give your legs a day or 2 rest and see how they are.
For burning more tummy fat you need to do more varied exercise. Bodyweight exercises and weight training are excellent ways to lose weight. Take a look at our MCD Weight Loss Program for more information on losing weight with exercise.
Hello,
I am 25 years old. I just quit smoking last week, and started jogging the same day I quit smoking. I am trying to get back in shape before I leave for basic training for the military. I have a two mile route that I do, but I can’t run very far without having to stop and walk to catch my breath. After iwalk for a few minutes I start running again until I am out of breath and continue this until I finish the 2 miles. It took me 18 minutes last night to get through. Any tips on how I can build my stamina?
Thank you
Yes – just keep doing it. Aim to run faster each time and when you can run the distance comfortably without stopping start doing some sprint intervals – run flat out for 20 – 30 seconds, then jog again. You could also do some march training, load up a rucksack and go for a long walk. We have 2 military fitness training articles that may be useful:
Military strength training
Military Fitness Training / Running Drills
The key to building stamina is working for longer. Also start eating a healthy diet – you will have to in the army so best get used to it now.
Hi, I am 52 years old female. And weigh 200 lbs. I have so far lost 15 lbs by eating healthier and cutting back on salt and sugar. I have though lost a lot of inches and walk every day for one hour. My goal is to loose another 30 lbs by summer of 2011. If I were to jog everyday for 30 min would this help me tone? and will i loose my belly fat. I am by the way 5. 7 Thanks.
Hi Nancy. Really the most important factor is the diet, although the exercise is also important. I would suggest that you continue with walking for now, maybe aim to walk faster. You have set yourself a weight loss goal of about 1 pound per week, and this is certainly achievable. Keep cutting back the sugar, eat a low GI / natural diet and carry on with the walking program. A 30 minute slow jog may actually burn fewer calories than a 60 minute brisk walk.
Hi, Thanks for the article,
My name is AARYAN, I am 24(MALE). My height is 175, weight is 82.5Kg,My body is in health conition ?, Or I have overweight,plz let me know,I start going to gym before one week, am keep on jogging for nearly 45min,Actually am sports man, just for year i didn’t concentrate on my health due to some personal reasons,I want my previous abs shape, plz tell me what exercise should i follow.
Thanks in Advance to my query
Well, you are a good weight, so you just need to work on building some more muscle and burning the last of that fat away. Intensive cardio sessions (with sprints etc) and weight training should do it. Cut our sugar/high GI/starch and eat plenty of lean proteins.
Hi, I was a bit overweight in the spring, so I started a moderate programme of regular cardio excercise at the gym (you know: zumba,dancing, body combat and those) and healthy eating back in May, BUT the truth is that I started to notice really fast and very significant results ONLY since I began jogging in mid-june, I chose it because it´s for free, you can do it anywhere you go, it is easy to carry on without schedules or gyms and the feeling afterwards is great! I´ve been running for about 3 months now: I do it 3 times per week and I alternate it with moderate muscle training sessions 2 per week. I have lost 24 lbs out of 20 that were at first my goal and feel a lot fitter now. The results have been so good that I ditched all the cardio at the gym and I go there only a couple of times per week to do weights and tone up the body. Almost all I do to stay fit is jogging. I recommend it to everyone
Well done Eve, that is great news. Combining weight training with cardio is certainly a good way to lose weight and get fit. The running burns fat while you exercise and the weight training burns fat while you repair and build muscle tissue. The gym workouts will benefit you in other ways too, especially if you do some balance training and stretching workouts.
Thanks for ur valuable reply,wht type of diet should i follow,means what to eat what to not eat, plz give me full & detailed information.& one more thing, what do u mean by these statement “cut our sugar/high gi/starch and eat plenty of lean proteins” explain me clearly, what are lean protein items, in which it is availble….
The best diet for you right now is probably a Caveman Diet.
Foods that contain a lot of sugar are high in energy. If you do not burn this energy you store it as fat. So the easiest way to start losing weight is to reduce sugar intake. Low GI foods have lower sugar levels.
By lean proteins I mean non-fatty proteins, so chicken, fish, eggs, lean red meats, pulses, nuts etc. Learn more about healthy protein sources here.
I have been using the WiiFitPlus for my running. When I get home from work, I jog for 20 minutes which amounts to a little over three miles. After that, I use my elliptical machine for 45 minutes. Before I go to bed, I jog again using the Wii for another 20 minutes. I would like to lose about 15-20 pounds. I do this everyday except Friday which I take off from exercise. What do you think of this exercise schedule? Thanks!
Hi Sophie, it is good that you are working so hard. So long as you are increasing intensity you will start getting fitter. Really work hard on the elliptical, consider using this for intensive interval training. Maybe you could start doing something different in the evening before bed, such as some circuit training exercises. This will help to strengthen your core which is also important for runners.
At present, my weight is 81.5kg, with in how many weeks can i get to 70kg (am following full diet as per your suggestion) i am burning nearly 150 calories in 45min by jogging daily.
Now my question is whether i have to spend more time in burning calories or continue with these, because i am going to marry within three months, so i want to fit on my side, can i reduce to 70kg within 4 weeks by continuing my exercise (am mainly concentreted on jogging b’coz it really helps be in reducing my weight that’s why).
Losing 11.5kg in 4 weeks (2.8kg a week) will not be easy but it is certainly possible in 3 months (1 kg per week). Jogging / running will help a lot, but you need to think about intensity. Add sprint intervals to your runs to raise your heart rate and really work your body hard. Also do some bodyweight circuit training exercises as these will really help tone you up, burn more fat and get you super fit. Keep the diet really clean, no sugar, no starch, no high GI. Only drink water. no juice.
I understand that running and jogging are both a great way to lose weight and get in shape, but what can you do if you suffer from a really bad case of shin splits in both legs? Are there specific types of stretching that can be done to help elevate the pain? Also, is there any form of strength training that can be done?
The only way to overcome shin splints is rest. Many people use ice packs after running to ease the pain.
If running proves to be a problem then it may be wise to find alternative exercises such as circuit training, weight training, swimming or cycling.
This article on Runners World gives some good advice on treating shin splints: https://www.runnersworld.com/uk/health/injury/a760234/shinsplints-how-to-beat-them/
That article suggests using band exercises but I think that calf raises will work the calf muscles in the same way.
So take a break from running and do calf raises and squats for the legs, plus work your upper body too with bench press, shoulder, rows etc.
You can either do calf raises with both legs at the same time, using a barbell, or one leg at a time. Work slow and steady, going through the full movement, stretching etc.
hello..m 22 yrs old ,173 cm tall and 152 pounds..i have started jogging on a treadmill 15 days ago and i have lost around 1 n half pounds..i jog for 5 mins at a speed of 4-5miles p/h and then i run at a speed of 9-10 miles p/h and i do it for 45min at a stretch.. i want to loose fat from my body specially stomach fat..cn u plzz tell me that hw can i lose fat fast ..becuse i want my stomach to be flat asap..cn u plz tell me that what will help more to lose fat fast..joging or running and at which speed…n i dnt want to lose my muscle mass…any tips on hw can i lose fat fast??
thnx in advance…
Manu, if you want to speed up fat loss without losing muscle loss (which is a very sensible desire) then I really suggest that you add some new exercises to your weekly routine. Do bodyweight training and/or weight training a couple of times a week to increase fat burning. How is your diet? Have you cut back on sugar, refined carbs and processed foods?
In our Gym they are providing fat burning capsules, they really help me in reducing fat? (because I am very eager, to take it) there is no side-effect? what should be the diet (am following diet as you suggested to me)
And moreover they are providing steam bath. For how much time I can take steam bath (Min And Max minutes) is it really helpful in reducing fat & Weight, PLZ Help me, am so much confused
Hi Aaryan, the only advice we can give on the fat burning capsules is read the leaflet that comes with them, read the list of known possible side effects. Do a search on Google for the brand and for the chemicals in the capsules. With any medicine there is an element of risk, and for non-prescribed medicines the choice of taking them falls on you and you alone. Do nto let anyone pressure you into taking them if you are unsure.
As for steam baths, they may aid muscle recovery in a similar way that ice baths do (increasing blood flow) but other than that I am not sure what their purpose is. If it is to sweat out toxins, then exercise does that perfectly well. As for how long to spend in a steam bath, again, probably not possible to say for certain as everyone if different. Just be aware that people have died inside saunas. I actually hate saunas, much prefer a cool room than a hot one.
hello every one …. this was my first day of jogging and i jogged for 30 mints n feeling great …but while jogging my bones below my thighs were paining like hell,,,, n continued to pain for 15 mints after jogging ,,,guys is it normal ???…. thanks
Not normal, but if the pain stopped after 15 minutes then it cannot be serious. If this was your first time jogging it may just be that you need to take time to build up strength. Keep running, keep reporting back.
Am providing all details about capsules,if u can help me, ok otherwise no problem, take it easy (anyway I am quitting that idea, am not concentrating on that) am just want to know about it.
Brand name : universal nutrition (thermogreen tea caps)
Ingredients for thermogreen tea capsules 90 capsules :
Green tea extract : 750mg
Quercetin : 50mg
Other ingredients : green tea extract, magnesium stearate, gelatin and stearic acid.
If u can help me, ok otherwise no problem, take it easy. Any way, thanks once again
Ah, green tea extract. Yes, although I was pretty sceptical at first, there is some good evidence that it does aid fat burning, and so long as the caffeine content is not too high it should be safe enough – just remember, everything in moderation. And now for the science:
Reference: “Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity.” Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8.
by Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J from the Institute of Physiology, University of Fribourg, Fribourg, Switzerland.
More information on green tea for weight loss here. There are some known health risks associated with green tea, when it is taken / drunk in excess. Read the information. New Scientist link is interesting.
Thanks a ton motleyhealth for replying back…. will definately come back to u if the pain persists,,,, thanks again :)
Hello,
I am a 29 yr old mother of 3. I am 5’3″ and weigh about 148 lbs. I am thin in all areas but my stomach. My husband and I have started running/ jogging 3x’s a week (45 mins) and this is our second week. We do 4.5 miles both jogging and walking and we switch quite often. I am trying to loose inches off of my belly. Will the walking/jogging help with this? And do I need to incorporate other exercises into my routine?
Hi Chativia. Yes, the jogging will help, as you will start to get fitter and build some muscle. However, diet also plays an important role in the development of stomach fat. Jogging for 45 minutes does not burn as many calories as a small snack provides.
Other exercises to consider are ones that work the rest of your body, so full body circuit training and weight training also work the core and upper body are a good idea.
Ok thanks. I am drinking 80 oz of water a day and trying to maintain a lower calorie intake a day. I have tried to be cautious about sugar intake but still end up going a little over my daily goal. How much and how long should I be exercising a week to try to loose inches off of my waist?
That depends. As I said, inches off waist is related to diet. You could exercise an hour a day 7 days a week and still have stubborn belly fat if you diet is bad. 3 times a week for 45-60 minutes should be enough if you are working out hard. You need to work to a high intensity, get out of breath and work up a sweat. A gentle jog may not be enough.
Hye there,
Can i know if jogging suitable for underweight people? Actually, I am underweight and I plan to gain weight to achieve normal BMI. For diet, I knew what to do. But I’m lack knowledge about exercise. I had read ur article, and u said jogging can reduced body fat rite? So, I’m curious whether I can jog or not? My body fat percentage is less than normal. If I jogging, will it affect my body fat since I am underweight? Please reply me. Thank you~
Jogging will be fine for you. Also start doing bodyweight exercises, such as push ups and squats, to build muscle. Eat more protein to help your muscles grow.
Hi, I think your responses to all the questions are so practical and to the point. I am 5’4″ and weigh 58.5 kilos. I am a 41 years old and have recently developed more belly fat in the last 2 years.
I have been doing yoga on and off for 4 years and have had to stop my work out routin for a few months. I have recently started working out on the treadmill by doing interval training (walk/jog/sprint/run) at level 1 at 5.0-10.4 speed for 20 minutes. I follow this with 6 rounds of sun salutations, 4-5x a week. I plan to increase the intenstity slowly and build up to 50 rounds of sun salutations in one session.
Question: Will I be able to lose fat and weigth with this regime? I can only perform this workout in the early mornings. Thanks.