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!
Expect to go slow and ache a lot afterwards! To eat – a varied diet with plenty of low GI vegetables and lean proteins. Limit sugar, only drink water, green tea or black coffee.
wow, that’s a quick response.. I wanted to ask again, if I jog can it also remove fats from arms, and if not how ?
Yes. When we “lose weight” we are losing total body fat. We cannot control where that fat is lost first, so all we can do is aim to reduce fat in general. Jogging will help you to “burn off” more fat and also help manage your appetite. So it will lead to fat loss, so long as you make an effort to eat healthy too.
The ultimate goal is to ensure that Calories In < (less than) Calories Required. Exercise helps increase the calories required and control appetite to reduce the calories in.
I just started running on a regular basis (6 days a week) about two weeks ago. I started out running one mile. Now I run about two miles, but am trying to increase it as I go along. I’m 18 years old and am 5’8 and 130 pounds. I am not overweight, but I really want to tone my legs and lose those “love handles” I have gained from this freshman year in college. Will my legs become visibly toned from running on a regular basis? Also, about how long until I start to see results from running? Thanks!
Hi Kelsey, your legs will become more toned yes, as you will lose some fat and build some muscle. However, if toned legs are very important to you, also do some weight training – squats and calf raises. These will help tone the legs more. How long before you see results? Depends on you, your genetics, your diet, your rest and recovery, how hard you work etc. Just do your best and keep pushing yourself.
Hi Motley, thanks for the informative article.
I’m just wondering how important is it to eat carbohydrates before exercise and protein after? I’m in pretty good shape and fitness from sports and running, but my diet isn’t optimum (schedule and content). How much difference will there be, if i eat alot of protein and carbs (huge meal) 2hours before I exercise and another small meal after? I’m doing this very regularly (4-5 times a week). I want to achieve higher fitness level and maybe more muscles (for my sports performance and looks =).
W ~72kg, H 181cm
Carbs are very important, your current method will probably be OK for you. If you feel that your legs are tiring too soon in a run then it could be due to glycogen depletion, so taking extra carbs just before running could be a good idea, especially if you goal is fitness. If weight loss is the goal then you may wish to encourage muscle glycogen depletion to promote fat burning, however, for fitness you want to be able to push your cardiovascular system harder, so need the fuel those muscles. This is really what sports drinks such as Gatorade and Lucazade do – provide additional carbohydrates, they are essentially sugar drinks. Protein after is vital for the muscle repair growth.
However, there was some interesting research recently that suggested that adding protein to a intra-workout drink boosts intensity levels. Not much has been said about this really, it seems that the sports drinks people what to stick to either carbs or protein, not mix them up. But something you may want to experiment with, especially if you feel that your legs are failing in the last part of the run. Read about it here: Protein Should Be Added To Drinks For Endurance Athletes.
Will jogging/running give me slimmer calves? My lower legs are really bulky, but it’s not fat.
It may do. Don’t forget that there is intramuscular fat too, which is the fat that surrounds muscle tissue. This often looks like lean muscle but is really fat. Running should help to reduce total body fat. If you are exercising a lot and not getting adequate protein then your muscle tissue will reduce too.
Have you exercised your calves a lot in the past?
I haven’t exercised my calves a lot in the past as far as I can recall, but I have to wear flat shoes a lot (unfortunately, as it’s uniform, I can’t change that) and I’ve heard that bulks up the calf.
I do not think that flat shoes would make a noticeable difference really. All you can do is start running and see what happens. Just remember that you may be carrying that intramuscular fat at the moment, so your legs may get thinner from running.
hello, your article is really inspiring. I’m 20 years old, I start jogging in slow pace about 2 months ago, quite irregular, sometimes 4 days a week, sometimes 6x, or only 3x but I always run 5km in forest in hilly terrain with paths going both up and down.
I really need to lose about 5 kilos but I really hate the interval kind off running becaouse I enjoy slow jogging very much I feel good both physical and mentally.
I’ve lost only about 3 kilos during these 2 irregular months, I just wanna now if I can really lose more fat without the faster running, is it really the only option?? thank you very much for your reply!
Hi Patricia, sounds like you are doing well. If you like running at a gentle pace through the forest, just keep doing that. The most important thing is that you enjoy your running. As you get fitter you may naturally start to increase your pace anyway.
To lose 5 kilos should not be too difficult if you keep up with the exercise AND also improve your diet. Make sure that you are eating a healthy diet and restricting calories. Regular helps with weight loss, but it is not the single solution – you still need to be very careful with your diet. Consider following a low GI diet plan, take in healthy proteins and ensure that you remain around 500 Calories below your maintenance level – see this Calorie table to determine how many your body needs to maintain weight, subtract 500 to lose 0.5 kg per week. In 10 more weeks, you should lose those 5 kg.
hi, i just wanted to thanks for your advice…i already lost 2 pounds in 3 days just because i reduced my calories (calorie table)… just hoping that i can keep it up!
That is excellent news Patricia, I am sure you can keep it up. Well done!
hello, sory it´s me again. i have a big problem! a totally stoped losing weight. after this week i even gain 0.2kg, i don´t get it…i run now about 8,65 km a day, i eat only about 1300 kcal per day. what am I doing wrong? please help, thank you.
Hi Patricia, you must be eating more than 1300 Calories a day. If you can share your daily diet here – Diet Questions and Answers – I will analyse to see where you may be going wrong. But, you MUST write down everything that you consume, omit nothing.
Hi, I have just read few answers and questions mentioned above. They are quite helpful for all. I don’t know somebody is already ask the question which I am going ask or not. Anyways, I want to ask if jogging / running can loose our body/skin after fat burning. Or it will tone up the body according to the burning fats of body. Please advise.. thanks in advance.
Hi Hans, there is no simple answer for that. Everyone is different really. To give yourself the best chance of not having loose skin after weight loss then a slow and steady weight loss is best, combined with regular exercise and a very healthy diet. Age is probably another factor, younger skin tends to recover its tightness quicker.
Dear, many thanks for your prompt reply. i am 30 yeas old male and started joggoing two weeks ago and i never jog before. i was used to go to the gym regularly . i cant compare both gym and jogging in the park, which one is more effective if we have to choose one?
one thing more… can only jogging is good enough for up body exercise?
The park! There was a study a year or so back that found that exercising outdoors had greater health benefits, in terms of both fitness and mental health. You can read our report here: New Studies Highlight the Health Benefits Of Outdoor Exercise
Yes, a lot of people remain fit through jogging alone. As you get fitter you will tend to want to run a little faster and for a little longer. If you want a more diverse exercise plan then you could do bodyweight training a couple of times a week, no equipment is required and it can be done anywhere.
Hi, I’m a 53 year old female, last year I around this time I weighed 230 pounds, I now weight 180-185, I lost the weight going to boot camp. I am now at a stand still the weight is not coming off as fast. I was thinking about maybe jogging for 30 mins a day while continuing to go boot camp, I also intend to increase my weight training. I do have some health issues, going through menepause and i was type 2 diabetic, I say was because my sugar is now 125. I was never given medication because the doctor gave me an opportunity to get my weight down. My question is will jogging and increase weight training assist me in my weight loss journey ? I would love to lose 20 more pounds
. loss is no long coming off
Hi Susamae, yes additional exercise will aid additional weight loss, as will an even stricter diet regime. Excellent work on getting this far, well done. So glad you have reversed your diabetes symptoms. Let me just check my new book on “Diabetes Care” …. nothing specific on exercise.
Exercising on a more regular basis, i.e. daily, has a big advantage. Every time we exercise a hormone is released, PYY, which helps to control hungry. So by exercising every day you manage appetite better. If you exercise before an hour one of your usual meal times you should in theory have a reduce appetite. Also daily exercise keeps the metabolism constantly raised. Definitely carry on with the bootcamp. Also look into kettlebells – these are intensive sessions but if you can do bootcamp, you can swing a light bell. See if there is a class near you. Just going for a daily walk for 30 minutes will help.
Ok I’m ready to start running, my question is, is it best to run with a slight bend in my knees ? I see people running that way. I got my shoes and my music, I just want to use the proper technique or is it more of whats confortable for me ?
That’s ok, I got the needed information in the video. Thank you
I’m 16 years old, I’m 5’2″, and I weigh around 130 pounds. I want to lose about 10 pounds. My stomach is a little chubby, and so are my legs. What do you think will be the fastest way to slim up? I plan on starting jogging over the summer, or close to the end of the school year. I want to jog with my friend, and I don’t know where to start off. Should I start off with 10 minutes a day? How long will it take for me to start losing weight? Will my arms and legs be thinner? Also, what kind of food should I eat? My summer vacation is about 3 months, do you think I’ll have noticeably lost weight by the time I go back to school?
Sorry for all the questions, haha.
Hi Elisha. Start out with more than 10 minutes, it is better to alternate walking and jogging for 20-30 minutes than just do 10 minutes. This will help you to tone up a little but really you need to think about improving your fitness levels which will involve doing a greater variety of exercise. Bodyweight exercises are best as they work more muscles which burns more fat. For food, you could follow our Low GI Diet or just look to eat a healthy and balanced diet and reduce calories.
In 3 months you can lose weight. However, you focus really must be on getting fit and eating healthy. Nutrition is vital for long term health while you are growing.
hi there, I#m a 20 yr old girl, 5 feet 8 inches, and weigh 64 pounds. I was just wondering is it possible to lose 20 pounds by jogging everyday, which I started the very first day of spring where I live.
Hi, I have just heard a rumors that our buttocks can be big by jogging. Is it right?
Hi Chenai, yes it is possible to lose 20 pounds with jogging, if you also follow a healthy diet. The general rule is that to lose 1 pound of fat you need to restrict calories by 500 Calories per day (below your maintenance level). A 20 year old female that does moderate exercise (jogging) needs on average 2100 Calories. So to lose 1 pound a week you should consume 1600 Calories a day and jog every day (ideally for at least 30 minutes). Healthy diet is also vital, so less junk food, no white bread, no white rice etc. All healthy vegetables, fruits, lead proteins, dairy and nuts / seeds. Drink only water, no soft drinks. Tea/coffee is OK.
No. Sprinters develop larger muscles (glutes / buttocks) because they do a lot of anaerobic / weight training workouts. Jogging does not build large muscles.
I started jogging a month ago. I am 21 years old and quite short, 4.8 feet. I have fat on my chest and lower stomach and I jog for 20 minutes, 5 days in a week. Can I surely get rid of the extra fat since when I started jogging I don’t look any change in my fat reduction of chest and stomach even a month is passed please help me. Is jogging makes me thinner or not?
Hi Amol. Have you changed your diet at all? 20 minutes of jogging will burn around 200 Calories at most. If you are still eating 500 Calories a day more than your needs you will continue to gain weight, or at best, not lose weight.
So take a look at your diet and look for foods that you do not need to be eating. Ideally eliminate high GI carbohydrates such as white bread, white rice, plus all junk food. Also, focus now on getting fitter. Aim to jog a little further each day, so either start jogging for 30 minutes or increase speed. This will ensure that you get fitter which will mean that you increase your fat burning potential.
Find a route to jog that lasts around 30 minutes now and aim to complete that route faster each week.
Running at any age can be a rewarding experience, at least has been for myself over time. Have been running over 20 years now in a non-competitive style. I know that initially running can be an extremely difficult challenge trying to get going if your new at it. Best strategy is to tweak your diet, cut the junk out and eat the real stuff; a clean diet goes hand in hand with optimal results if you are working out and will pay off in the long wrong. Initially, a slow paced effort should be made. Work up to longer distances as you feel your body getting acclimated. Don’t push speed, just do what your body lets you to. Initial signs of progress: high level of energy, looser fitting clothes :-)
that is very true Wanna Bee. Taking a Low GI approach to eating is a good way to cut out the junk food and eat more nutritious foods.
hi, I am experiencing a problem after one month jogging. I have pain in my calves. It feels my veins are too starched and I cannot walk properly due to pain. Should I stop jogging for while? I will appreciate if you can advise me on this.
Yes Hans, best to stop. Really you should see a doctor to check that there is nothing more serious.
thanks for the advice. ok i will do that, what if stop jogging and start brisk walk. can it be helpful?
That would probably be sensible. Walk for a while and see how it goes. Maintain a healthy diet and get plenty of rest to aid recovery. Consider having a few nice soaks in a bath or even a massage.
Hello,
First of all I want to say that you’re awesome. Ive read every message on here now.. Only took me like an hour or two. And you are still replying! Somewhat like 2,5 years after it was placed. I just wanna say Good Job! I think I got all the information I need from all the replies I’ve read from you and starting my diet/jogging plan tommorow..
Ooh and sorry for my terrible English, I’m from holland.
You are awesome.
Mike
Cheers Mike. Your English is great, much better than my Dutch!
Hello,
I’m planning to start jogging tomorrow and is it okay to take pain relievers after my first jog?
Hi Jeffrey, that would depend on the pain relievers. If it is an over-the-counter medicine that you have taken before without any problems, and you follow the instruction on the label, then you should be OK. If in any doubt consult your doctor. Do you have an old injury? Why do you expect to need pain relievers?
hi… i am 32 4’11 in height and female…. i have beer belly which is kinda big…and i want to get rid of it… can jogging/running help?! thanks
Hi Rochell, running certainly will help, but you need to change your diet too. Nothing drastic, just less junk food, more healthy proteins and low GI carbohydrates. And limit those calories!
Hi, I am considering beginning jogging and I have what may seem like a trivial question to ask. I am large chested and I am wondering if jogging will make my breasts sag. It may seem trivial, but it makes me hesitant to start jogging regularly. Thank you and I appreciate your time.
Hi Emily, I think that the best thing to do would be to visit a sports shop and ask for some advice about sports bras.
thanks for the quick reply…. but what is Gl carbohydrates?! and i also want to know if there is any breathing techniques while jogging/running…. thanks a lot…