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!
Hi,
I’ve been jogging for a week and a half now now.
My lower back feels stronger, and my legs are getting tighter.
I feel like each day I jog, my breathing capacity increases and
a nose that i needed surgery on has opened up on its own!
I’ve been jogging then lifting weights after a 5-10minute break from my
jog. I’m 6ft tall and 180lbs, but when i started I was 176lbs, I’ve been maintaining a very nutricious diet as well. Could this weight gain be due to the protein supplement i’m currently taking?
Either way I plan on jogging til atleast September, hopefully the results will be good!
Hi my name is Jensen and I am 21 years old. I way 109 pounds and use to play a lot of sports, however I was always naturally thin. But it seems as though I have lost muscle mass. Once I got into college I stopped and haven’t been active in almost 4 years. I want to start running again just to feel physically fit the way I used to and just to let off stress from school. I just wanted to know how many times a week should I run?
Hi Karn, yes, weight gain may be due to the protein supplement. You still need to reduce calories to lose weight when you start out. At the moment you will probably not be burning more calories in your jogging than a protein supplement puts back into your body. But, you will be getting fitter and stronger, and this is vital for long term weight loss.
Jensen, it is up to you. If you are young and healthy then you can run every day with no problems. As you have not exercised for 4 years you need to start slow and build up your fitness again. And listen to your body, rest when you body is telling you to rest!
I wanted to give a status report on my jogging program. I’ve currently been jogging for one month now. I absolutely LOVE it! I wish I had taken it up sooner. Anyway, my body fat percentage has dropped from 18% to 17%. I’ve lost four pounds and two inches – one from my waist and one from my hips. I’m jogging four times a week for 30 minutes; 70% jogging and 30% walking at this point. So my endurance is getting better. I feel much more mentally alert and sharper as well as sleeping better. And my abs are much more visible and defined. My thighs are tighter and toned. I can’t say enough good things about jogging. It’s one of the best exercises around in my opinion.
Hi, I started regular jogging about two weeks ago. I do about 30-40 mins 5 times a week. Usually I feel a little tied the first few mins but I gain strength afterwards. My problem is that I get these pains and tightness on the lower sides of both legs. I thought it would get better but it doesn’t. My breathing gets better, but not my legs. Am I not stepping well? Thanks.
Hi Dela, it may be worth finding a specialist running shop. They can often analyse your running technique to see if your step is incorrect. Often problems such as this are caused by ill-fitting shoes which are not providing enough support. If on each step your foot is turning inwards it will stretch the outside of the leg and over time could cause the problems you describe. Best to get it checked out if you can.
I’ve been hearing a lot about HIIT cardio lately. One article I read suggested to find a steep hill and run up it 15-20 times (you would walk down) once a week to add to your weekly cardio training. It seems kind of extreme unless you want to drastically reduce your body fat (like a bodybuilder) or have a ton of weight to lose – both scenarios don’t describe me. I’ve been getting really good results from just regular jogging and weight training. What do you think? Is HIIT more of an extreme training mechanism?
Hi Toni, HIIT is an excellent way to improve fitness and also cut down on fat. But if you are happy with the results you are getting from jogging then continue to do that. The no.1 rule of remaining healthy and fit in the long term is to find something you like and enjoy and stick to it!
In regards to my previous HIIT question: I’ve heard that running uphill a lot can cause undue strain on your knees and possibly cause shin splints long-term. Is this true? I’m willing to give the HIIT hill suggestion a try but I’m 39. Is this more realistic for someone a little younger? I’m in good shape (for my age) but I’m not gonna kid myself into thinking that my body performs like a 25 year old. I honestly don’t want to hurt myself or worse end up looking foolish. I’d appreciate any advice you give. Thanks.
Hi Toni. Are you too old? No idea. I know that at 37 I cannot do hill sprints, but that is mostly due to a dodgy Achilles on my left foot and a doggy ankle on my right food!
It really depends on you, how fit you are, how strong those joints are. Why not find a nice hill to start with and go slow – walk up it a few times, then jog. Depending on the gradient of the hill, a sprint may not be possible. Will you look silly though? No, of course not!
If you want to do HIIT without sprinting up a hill, you can of course sprint on a level surface, or do intervals on a cross trainer, in the swimming pool or while cycling. It is not restricted to hills.
How do you stop the plateau effect from happening with jogging/running? With any exercise, the more you do it, the better your body becomes accustomed to that particualr exercise. Therefore, you have to constantly switch it up to challenge your muscles and amp up your fitness level. What can I do to challenge my body and not get bored with jogging/running so that I continue to see results? Thanks.
Intervals can really help with this. Performing sprint intervals can make the exercise more interesting and more challenging for you. Or just set yourself goals, to run a little quicker each week, and really work to beating your personal best. Most athletes are always chasing their personal best, literally competing with themselves. Eventually they get so good they are competing with other world class athletes.
will jogging 45min everyday for 1month lose me 3 inches of my tummy fat and also my chubby cheeks?
It should certainly help you to lose body fat yes, the rate at which the fat is lost and the place it is lost first is determined by other factors, such as your diet and genetics. But the only way to find out is to start exercising.
I’m 24 years old and I just started jogging 2-3 weeks ago and I could DEFINITELY tell I was going longer distance without stopping, my breathing improved, and I was losing weight. However, the last time I jogged, my knees were quite sore and I just figured it was from not stretching very well and I was running in very poor shoes. The next day I woke up and they were very sore. So, I looked online and after researching, I really believe it is “runner’s knee.” I have recently bought a good pair of running shoes from a credible store. The salesperson asked how long I have wore flip-flops and told him I never wear them and he said I have very flat feet, which explains the runner’s knee. My one knee is still a little sore and I hope it gets better soon because I really miss jogging. It’s the one exercise that I really enjoy and feel I could stick to long term. Any suggestions as to what I can do to prevent or help runner’s knee? Thanks
Hi Bob, all you can do it get good advice and well fitting shoes and run easy for now. Try to run on flat surfaces, ideally on grass or asphalt, not concrete. The problem generally affects new runners when their supporting muscles are not strong enough, so as your calf and thigh muscles get stronger the problem should ease. Hopefully your shoes were fitted well too – did they monitor your running technique before fitting?
hi,my name is nano, im 23
ive been working out for around 2 years now, and without a strict diet, eating whatever i want, ive lost 25 kgs. During the span of the first yr, i injured my knee, and i couldn’t do any jogging for quite some time, i got back to jogging around 5 months ago, and i noticed that my ‘good’ knee is starting to hurt. Could i be putting more pressure on one knee as i subconsciously try to relieve pressure on the previously injured one? how do i minimize the risk of a knee injury again, even if it hurts, should i keep running?
Hi Nano, I suggest that you find a good running store where they will monitor your running technique to advise. A good store will have a treadmill connected to the camera / computer and they analyse your running style to determine the type of shoe you need. You may just need some extra padding in the sole to stop straining your knees.
hi,
I am 24, and I start with a brisk walk of 1.5 kms and then i jog for 3 kms (in laps) and then do some stretching exercise for my back and then brisk walk to my home (1.5 kms). Its been a month now and i feel very good after jog and my stamina is improving..
DO u think it will sort out my back and hip problem ( as my hip is out of sync with my body) or do u recommend different exercise for the problem??
Hi Mike, I could help but really I am not qualified to say. Best to have a specialist look at it. If you feel that your hips and back may suffer from running then maybe consider cycling or swimming?
Should you eat something first thing in the morning before a run or a HIIT cardio session? I’ve heard if you workout intensely (such as HIIT) on an empty stomach that your body will begin to burn muscle which is NOT what I want to do. I’ve leaned out quite a bit and really want to keep the muscle I have and build upon that. Is a banana or some cottage cheese good enough to eat prior to morning workouts? Thanks.
Hi, i am 16 i used to play for my football team and we use to jog around 2 pitches 3 times every week for training.I recently stopped playing for that team so i feel as if i am gaining weight. i want to start road jogging as i want to lose bum fat and hip fat. i would love to drop my waist size to 36 inches and for my inner leg to become 32!!. should i start by jogging for 10 mins 3 times a week for the first week?.
It depends really Toni. If you morning session is simple cardio, such as running, then you do not need to eat before. If you are planning to do some HIIT or weight training, then you will need some carbs/sugar before. Cottage cheese will not help as it is glycogen you need, not protein. Many people, bodybuilders included, do cardio in the morning before eating to aid fat burning, and then do their main weight training sessions in the afternoon.
Hi Lamin, how long ago were you training with the football team? You should be able to start with more than 10 minutes, maybe 15 minutes for the first week but try to increase it. Remember, the running training in football was only a part of the exercise you were doing then, so just running for the same time/distance may not be enough on its own.
What foods could I eat before a HIIT cardio session then that contain glycogen? The weight training is not a problem b/c I do that at night after a good, nutritious dinner but the only time I have to do HIIT is early in the morning. Thanks.
Then what do I eat prior to a HIIT cardio session? My only option is do this first thing in the morning. Weight lifting is not a problem b/c I do this in the evening after a good, nutritious meal. And how long after I eat can I perform the HIIT session?
If you mean immediately before, then a banana is a good option. Glycogen is created by the liver from carbohydrates, so any carbohydrate will lead to glycogen being created. However, you want fast digesting carbs. A glucose drink may be a better option.
Toni, all you have to do is try it. If you complete your HIIT session then you do not need anything before the training. If you have feeling weak and light-headed then it is a sign that you are low on sugar / energy (glycogen) so may need more. Until you try there really is no way to say. If you goal is to lose fat than exercising first thing without eating is best. If your goal is fitness and you are not able to complete your workout, then you may need something to eat.
hello every body!
I started jogging a month ago by jogging for 2 or 3 km a day. but last day I jogged 12km and I was feeling like that my tits are on fire. when I came back to home I saw that my shirt was blooded due to bleeding from my right tit… I showed it to doctor he was saying that may be its due to pressure built on the Brest due to long distance or due to rubbing with your shirt for a long time. so I want some good reason that why does it happen.
regards,
cay ech cay!
Many years ago there was a condition referred to as “joggers nipple” which is a fissure on the nipple caused by a combination of friction with clothing. It sounds like that may have been the cause. You can read more it here: https://en.wikipedia.org/wiki/Fissure_of_the_nipple
I wasn’t light-headed doing my HIIT cardio session which was odd b/c I really thought I would be. Maybe I’m in better shape than I thought. However, what little muscle I’ve managed to build up, I don’t want the HIIT cardio sessions “eating up”. I guess I’ll have to play it by ear and listen to my body, as you so aptly suggested.
Also, I’ve been hearing that experts are now saying that slow cardio like jogging is a big waste of time and the only cardio you should be doing is HIIT – provided that you can, obviously. What do you think? I’ve gotten good results thus far from running and I do want to challenge myself even further with HIIT. It sounds like trainers are saying that you shouldn’t even bother jogging even if you like it. Help! All this information is very confusing.
Lots of people say that slow cardio is a waste of time, yet I never see overweight long distance runners or speed walkers. I think that Dr. Tabata’s research showed that HIIT is more effective at increasing VO2 max levels and also can burn fat quicker (probably due to increased work in a set time). However, just because something is more effective does not mean that everything else suddenly stops working completely. Walking is still great exercise.
Regarding muscle getting “eaten up”, this only happens when your glycogen stores are depleted. Without glycogen the body burns fat and also muscle tissue for energy (which is why exercising leads to fat loss). So there is always a balance between exercising to lose fat and not lose muscle tissue. Endurance athletes take sugar drinks (such as Gatorade, Lucazade) after training to ensure that they do not run low on glycogen, thus avoiding the breakdown of muscle tissue.
Hello, my weight was 231 pounds Jan 14, 2011. I woke up that morning realizing my body did not like the weight on me, I was having problems sleeping, bending, breathing heavy and overall just was not happy. I prayed and ask the lord to help me start a exercise and diet program. Well something happen to me, I saw a vision of myself in excellent shape telling myself, ”Roy get busy” and I did. Started off walking / running 1/4 mile back to back until I gradually began running 1/2 and walking 1/2 miles. Continued the routine and cutting out the sugar and fast foods, and started losing weight. after 3 months I had lost 25 pounds, OH! was I happy and motivated to continue, I began jogging 1, 2, and 3 miles every two days and now as of today I run 3 to 8 miles and my weight is 170 pounds July 14, 2011. I say to everyone that wants to lose weight and be more heathy, ”YOU CAN DO IT” it want happen over night, it happens with sacrifice and the will to set a goal.
Roy Leverette
Thanks Roy, that is just brilliant. In 6 months you have transformed yourself and probably extended your life, both in terms of time and quality, by many years. 61 pounds in 6 months, that is about 2 1/3 pounds a week, a good steady and sustainable weight loss.
Hi I’m Lucy
I’m 13, 5’1 and I weigh about 145 kg
I recently realised that while I am good at short distance my stamina is very low
When I started jogging for 10 mins upmy hill I almost collapsed so I was wondering how many times a week I should go jogging and for how long?
Hi Lucy, there is no reason why you cannot work towards running 7 days a week. How long? That is up to you. 30 minutes a day will get you fit though. Build up to it slowly and make sure you have a good pair of running shoes (good as in well fitted and suitable for your foot shape, not as in a popular brand!)
Hi there,
I have always been pretty petite but recently become too comfortable in my relationship and noticed i am getting a belly. I have started pole dancing once a week for one hour and also starting to run every day around 30 mins (beach one day, road next)
I just wondered how long you think it will take for me to loose my belly?
I have cut down on the bad stuff changed normal pasta for brown pasta etc etc and cut out all chips ans chocolate
Thanks a lot
I am 27-year-old and i am 155 pound. I run 3 mile every day. On one hand I am losing fat in other hand my face getting small and dry what should I do?
Hi Chamto, what do you mean by your face in getting small and dry? If dry then could be diet related, by small do you just mean that you are losing fat?
Hi Stacey, if you have only added a little and you maintain your workouts they you could see the belly go within a month, really depends how much you have to lose. Just stick with it and enjoy getting fit, and do not stop the exercise once you have lost the fat!
Hi,
I’m new to running and I’m having a hard time controlling my breathing. So far I haven’t been able to go more than 1/10th mile without hyperventilating. I should also mention that I’m over 300 pounds and smoked for 22 years but quit smoking 6 months ago. Any suggestions/comments would be greatly appreciated.
Hi Tim, maybe you would be better off starting with walking, get into the habit of walking as much as possible as well as taking at least 45 minute to go for a daily walk as a workout.
Hi, i’m 23 years, just now started running, walked before 2 times with 5 days gap. i’ll run only 1.5 kilometers in 7-8 mins. When i finished running, i can feel that my heart is beating very high. after 5-10 mins it goes normal. Is this heart rate normal or i’ve to stop this. I’ll go to gym often. Planned for routine like one day running and next day in gym. my height is 163 and weight is 57kg.Comments welcome.
Hi Ram, it sounds like you are just unfit, however, if you are concerned about your heart you really should visit your doctor.
Hi, I wrote a message to you on July 8th. (Thank you for the quick reply!) After buying my running shoes, I wasn’t able to run. I was taking pain killers for about a week and a half. Finally got off the pain killers and my knees were doing much better. I waited a day or two to see how well they were. Seemed fine. However, I went running the other night, with my new shoes and stretching before and after. All I can say is, I might NEVER be able to run again. My knees hurt so bad, I woke up in the middle of the night. It’s almost made me scared to try and run again. And it is very disappointing to me, cause I was losing weight and found a friend to enjoy the activity with. Is there anything you can recommend that I can do or should I just give up? I really hope you can help me. Thank you for all the responses and keeping this “forum” going.
Hi Bob. I really cannot suggest anything regarding running if you have problems with your knees. Maybe cycling or swimming could be alternative options? What does your doctor say about the condition of your knees with respect to exercise?
hai… after running, my heart rate is 194 per minute. After 2 mins it goes to 140 per minute. After 10 mins i’cant count my heart beat just by touching my chest. Is is normal. Thanks.
Yes, although in time as you get fitter your heart rate will not peak so high. What is your fully resting heart rate? How old are you? As a general rule a maximum heart rate for a guy will be about 214 – (0.8*age). So if you are 30 then expect a max heart rate of about 190. This is just a guide tough. If you are feeling no chest pain, dizziness, etc. then it sounds like you are just working your body hard and hopefully benefiting from it.
Hi motleyhealth, i’m 23 years old and my resting heart rate is 82 per minute now. before a week while sleeping it was in 70s. While playing cricket everybody gets tired after some time, but i still feels fresh. Before started running my weight is 60kg.. ran only 3 times, buy now my weight is 56. That’s y to increase my weight,planned to go to gym one day and running on another day. Will it help me to maintain stamina and good health? Thanks.