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12 Top Health Benefits Of Jogging

Charles Schulz Jogging Quote

I covered the health benefits of jogging briefly in my last article.  Today I am going to fully focus on this topic by listing 12 Top Health Benefits Of Jogging.

If you want more information on jogging and its health benefits after reading this article, make sure you check out the posts below:

1) Improved Cardiovascular Fitness

One of the first health benefits of jogging you will experience is improved cardiovascular fitness.  Cardiovascular fitness (also known as cardiorespiratory endurance or aerobic fitness) refers to how efficient the heart, lungs and vascular system (the vessels that carry blood and lymph through the body) are at delivering oxygen to the muscles that need it and also how efficient these muscles become at using the oxygen.  As your cardiovascular fitness improves your lung capacity increases meaning that you can take in more oxygen with each breath.  Your heart’s stroke volume also increases meaning that with each pump it can transport more blood and oxygen through the vascular system to the muscles.  Finally, your muscles become more efficient at absorbing oxygen meaning that they can take more oxygen molecules from the blood.

The overall effect is that with each breath you take in more oxygen, with each pump your heart transports more oxygen to your muscles and finally your muscles are able to utilise more of this oxygen.  With improved cardiovascular fitness comes further health benefits such as improved endurance, reduced risk of heart disease and reduced body fat.  I will be discussing all these additional health benefits of jogging below.

2) Reduced Blood Pressure

Reduced blood pressure is another of the important health benefits of jogging.  Blood pressure refers to the force with which your blood pushes against your blood vessel walls.  If your blood pressure becomes too high it weakens your blood vessel walls which makes them more susceptible to aneurysms (bulging), atherosclerosis (the build up of fatty substances on the blood vessel walls) and hemorrhage (bursting).

The overall impact is that the flow of blood to and from your heart gets restricted causing it to become weak whilst at the same time having to work increasingly hard to pump blood through these blocked or damaged blood vessels.  Over time this leads to the onset of heart attacks and heart disease.  High blood pressure can also cause significant damage to your brain, your kidneys, your cardiac muscles and your eyes.

No one knows exactly what causes high blood pressure.  However, there are a number of risk factors and one of these is poor cardiovascular fitness.  Therefore, by improving your cardiovascular fitness through jogging you can reduce your blood pressure and avoid the associated complications.

3) Increased HDL (High Density Lipoprotein) Cholesterol

Another of the key health benefits of jogging is increased HDL cholesterol levels.  HDL cholesterol (also known as good cholesterol) helps control your overall cholesterol levels by scraping your blood vessels for excess cholesterol and then carrying it to the liver where it can be processed and excreted.  If this excess cholesterol is not removed it may form plaque on your blood vessel walls which causes them to harden and become blocked.  This then restricts the flow of blood to and from your heart which (as discussed above) ultimately causes heart attacks and heart disease.  Improving your cardiovascular fitness increases your HDL cholesterol levels and in this way exercises such as jogging support a healthy heart and vascular system.

4) Reduced Risk Of Heart Disease

By improving your cardiovascular fitness your heart becomes stronger and more efficient.  A strong heart is more resistant to disease and is also under less pressure as it does not have to work as hard to pump blood around the body.  Improving your cardiovascular fitness also lowers your blood pressure and increases your HDL cholesterol levels which further protects you from heart disease.  Therefore, one of the further health benefits of jogging is a reduced risk of heart disease which comes from the improved cardiovascular fitness.

5) Improved Endurance

In simple terms, oxygen allows your body to release and use the energy that you get from food.  The more efficient your body is at using oxygen, the more energy you can produce during exercise.  As discussed above, improving your cardiovascular fitness increases the volume of oxygen you can take in with each breath, increases the amount of oxygen pumped with each heartbeat and increases the volume of oxygen your muscles absorb.  Therefore, another of the health benefits of jogging is increased energy levels and improved endurance which allow you to jog for longer.

6) Stronger Bones

When your bones are placed under stress they are forced to adapt and this leads to an increase in bone mineral density.  Weight bearing exercises such as walking, jogging and weight lifting all stimulate an increase in bone mineral density.  The benefit of this is stronger bones that are less likely to bend, fracture and break.

7) Reduced Cancer Risk

One of the long term health benefits of jogging is a significant reduction in cancer risk.  Regular cardiovascular exercise such as jogging is thought to reduce your colon cancer risk by as much as 50% plus it also lowers your chances of contracting breast cancer, lung cancer, ovarian cancer and prostate cancer.

8) Prevention And Treatment Of Diabetes

Another of the fantastic health benefits of jogging is that it can act as a great defence against diabetes.  Although no one knows what causes diabetes a sedentary lifestyle and being overweight are two of the main risk factors.  Both of these risk factors can be negated by jogging regularly.  Pre-diabetes can also be prevented from developing into full type 2 diabetes by doing more exercise.  Even if full diabetes develops exercises such as jogging are a very effective treatment tool.

9) Stronger Immune System

There are a number of studies which link regular exercise with a strong immune system.  There are a number of reasons behind this.  First, regular exercise is thought to stimulate the production of lymphocytes (white blood cells) and macrophages (cells which attack bacteria).  Secondly, consistent exercise is believed to make immune system cells circulate through the body more quickly and also make them more efficient at fighting bacteria and viruses.

10) Improved Mental Fitness

Jogging does not just impact your physical fitness.  Another of the brilliant benefits of jogging is that it improves your mental fitness too.  First, it can build confidence and self image because you are constantly challenging yourself and changing the way your body looks.  Secondly, it can help you overcome anger and stress by giving you an escape from the pressures of day to day life.  Thirdly, it can boost your mood through the release of endorphins (hormones which produce a sense of happiness and well being).  Finally, it can help you become more focussed and determined as your will to succeed with your jogging becomes a skill that can be transferred to other areas of your life.

11) Reduced Body Fat Levels

Fat loss is one of the key health benefits of jogging.  An average person burns about 150 calories per mile jogged.  So if you go for a five mile jog four times per week you will burn approximately 3,000 extra calories each week (750 calories per jog).

Furthermore, cardiovascular exercises such as jogging can also increase the number of calories you burn whilst resting.  According to this article you can burn up to 15% more calories than normal in the 48 hours after you exercise.  So if your metabolism dictates that you burn 2000 calories a day you can potentially burn an extra 300 calories per day (2100 calories per week) from this post exercise boost.

The overall impact is a notable increase in calories burned per week.  Jogging can help you burn calories as you jog and whilst you rest.  Provided that you carry on eating the same as you were before you started jogging this should equate to a reduction in body fat levels.

12) Improved Sleep

One of the final health benefits of jogging is that it may help you sleep better.  According to this article, cardiovascular exercises such as jogging (particularly in the morning) can help improve your sleep patterns.  The study suggests that exercising in the morning helps people set their circadian rhythms to be awake during the day and asleep during the night.  Exercise also has a number of positive effects on your mental fitness (as discussed above) which are believed to help you relax and free your mind, making you ready to fall asleep at night.

Health Benefits Of Jogging Summary

As you can see there are many mental and physical health benefits of jogging.  If you go jogging a few times a week you can protect yourself from various diseases, improve your cardiovascular fitness, clear your mind and enjoy all the health benefits of jogging discussed in this article.  So next time you have a spare half an hour or more why not grab your trainers and give it a go?

Further Health Benefits Of Jogging Resources:

Cardiovascular Fitness (ASMI.org)
Exercise and Bone Density (My Food Diary)
Exercise and Immunity (About.com)
Exercise and Sleep (About.com)
How to Increase Endurance For Sports (Associated Content)
Hypertension and Heart Disease (Memorial Hospital)
Mental Benefits of Jogging (About.com)
Jogging Benefits
Raising Your HDL Levels (About.com)
Running (Jogging) (Medicine.net)
Running Quotes (Quote Garden)

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About Tom

Tom is the owner and operator of Free Fitness Tips and Best Fitness PLR. He has a keen interest in health and fitness and has been writing about that very topic on this website since 2007. He stays fit and healthy by going to the gym at least four times a week and eating fresh, natural foods most of the time. You can find out more about Tom by clicking here. Alternatively, you can follow Tom via Facebook, , Twitter, Pinterest and YouTube or follow this blog via RSS.

Comments

  1. hey , ive just started jogging and yes ,
    it seriously clears my mind and makes me feel relaxed .
    It also gives me the calming effects to let me sleep peacefully at night .
    But unfortunately , I am a smoker .
    I do smoke , but jog .
    I weigh 68.9 kg with the height of , if im not mistaken , 164cm .
    I would love to lose the fats from my body , and at the same time ,its quite hard for me to kick my smoking habit . I know that in order to lose weight , I would also have to eliminate toxin from my body .
    I dont do alcohol nor drugs . Only smoking .
    Any advice for me ? do email me back . thanks !

    [Reply]

    Tom Reply:

    Hey Sarah. Glad you enjoyed my article. I have actually written a series of articles on quitting smoking which you can find can read by clicking here. Hopefully, these articles will help you in your quest to quit.

    [Reply]

  2. Great article and I agree! Jogging in the morning always puts me in a best mood especially if on particular day I can push myself to run that “extra mile”… Feels sooo good! :-)

    [Reply]

  3. Glad to hear it Cassia.

    [Reply]

  4. Hi. I am Praveen (male) from Bangalore India. I am 168 cm and around 80kg. I know I need to loos lots of weight. From past 11 days I am doing jogging every morning for around 15 mins with some simple stretching exercises for 15 mins after it. Now my weight is 76.2 kg. I strictly follow healthy diet with lots of liquid whole day. i am almost loosing 250 gram per day. Is it okie to loose this much weight. I hope I will be able to maintain this healthy habit. Now my first aim is to see myself 74 kg and then will make later milestone.
    Thanks for posting nice article.

    [Reply]

    Tom Reply:

    Hey Praveen. Glad to hear your fitness plans are working for you. The amount of weight you are loosing does sound a little too much. The general recommendation is to lose no more than 2lbs (a little under a kilogram) per week. Currently you’re losing almost double this so if it continues I would recommend that you start adding a few more calories and then cut them out a little more slowly so that your weight loss is gradual.

    [Reply]

  5. hi tom! yah ur right. i just start jogging every morning and its give me a nice feeling. I think jogging is enough and more better than go to gym because you need to spend more while jogging is free of charge and you can do it anywhere. do you go to the gym?

    [Reply]

    Tom Reply:

    Hey Vincent. Yeah I go to the gym quite regularly as I like to do specific resistance training but you make some very good points.

    [Reply]

  6. Hi iam Samer, ive been jogging for the past 2 months and have really
    enjoyed the experiance with increase in my stamina, i walk or jog 5-6 times a week for a total of about 50km per week.
    My only concern is that i was told that jogging frequently will lead to future problems in my knees and joints. Iam 46 years old and am concerned that
    in a few more years i will experiance problems in my knees and legs
    Any comments regarding this matter?

    [Reply]

    Tom Reply:

    Hi Samer – Thanks for your comments. I have read about the concerns you mention. Unfortunately I haven’t done any research into this area yet so wouldn’t be able to comment. I will look into the potential negative impacts of jogging at some point during the future but until then I would advise you to start taking a joint strengthening supplement such as glucosamine. Also if you experience any pain or discomfort have a day or two off. Sorry I couldn’t be any more help.

    [Reply]

  7. Hello Samer,

    I had experienced similar symptoms at the beginning and discovered that jogging on soft surfaces such grass or joggers track with special surface will reduce the pain. Try that and good luck!!

    [Reply]

    Tom Reply:

    Hey Cassia – Thanks for the great advice. Does jogging on treadmills have a similar effect too since it is a more springy surface?

    Cletus – Glad you liked the article so much. I really appreciate the positive feedback.

    Hey Storm – I’ve not really looked into this topic in great detail. I know that consistently jogging on hard surfaces can damage your knees but this can be avoided if you stick to softer surfaces or have days off from jogging.

    Ryan – I’m happy to hear jogging has helped you get through your exams. I agree with you totally. It’s a great mental release. As for the toning question perhaps try mixing your jogging up with a few free weight sessions. This should allow you to burn fat (from the jogging) whilst toning your muscles (by using the free weights).

    AJ – Congratulations on the weight loss. Really great to hear.

    Dennis – From boredom to addiction hey? That’s some progress. Thanks for the feedback.

    [Reply]

  8. Cletus Ogidi says:

    HONESTLY, YOUR ARE AN ASSET TO THE HUMAN RACE. I HOPE MORE PEOPLE WILL GLADLY READ YOUR WRITE-UP AND ADHERE TO THE ROUTINES TO ENJOY THE ACCRUABLE BENEFITS. THANKS A MILLION FOR MAKING MY DAY. HOPE TO READ MORE FROM YOU. I AM IN NIGERIA.

    [Reply]

  9. Hi,

    I have just started running as an aim to get fit for my summer holiday, I found your article very intriguing and helped me to motiavte myself to succeed in my objectives. I never realised there were all these benefits to jogging. I also wanted to know, are there any disadvantages to jogging at all?

    Storm Etin

    [Reply]

  10. A great article you have it here. Full of info needed. I’ve started jog on last Monday, 12 Apr 2010. Before I’ve decided to jog, I’ve start to diet for a 2 weeks- avoiding rice and all those junk food as well try to chew my food slowly. Then last night, I had a check on my weight. Before : 73kg. As of last nite: 68kg

    [Reply]

  11. Hey Tom!

    I started jogging regularly about 6 months ago, not only do I physically feel much better, but I strongly believe it is great for stress.

    As a student going through loads of exams, it has been important to find ways to deal with stress, so my mind is at its most efficient when revising. Jogging has helped me massively with this! It gives you the strength mentally to just get on with things.

    Anyway, although jogging and eating healthier has already helped me a lot physically, i need one final push to finally put some tone on to my body, would you have any advice for me? I am thin, but not toned. I weigh 10 stone, and am about 5 ft 10.

    Thanks, and great blog by the way!

    [Reply]

  12. dennis borleo says:

    Hello..tom..thank you for this article..i’ve been jogging for the last three months with the intention to kill boredom…yet, im so addicted to it that I can’t stop myself from waking up in the morning and starting to jog for an hour everyday..your article enlightens me a lot about the benefts of jogging..thanks..keep it up..great article

    [Reply]

  13. Hi Tom

    Well, according to the professionals jogging on treadmills is easy for the joints due to the padded surface so I think that the answer is yes. However from my personal experience jogging outside has not only more benefits but its also more fun :-)

    Spring greetings for all the joggers out there! Keep up with the good work!

    [Reply]

  14. Hi Cassia – Thanks for clearing that up. I agree that as long as the weather is right it is much better to jog outdoors.

    [Reply]

  15. Great post.

    Thanks. Informative articles like this only serve as more encouragement to get out there and jog!

    And, FYI: for anyone out who feels they need a little more motivation to get out there: the Nike + ipod thingy is fantastic! I started using it a month ago and it really helps get you out there to compete against yourself!

    Just started jogging one month ago, and today I just completed my quickest 2 mile run yet. It took me a little over 21 mins. For me, that’s fantastic!

    Good luck to other new runners out there! And thank you Tom for posting this blog!

    [Reply]

  16. Hi Tom,
    I started jogging couple of weeks back.Just wanted to know how to build up stamina for jogging over the period.I could now jog 1 mile max in my second week.Any Tips?

    [Reply]

  17. Erick – Thanks for commenting. Sounds like you are making some fantastic progress with your jogging. Keep up the good work.

    Nits – I find that consistent jogging allows increases your stamina quite well. Just keep at it and you will start to notice improvements.

    [Reply]

  18. Muhammad says:

    hey man, I just wanted tosay that this was a great article. It was well researched and has increased my motivation.

    [Reply]

    Tom Reply:

    Thanks for the positive feedback Muhammad. Much appreciated.

    [Reply]

  19. Pablo Rimirez says:

    Hi,

    This is a great article, i have been jogging for months now, and all the benefits of jogging as listed here are really helpful to know. I now experience less stress, am more energetic and more focused on the stuff in my life.

    Another reason i jog is because i used to be addicted to masturbation and porn. As masturbation is really bad for your health ( if you do not agree with me, i can give you very useful info on the topic) and a complete waste of time, after jogging all this time, i haven’t masturbated for 5 months now, and i will keep it up.

    Another thing you should know jogging also improves your sex life, jogging helps you have sex for longer periods of time and you feel less and less tired, which makes it more pleasurable…i am talking from experience.

    [Reply]

    Macs Reply:

    Hi Pablo,

    I would be interested to hear what you think the negative effects of masturbation were? To the contrary most medical experts recommend it – female and male.

    Also I feel it has the reverse effect and immediately post exercise I often feel the need to masturbate…I am under the impression this is a side effect of cardio workouts. as there is a release into the body…would be interested to hear others thoughts on this, guys as well as girls. Thanks all.

    [Reply]

  20. sunil somani says:

    I m 42 yrs old man,height 5 ft 11 inches n weight 73kg.I am an ankologist spondolysis patient. I am doing jogging for 30 minutes on road. please comment

    [Reply]

    Tom Reply:

    Hey Sunil. I’m not very familiar with this condition but sounds good that you are taking up jogging.

    [Reply]

  21. Thankyou for the information. i want to start jogging to help my P.E. (pectus excavatum)

    [Reply]

    Tom Reply:

    Sunil – I’m not very familiar with this condition but sounds good that you are taking up jogging.

    Pablo – Glad you enjoyed the article and glad it has had such a positive impact on your sex life. Definitely the most unique comment I have had on this article so far :-)

    Jason – I’m not too familiar with this condition but hope jogging helps.

    [Reply]

  22. hello its me again started running for the first time last week by jogging for 10 minutes 5 times a week and 1 did a 10 minute jog once this week really easy. so tonight i bumped it up to half hour n my legs did feel tired abit. shall i stay at this time for a couple of weeks or bump it up again next week? dont want to hurt myself or anything. :) any advice would be appreciated.

    [Reply]

    Tom Reply:

    Hey Jason. I would try sticking to a 30 minute jog if it is starting to hurt your legs. Also make sure that you can handle five jogs a week. At 30 minutes each that is a lot of running with very little recovery time in between.

    [Reply]

  23. Amazing post! I was searching for something along the lines of this and its greatly help me being a newbie. Life’s Too Good I would like to thank you for the efforts you have made in writing this valuable post. I am hoping the same best work from you in the future as well.

    [Reply]

    Tom Reply:

    Thanks Nikita. In the future please could you refrain from linking to your own blog within the comments unless it is relevant.

    [Reply]

  24. Hi! im about to test myself with this exercise and started last night for 1 hr walk and jog.. my concern was that since im a woman i dont like my muscles above knees to look like mans muscles, or obviously noticeable.

    [Reply]

    Tom Reply:

    Hi Kris – I don’t think you will build huge legs from jogging alone. Your muscles may tone up but I don’t think they will get larger. It’s only if you add significant weight that they will start to increase in size.

    [Reply]

  25. hi! nice article. it is really nice that some people are sharing what they know about the benefits of jogging. I was 195 lbs 1 year and 6 mos ago… now i am 150 lbs :) thanks to jogging, proper diet and exercise almost daily… i have a waistline of almost 40 inch before and now… i have 30 inch waistline… lean muscles and hopefully to target my dream of having a 6 packs…

    go go go guys and gals… JUST DO IT… stop making excuses and start JOGGING now!

    you can check my website to see how i look like before and now :)

    cheers

    [Reply]

    Tom Reply:

    Glad you liked the article Jhong and really great news that jogging has had such a positive impact on your life. Keep it up and I am sure you will get that 6 pack.

    [Reply]

  26. hitesh goswami says:

    hey buddy i m 23 years old i m dentist but i like to be a boxer k i know icant do it in real,but i want to acheive that stamina and power in my body what regime you will suggest i dont have time to go to gym.i m doctor so i see that article is great you support health i like it very much.please do reply on my email.give me details if you can of my xtreme regime.i wnt to know my bodys full potential.i m 164cms and 72 kg.i wanto be like rocky balboa.

    [Reply]

    Tom Reply:

    Hey Hitesh. Thanks for the interest. I don’t really have space here to go into full details of a boxing workout here but if you do a Google search there is plenty of information out there. For your diet, try to stick with natural, unprocessed foods that are rich in protein, natural fats, fibre, vitamins and minerals such as fruits, fish, meats, nuts and vegetables. Hope this helps.

    [Reply]

  27. Hi just to clarify on two things , I am 44 and do jog 3 times a week.I love to run for longer periods and does about 6 to 7 km at a stretch, I am 5 feet 10 1/2 , and 77 kg.

    1. what is the best distance for a 44 year old male and how often ?
    2. will this lead to any joint pains or arthritis condition in future ?

    Thanks,
    dw

    [Reply]

    Tom Reply:

    Hi Dhammika – Sorry but I wouldn’t really wouldn’t be able to comment on point 1. I don’t know what the optimal distance is for jogging based on height, weight and age. My advice would probably to listen to your body. If you are sore after a run then you are probably doing too much.

    For point number 2, jogging is an impact exercise so can potentially cause joint pain. However, I have found that supplements such as glucosamine are a good remedy for this. Hope this helps.

    [Reply]

    dhammika Reply:

    Tom thank you so much for your early answer.
    Take care
    dhammika

    [Reply]

    Tom Reply:

    No problem Dhammika.

  28. Excercise is amazing really… The more you do it, the easier it becomes!

    Once you break that habit of feeling tired after gym session, you feel on top of the world :)

    [Reply]

    Tom Reply:

    Totally agree. Thanks for your comments.

    [Reply]

  29. Hi Tom,

    I start my jogging last week but first time i do it i had a stomach pain and second time i feel very difficult to breath.Should i continue doing it.

    Im very skinny but want to reduce my thigh fat.Pls advise on this.Thanks

    [Reply]

    Tom Reply:

    Hi Ramini,

    How long were you running for? Do you have any underlying health conditions such as asthma. If running doesn’t suit you then perhaps try cycling, walking or the stepper machine at the gym.

    Tom

    [Reply]

    ramini Reply:

    im very healthy person,but i dont exercise at all and its been a year since i sweat.im doing slow walking now,will be affective to reduce my thigh abd buttock.

    Thanks

    [Reply]

    Tom Reply:

    Hey Ramini. Thanks for your comments. How come you do not exercise very often?

    ramini Reply:

    last time i was very skinny so i dont bother to do exercise but as im working in the office my buttock and thigh becoming bigger day by day.Whole day i sit and do the work in pc.So when i start to run suddenly,i find its very very difficult.

    Even though i force myself to run or walk fastly,im not sweating at all.My friend who follow me sweat a lot.

  30. Hi,

    It’s really good and motivating article. Thanks.
    I am 32 yrs of age and my weight is 80 kgs with 6.2 ft height, I have high blood pressure varies from 150/90 to 160/100, could you pls advise whether I can do jooging.

    Thanks,
    Vijay.

    [Reply]

    Tom Reply:

    Hi Vijay – I would recommend you consult your doctor about this. It’s more of a medical issue than a fitness issue.

    [Reply]

  31. Hi!
    Jogging does help the heart… I am fat and I was a smoker (stopped for a year now!!) and before I used to get a lot of heart aches and fluttering of the heart etc. I was really scared to go to the doctor and get it checked up, so I decided to go jogging, to see if it really does improve the heart. I am so happy to say that 4 the past year I have very little chest pains and breathing seems so much more easier!! I do still get heart pains, but not as much as before, and I notice they increase when I stop exercise for a few days. Thanks a lot for your aritcle!!!

    [Reply]

    Tom Reply:

    Hey Sham. Excellent success story. Well done for quitting smoking and taking up the jogging. Glad to hear you are now reaping the rewards for your hard work.

    [Reply]

  32. Dear sir,
    I am Jacky and i use to jog every morning and also do some amount of physical exercises. I use to take hard drinks during my college days and even now specially on weekends. But simultaneously i use to do workouts every morning. Kindly guide me for quiting hard drinks.I work in an MNC and have a big circle of friends. Its been rather difficult for me to avoid parties and drinks. I am 27 years old.

    Thanks

    [Reply]

    Tom Reply:

    Hi Jacky – Sorry but giving up drinking is a little beyond the scope of this website. There are plenty of books and classes that can help you in this area.

    [Reply]

  33. Hi Tom,

    Sorry I’m a little late to the party on this discussion, but I just wanted to say, great article!

    I can vouch personally for how good regular exercise, like jogging has a positive impact on how good I feel both mentally and physically, but it’s good to read about some of the science behind how and why it affects us in this way, in your article…..Keep exercising everyone!

    [Reply]

    Tom Reply:

    Hey Matthew – Thanks for commenting. In future please can you comment using your real name? Thanks.

    [Reply]

  34. Romeo Dimaapi says:

    The top 12 benefit of Jogging already working in my Physical and mental fitness for my age as 60 years old. Regularly once a week almost 7 kilometers jogging with Karate Fundemental exercises in 15 minutes. As my apperance 60 years olI am looking younger and strong, look like a 30 years old man, thanks for my regular jogging with Lord guidance,

    [Reply]

    Tom Reply:

    Congratulations Romeo. That’s amazing that you can stay so active at 60 years of age.

    [Reply]

  35. jesse marmol says:

    hi, jog 10 km a day is it too much?

    [Reply]

    Tom Reply:

    I’d say it’s a bit much. Do you take any days off?

    [Reply]

  36. jesse marmol says:

    yeah only 1 day. why is it im not losing weight? i run almost a year

    [Reply]

    Tom Reply:

    Hi Jesse – Weight loss depends on many things. I imagine the reason you are not losing weight after running for 1 year is your diet but I couldn’t be sure without more information.

    [Reply]

  37. jesse marmol says:

    i run 9.5 km in 60 minutes is it good?. i want to run fast coz i drink 3 bottles every night, so i need to burn more calories is it enough 9.5km in 60 min. everyday?

    [Reply]

  38. Hi Jesse – that probably explains why you are not losing weight then. Is there any way you could reduce the amount you drink each night or only drink 3 bottles on alternate nights. This would help you cut a lot of calories.

    As for the running that’s pretty good yeah. What I would do now is target improvements. Either try to run a bit longer each week within the 60 minute timeslot (so maybe next week try to run 10km in 60 minutes) or try to improve your time each week for 9.5km (so maybe next week try to run 9.6km in 60 minutes).

    [Reply]

  39. jesse marmol says:

    ah ok thanks. my weight is 75k at 5 6″ is it overweight?

    [Reply]

    rick Reply:

    yes

    [Reply]

    Tom Reply:

    It is slightly overweight yes Jesse. I’d say aim to get down to about 65kg.

    [Reply]

  40. jesse marmol says:

    hi! we have fun run this coming sunday how the preparation for 10km run? i ran now 54minutes in 10km everyday is it good for competition?

    [Reply]

  41. That’s a good time Jesse. If you are doing 54 minutes every day I would now try and push yourself further and get it to around 50 minutes. Keep pushing yourself until your running your absolute best time.

    Tom

    [Reply]

  42. Hello Tom,
    Nice Article, been jogging for about 3months now, well i have to tell people, its a serious fun!…most importantly besides keeping fit, while jogging i notice i do lot of critical thinking, don’t know why, but i have noticed that when i jog alone, i get to think very good during the act,also i use it in relieving myself of stress. Its massive fun i must confess, i am so addicted.

    Cheers for further enlightening me with your article.

    [Reply]

    Tom Reply:

    Glad you liked the article Biggy. Yeah it is a great stress reliever and as you say it’s a great time to get all your critical thinking done. I think the reason for this is it’s one of the few times that you can be truly away from all the hustle bustle of modern life and be alone with your thoughts.

    [Reply]

  43. Hi Tom,
    Your article regarding the jogging was very interesting and very motivational tooo.I personally wake up early mornings and started jogging for about 2 months daily 6 k.m per a day i notice a lots of changes in me now in the initial days i felt very hard to complete 1 to 2 k. as very very tough and i used to get pains in my knees and others parts of legs but after that they started reducing gradually without my notice and now i feel much more better and after jog while doing some brisk excercises and taking a gap in the gap i feel like its like heaven enjoying the cool breeze in the early mornings with normally 0% any sort of pollutions so i request all my friends to jog and reduce your mental and unwanted stress and enjoy a happy living …..

    [Reply]

    Tom Reply:

    Thanks for stopping by aytop. I’m glad you found the article interesting and glad that jogging has helped improve your quality of life.

    [Reply]

  44. Hello Tom
    Thank you for such an insightful and helpful article. I just started running. I am doing 15mins around the neighborghood pond, walking paths. I guess I would call it, for starters.
    My aim is to lose the inches on the waist(belly fat). Is this acheivable with just running. Oh and offcourse a diet consisting one proper meal a day and two shakes-Body by Vi. I usually run mornings.

    [Reply]

    Tom Reply:

    Hi Barbra – Glad you liked the article. Nutrition is definitely the most important factor when it comes to losing weight. However, doing cardio can certainly help you burn some extra calories and when it comes to losing fat, I’ve personally found running to be the best cardio exercise out there. When I’ve been trying to lose weight and gone running daily I’ve seen my stomach visibly shrink after about 3 to 4 weeks of consistent running.

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  45. Jogging is my main activity for take care my health. I started this exercise when I was in form 4 (16 years old) and becoming this as my routine and for the result my body quite slim and my health also good. I am suggested to the people all around the world to make it as regular excercise and will get the benefits where your body will look good and excellent. Besides that you must eat wisely and less junk foods. TQ

    [Reply]

    Tom Reply:

    Wow. Jogging since 16. That’s great Syed.

    Glad to hear it’s working so well for you and thanks for sharing the positive message.

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  46. Hello Sir,

    Nice article you have here.. Thanks for sharing it with us. I started jogging last month and have been continuing to do so up till the present day.. When i first started i barely last 10mins and my leg easily hurts.. But i didnt give up and fast forward present day i can last about 20mins non-stop and my legs dont hurt anymore and my weight is slowly decreasing.

    However, now i want to start jogging early in the morning before I work, should i run on an empty stomach?

    [Reply]

    Tom Reply:

    Hey Farid – Glad to hear you’ve made good progress with your jogging. I don’t think there’s any problem with jogging on an empty stomach and if you’re trying to lose body fat, it should allow you to burn even more than if you jog after eating.

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  47. Thanks Tom. I did not realize that the actual fabric of bones could be improved. Great news! Also looking forward to actually falling asleep when I go to be vs tossing and turning for a half hour.

    [Reply]

    Tom Reply:

    Glad you liked the article Kevin :).

    [Reply]

  48. Tom, Its a nice article…
    I started jogging 5 days back.. I feel good.. My main motive to start jogging is to reduce weight..
    Would you suggest me food items to be avoided ??
    Any method of jogging to reduce weight ??
    I weigh 86 kgs with a big tummy… :P
    Also I get bit tired easily. But I am able to stay active throughout the day till night…

    [Reply]

    Tom Reply:

    Glad you like the article Abishek.

    The main foods you want to avoid are processed ones. If you eat a lot of processed foods, substitute them for home cooked meals with fresh vegetables, meat and fish.

    As for the jogging, try mixing in some intense sprint sessions along the way. This should help you burn more calories while you’re out jogging and reduce your weight.

    Hope this helps.

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  49. Good article. I began running on March 31, 2012 using an app called ease into 5K. I was 44 years old, and the longest run on that first day was 60 seconds, and I struggled. I weighed 242lbs after a high of 259lbs 1.5 months earlier. I remember looking ahead in the program and thinking there was no way I could do a five minute run! Through healthy eating and persistance running, I now weigh 186lbs, and run 3-4 times per week, averaging between 6-9 miles per run. I am addicted to the way running makes me feel.

    [Reply]

    Tom Reply:

    Congratulations Paul. Always good to hear a success story. Thanks for sharing.

    [Reply]

  50. I have been running for years, since 1976. I have just discovered that when I go back to building my distance running after just running 3 miles at a time, I tend to get sick soon after an increase of an added mile & a-half. What do you think?

    [Reply]

    Tom Reply:

    Hi Christy – Thanks for your comment. It sounds like you maybe increasing the distance too fast. Have you tried scaling it up by just half a mile and seeing how you feel after that?

    [Reply]

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