June 14

Know the Health Benefits of Running and Jogging Before You Start


Starting a running or jogging routine is a great way to improve your health, but it's important to know the potential benefits and risks before you begin. 

Running and jogging are great exercises for improving cardiovascular fitness, but they can also lead to injuries if you don't take the proper precautions.

According to studies, running 5 to 10 minutes at a moderate pace every day can help lower your risk of dying from heart attacks, strokes, and other common ailments. 

However, the same study found that these advantages peak at 4.5 hours per week, indicating that there's no need to run for hours every day.

Running is a high-impact activity that can lead to problems like stress fractures and shin splints if you overdo it.

Understanding the health benefits of running and jogging can help you make the most of your workout and avoid injuries.

Running vs Jogging

The intensity of running and jogging varies. Running is faster than jogging, uses more kilojoules, and puts more strain on the heart, lungs, and muscles.

Running, as opposed to jogging, requires a higher level of general fitness. 

Both running and jogging are aerobic exercises.

Any physical activity that provides energy by combining oxygen with blood glucose or body fat is called "aerobic exercise."

Why do people go Jogging and Running? - Your objective

There are many reasons people choose to go jogging or running. For some, it is a way to relieve stress and clear their minds.

For others, it is a way to get in shape and improve their overall health.

Whatever the reason, jogging and running can be beneficial for both the body and the mind.

Consider what you want to get out of running or jogging. Consider the following points

Getting in shape

If you're a beginner, start with brisk walking, then jogging, and finally running. It should take a few months to complete.

To increase your general fitness

Combine jogging with other forms of exercise (such as swimming or team sports).

Lose Weight

By incorporating more fresh fruits and vegetables, lean meats, wholegrain cereals, and low-fat dairy items into your diet.

Reduce your intake of dietary fats, fast food, soft drinks, and sugar.


Running with a friend or joining a local running club might provide companionship.

Competitive Event

Events may be organized by running groups. Most running clubs offer lessons to runners of all abilities, from novices to experts.

Participating in fun events or marathons is a great way to put your running talents to the test. 

People of all ages and abilities are welcome to participate in many community-based running events.

Join an orienteering club in your area if you want to combine running with the challenge of navigating over various terrains.

15 Health Benefits of Running and Jogging

Jogging and running have many benefits associated with them. Experts break down 15 stunning benefits of running that will persuade you to put on your running shoes.

Running is beneficial to your joints

Don't be deceived by the idea that "running is terrible on your joints." "There's usually a lot of talk about the negative effects of jogging on knees and joints," Corkum adds.

"Active marathon runners, on the other hand, have a lower prevalence of hip and knee arthritis."

(Studies published in The Journal of Bone & Joint Surgery back this conclusion, finding no link between running history and arthritis.)

"Instead, the study discovered that hip and knee arthritis is influenced by age, family history, and surgery history," explains Corkum.

Running burns a huge amount of calories

 "A one-hour weight-training workout at the gym burns around 300 calories on average."

"A typical hour-long run burns roughly twice that," says Tammie Dubberly, a running coach with Whole Body Fitness in Portland, Oregon, who is certified by the American Council on Exercise.

Meanwhile, researchers from the Medical College of Wisconsin and the VA Medical Center discovered that using the treadmill at a "hard" level for an hour burnt an average of 705 to 865 calories.

The stair-climber, rowing, and stationary cycle all burnt considerably fewer calories than the treadmill.

Many cancers are reduced by running

Similar findings have been discovered by a lot of researchers that running is beneficial if you are diagnosed with cancer.

Regular exercise, in this scenario, reduces the negative effects of rigorous therapies while also supporting you physically and emotionally.

It also lowers your chances of developing another type of cancer and minimizes your cancer-related death.

Running is suitable for people of all fitness levels

It's unlikely that you'll be able to leap right into Olympic weightlifting. But, says Janet Hamilton, C.S.C.S., exercise physiologist with Running Strong in Atlanta, "you can just wake up one morning and decide to go for your first run."

Plus, you won't have outgrown it decades later. Every running session may be tailored to meet your specific needs, making sure that you never reach a stalemate.

Running is good for your mental health and reduces depression

Most people begin running to enhance their fitness. After a short time, these new runners often respond to the question, "Why do you run?" with a different response. She said, "Because it makes me feel better." 

Emotions, mood, mental energy, and having fewer unpleasant days are among the topics discussed. A plethora of evidence supports this impact.

A 2016 meta-analysis of exercise and depression came to the following conclusions, among other positive outcomes:

1) Exercise is a "effective treatment" for depression;

2) Exercise is just as helpful as psychotherapy and prescription drugs; and 

3) Exercise "may serve as an alternative" to costly and often difficult-to-find/schedule medical care.

Running enhances your ability to follow through (in all aspects of life)

You can get through anything if you can go through a run. Really.

Cardio exercise, according to research from the University of Iowa, takes extended and continuous effort (hello, long, hot runs); thus practicing it regularly can help you persist with long and tough tasks.

Is there a big, vexing job assignment on the horizon? Your jogging routine has you covered.

Running enhances cognitive function and lowers the risk of dementia and Alzheimer's disease

Running may boost brain health by promoting the release of brain-derived neurotrophic factors, according to one meta-analysis (BDNF).

The growth and survival of neurons in the brain are aided by this protein. 

Another study found that being physically fit increases total brain volume, which includes gray matter.

Even if you don't start running until your forties or fifties, you'll benefit from the protection it provides against the types of brain plaques associated with cognitive decline and Alzheimer's disease.

It is the most recent and surprising component of running's health benefits, yet it makes complete sense. Running boosts blood flow and elevates heart rate.

The supply of oxygen-rich blood to the brain is part of this. It's tough to see this being anything other than fantastic.

It also keeps your eyes in good health

Type 2 diabetes, high blood pressure, and obesity all have an impact on your eyes, just as they do on your heart.

Running, according to a study published in Medicine & Science in Sports & Exercise, may lower your risk of developing vision-clouding cataracts by preventing certain chronic diseases.

It aids in the reduction of stress

Running might help you relieve stress if yoga isn't your thing. "Running relieves stress because it forces you to be really present," Sims explains.

"I use jogging as a form of meditation, concentrating on my breathing and occasionally reciting a mantra on the inhales and exhales."

Running also allows me to disengage from the stresses of the day and focus on bettering myself while listening to music I enjoy." 

Is it still necessary to persuade you? According to a recent study published in the journal Neurobiology of Learning and Memory, jogging can really help the brain cope with long-term chronic stress. Grab those sneakers while they're still available.

It has the potential to take you outside

Let's talk about vitamin D if you don't believe that how much time you spend outside has an impact on your health.

The sun is our primary source of this important vitamin, which keeps your bones healthy, your mood up, and your immune system running smoothly—which is why new research published in the Journal of Pharmacology and Pharmacotherapeutics suggests that the more time you spend outside, the better.

This isn't to say that treadmill running isn't beneficial; as the author points out, "outdoor and indoor jogging may actually complement each other."

"The treadmill can be a useful training tool because it keeps a runner's pacing consistent and provides a safe, temperature-controlled environment to run in," she says.

It could help you sleep better

Cardiovascular activity, according to John Hopkins Medical Center researchers, can help you fall asleep sooner and sleep better—as long as you leave yourself a few hours to settle down before bed.

Sims has personally reaped the benefits: "Running helps you fall asleep sooner, allowing you to sleep longer," she explains. Plus, "the more sleep you get, the more likely you are to stick to a workout plan."

Running boost your immune system

David Nieman, an exercise scientist and 58-time marathoner, has spent the last 40 years studying the relationship between exercise and immunity.

While looking at the effects of nutrition on the immunity state of runners, he discovered mostly extremely good news and a few cautionary remarks.

His summary is as follows: Modest exercise boosts immunity; ultra-endurance attempts can lower immunity (at least until you have fully recovered), and dark red/blue/black berries help your body stay robust and healthy.

"The compelling link between physical exercise and the body's defense system," wrote Nieman and Laurel M. Wentz in a 2019 study.

They present evidence that running can, among other things, improve disease surveillance, reduce inflammation, improve gut microbiome composition, reduce the risk of upper respiratory infections and influenza, and improve antibody response.

Running can aid in overcoming common cold

"An easy 30-minute run will boost your immune system and help you fight off a cold before it takes hold if you're starting to feel under the weather," Fitzgerald adds.

According to a study published in the British Journal of Sports Medicine, people who did aerobic activity at least five days a week had 43 percent fewer upper respiratory tract infections than those who did less aerobic activity.

When runners did catch a cold, the intensity of their symptoms was dramatically reduced.

Blood pressure is reduced while you run

The Global Burden of Disease Index published the results of their investigation into 388 various health risks and their influence on human well-being in 2016.

By a large margin, high blood pressure was considered the most significant risk. (Even more so than cigarette smoking.)

Blood pressure was reduced by running and other types of moderate exercise without the need for medicines.

Running extends your life and adds years to your life

Running has been shown in numerous studies to extend life. As a result, the adage "If exercise were a medication, it would be the most popular pill in the world" has become common.

It's also worth noting that it'd be the cheapest, with little to no expense.

A 2018 meta-analysis of data on running and longevity indicated that runners had roughly a 25 to 30 percent reduced rate of all-cause mortality on follow-up than non-runners.

"Any quantity of running, even once a week, is better than no running," it concluded.

A group of 75-year-old career runners and bicyclists (who had been exercising for 50 years) had biological profiles that were closer to those of 25-year-old graduate students than their non-exercising 75-year-old colleagues, according to recent research from Ball State University.

Choosing Running and Jogging Shoes

Regarding running shoes, there are a few things to think about:

  1. 1
    Wear new sneakers instead of old ones. Injuries are often caused by ill-fitting shoes. 
  2. 2
    The running shoe should be able to bend easily, be comfortable, and include a shock-absorbing heel wedge. 
  3. 3
    It should not be overly tight. As your foot hits the ground, it will splay.
  4. 4
    Wear the socks you'll be running in when you go shoe shopping.
  5. 5
    Have your shoes fitted by a professional.
  6. 6
    Visit a local running store to talk about the type of running shoe you like and any previous shoes you have had.
  7. 7
    It is critical to have your shoe size determined.
  8. 8
    Try on many pairs of shoes to get a sense of how they feel and how comfortable they are.

Precautions for a Safety Running and Jogging

Here are some ideas:

  • Ensure you consume a well-balanced, healthy diet.
  • Before you go for a run, avoid eating right before you go.
  • In the summer, avoid running during the warmest time of the day.
  • Before, during, and after your run, drink lots of water.
  • Bring your cellphone with you.
  • If you're wearing headphones, keep the volume down so you can be alert and aware.
  • If you're running early in the morning or late at night, use reflective materials.
  • Tell someone where you're going to run and when you expect to return.
  • Avoid unsafe and secluded locations by taking well-lit, populated routes.
  • Stop immediately if you injure yourself while running. Seek medical help if necessary.

When you exercise, your body releases endorphins, the “feel-good” hormones. Exercise can also help elevate your mood.

Not only can it make you feel better in the moment, but it can help you feel better overall by strengthening your immune system, lowering your blood pressure and reducing stress.

Whether you're a beginner or an experienced runner, jogging and running are great for your health and your overall well-being.

In this post, we have outlined some of the benefits that can come from being active.


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