Jogging: Benefits, Daily Life Uses and How to Start Safely
Jogging is running at an easy, comfortable pace, slow enough that you could still hold a conversation. It is a must because it is one of the simplest, cheapest ways to improve your heart and lung fitness, and you can do it straight from your front door with nothing more than a decent pair of trainers.
Why jogging is a must
Jogging works your heart, lungs and blood vessels, and the muscles of your legs and hips: calves, quads, hamstrings and glutes. Your core and arms help with balance and rhythm.
The movement pattern is running, a repeated single-leg bounding movement where you briefly leave the ground on every stride. That small impact is part of what makes jogging useful: the bones and tendons of your legs respond to regular, gradual loading. It also means you need to build up steadily.
The NHS recommends adults do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous activity a week. Jogging usually counts as vigorous for most people, so three 25 minute jogs a week could cover your aerobic target. I often suggest clients mix easy jogging with plenty of easy effort work, as explained in my guide to zone 2 training.
How it helps in everyday life
Climbing stairs and hills without getting out of breath, handy around Archway and Highgate.
Running for a bus or train and arriving feeling fine.
Keeping up with children in the park or on a day out.
More energy for a busy day, and many people find a jog helps them clear their head and manage stress.
Better sleep: regular exercise is linked with improved sleep quality for many people.
What it can help prevent
Regular aerobic exercise is one of the best-researched habits for long-term health. According to the NHS, being physically active can help lower your risk of conditions such as coronary heart disease, stroke and type 2 diabetes.
Heart and circulation problems: aerobic fitness is linked with a healthier heart and blood pressure.
Weight creep: jogging burns energy and, alongside sensible eating, can help with weight management.
Bone loss: weight-bearing, impact activities like jogging can help maintain bone strength.
Low mood: exercise is associated with better mood and lower stress for many people.
Who it suits (and who should be careful)
Jogging suits most healthy adults who can already walk briskly for 30 minutes without problems. It is great for busy people because it takes little time and no gym.
Be careful if you are carrying a lot of extra weight, have knee, hip or ankle pain, or are returning after a long break, as the impact adds up. If you have a heart condition, chest pain, dizziness or another medical condition, speak to your GP before starting. Strength training alongside jogging is a smart move, and my guide to exercises for runner's knee is worth reading if your knees grumble.
How to start safely
Start with walk-jog intervals: for example, 1 minute of easy jogging followed by 2 minutes of walking, repeated 6 to 8 times.
Keep the pace conversational. If you cannot speak in full sentences, slow down.
Jog 2 to 3 times a week with a rest day in between, and add a little more jogging time each week.
Run on softer surfaces like park paths when you can, and wear comfortable, supportive trainers.
Do some leg strength work twice a week to help your joints handle the impact.
Easier version: brisk walking or an incline walk until you can walk 30 minutes comfortably. Harder version: a continuous 30 minute jog, or add a few short, faster strides near the end. My guide to cardio for beginners has more ways to build up.
FAQs
Is jogging good for weight loss?
It can help, because it burns energy and builds fitness, but what you eat has a bigger effect on weight. Jogging works best combined with good nutrition and strength training.
Is jogging bad for your knees?
For most healthy people, jogging that is built up gradually is not bad for the knees. Sudden jumps in distance and weak legs are more often the problem.
How long should a beginner jog for?
Start with 15 to 20 minutes of walk-jog intervals, two or three times a week, and build towards 20 to 30 minutes of continuous easy jogging over several weeks.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the jogging into a plan around your body and goals, or see my personal training prices.
