I picked this photo because you don't have to be fit to start a jogging routine. You simply have to have the desire. I found this article last week when I decided to get serious about jogging again. I haven't jogged for 40 years. I'm in my 70s and some might think I'm crazy but I tried this a few years ago just to lose a few pounds and it worked for me. Then I start biking and quit jogging. Now the weather is right for biking so I'm going back to jogging.
If you’re thinking about starting to run for exercise, you may feel a little overwhelmed. Rest assured, this guide to jogging for beginners will help you start pounding the pavement safely and successfully. Jogging is a powerhouse of exercise that will help you feel healthier and fit! Learn all about the benefits of jogging, how to start, and how to build up your endurance.
Read the disclaimer it's important
Disclaimer: This post is written Chrissy Carroll, an RRCA Certified Coach, and USAT Level I Triathlon Coach. This post is for informational purposes only and should not be construed as individual advice. Always consult a physician prior to beginning any new exercise program.
WHAT’S THE DIFFERENCE BETWEEN JOGGING AND RUNNING?
While various sources offer up different perspectives on jogging vs running, the truth is that there is not an exact definition that separates the two. Jogging is generally accepted as a slower form of running. Many classify running as a challenging pace (over any distance), while jogging is a more comfortable pace.
However, there is no exact pace cut-off. Some sources define jogging as moving at a pace under six miles per hour, or a 10:00 mile. However, average running paces in research in the US vary from around 9:44 to 11:47 (source) – so by the 10:00 definition, most US runners would be classified as “jogging.” In reality, most of these individuals are likely moving at a challenging pace that they’d classify as running.
Personally, I jog at less than 5 miles an hour whereas running is twice that speed.
Some people are offended by the term jogging, suggesting that any pace other than walking is considered running. It’s totally a personal call as to how you define and interpret it. For the purposes of this post, though, we’ll assume jogging is a comfortable running pace, and you can call it whatever you’d prefer! 🙂
BENEFITS OF JOGGING
Jogging can be beneficial to just about anyone that is trying to improve their health in some way, shape, or form. Here are just a few of the benefits:
Beginner-friendly. The younger sibling to the fast-paced, heavy-breathing run, jogging is generally less intense and less intimidating. You don’t have to be fast or at peak fitness to jog; it can be performed by novices or the elite alike.
Minimal costs. Aside from a good pair of sneakers, there are almost no costs associated with jogging. While gym memberships and weight equipment can be pricey, jogging is just about free.
Burns calories. If you’re looking to lose weight, jogging can be a great exercise to burn some extra calories through cardiovascular training. According to Harvard Medical School, a 155-pound person will burn 186 calories jogging at a 4.5 mph pace for 30 minutes. Boost that up to a 5 mph pace, and you’ll burn 298 calories in those 30 minutes. (Keep in mind you can burn more or less depending on your individual weight.)
Builds strong bones. Exercise scientists refer to jogging as a “weight-bearing exercise”, which helps to build strong bones. As you jog, you place pressure and load onto your bones, muscles, and joints. In order to compensate for this stress, your bones thicken and strengthen to help prevent injury and issues. Isn’t that smart? This can aid in the prevention of bone issues such as osteopenia and osteoporosis (source).
Works muscles. When jogging, you’re working your quads, glutes, hamstrings, and core the entire time you are moving. For brand-new joggers, this can help strengthen muscles to a degree – though, after a while, you don’t gain additional strength from jogging. (However, adding in sprint workouts, later on, can improve muscle strength – read more about that in our sprinting vs. jogging article.)
Improves cardiovascular health. You know that when you start jogging, you feel your heart beating faster and working harder. This can improve your cardiovascular health and reduce the risk of problems down the line. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, to improve heart health.
May reduce anxiety. While you may not be able to see the physical benefit of it on the outside, jogging can also do wonders for your mind. Remember the famous Elle Woods quote from Legally Blonde? “Exercise gives you endorphins. Endorphins make you happy!” While it may not have been a legal defense, her point on exercise was pretty accurate. Exercise does boost your endorphins–the little feel-good chemicals. Jogging and exercise overall can also help to clear your mind, reduce your stress levels and make you feel happier and more positive day to day.
May help you sleep. While there haven’t been many studies that can actually cite this, it seems as though people who exercise early in the day may sleep better overall. The theory is that exercise may raise your body temperature a bit, so later on in the evening when it drops back down, it can trigger feelings of drowsiness and tell your body it’s ready for sleep. For this benefit, try jogging in the morning or early afternoon. If you have trouble with sleep, avoid jogging in the evening as the stimulation may keep you awake later (source).
After reading the article you are probably wondering "how can I possibly do this"? You can but you start out slow.
I started by walking 100 yds. then jogging 100 yds. then walking 100 yds. and so on until you jogged about 8 times. After that, you walk slowly until your heart rate comes down.
As you build your endurance, you jog a little longer and walk a little shorter. My workout takes about one hour so I work out every other day. Jog as slow as you have to, the object is to finish the workout. Try to do at least 30 minutes. Try not to stop. Try to do the 30 minutes even if you walk the whole way.
This is a workout that anyone can do. Speed is not a factor.
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