Running and Jogging: A guide to benefits and starting out

October 26, 2024 Grandma's Medicine Valli Sarvani

Jogging and running are among the most popular forms of physical activity.

These activities are appealing due to their low cost and flexibility, allowing individuals to exercise whenever it fits into their schedules.

Many runners also participate in events such as fun runs, marathons, or competitive races by joining local running clubs.

Engaging in regular running or jogging offers numerous health benefits, including:

Strengthening bones, as running is a weight-bearing exercise
Improving muscle strength and cardiovascular fitness
Burning significant kilojoules, which helps maintain a healthy weight

A sedentary lifestyle can lead to various health problems, such as coronary artery disease and hypertension.

Incorporating regular running into your routine can improve mental health, self-confidence, and overall quality of life.

The primary difference between running and jogging is intensity. Running is faster, burns more energy, and requires greater effort from the heart, lungs, and muscles.

Both activities, however, are aerobic exercises, which means they use oxygen to help produce energy.

Getting Started with Running and Jogging

If you’re a beginner, start with brisk walking, gradually progressing to jogging and eventually running. Aim to spend a few months building up your stamina.

Here are some tips for beginners:

Consult your doctor before starting, especially if you’re over 40 or have health concerns.
Begin with 30-minute sessions of brisk walking, working your way up to longer jogging intervals.
Warm-up and cool down with stretching, and stay hydrated by carrying water on your runs.
Take at least two rest days per week to avoid overtraining and injury.

Shoe Selection and Safety

Invest in a good pair of running shoes that offer proper support and shock absorption.
Avoid using old or worn-out sneakers, as poorly fitted shoes can lead to injuries.
Always get your shoes professionally fitted, and wear appropriate socks when trying on new shoes.
For safety, avoid running in high-traffic areas, and stay aware of your surroundings by not playing music too loudly.
Wearing reflective clothing when running at night or early in the morning ensures you’re visible to others.

Running and jogging are excellent ways to improve physical and mental health.

By starting slowly, using the right gear, and following safety precautions, you can enjoy the benefits of running while minimizing risks.

Image from Pxhere (Free for commercial use / CC0 Public Domain)

Image Published on January 24, 2017