What is jogging?
How many calories does jogging burn?
Advantages of jogging
Disadvantages of jogging
Starting your jogging program
Exercise guidelines
Jogging gear
Jogging safely
What is jogging?
Like walking, jogging can be done anytime, anywhere and involves only one person. Jogging has all the health benefits of walking - it conditions the heart, improves muscle tone and strength, relieves stress, and can help with a variety of health problems, such as osteoporosis, heart disease and diabetes. While walking may conjure up all the pleasures of a casual stroll, jogging requires more of a commitment to training and results. It takes discipline to run, but the rewards are measurable improvements in time, distance, endurance and strength.
How many calories does jogging burn?
The number of calories you burn when jogging will vary with the intensity and duration of your workout. According to the American Council on Exercise (ACE), a 160-pound person jogging at 6 miles per hour will burn around 12.5 calories each minute. Heavier individuals or increasing speed will burn more calories for the same amount of exercise while a lighter individual or decreasing the pace will burn less.
Advantages of jogging
The big advantage of jogging over walking is that it takes less time (for the same benefits), thus making it a more efficient way to achieve cardiovascular fitness and will burn more calories mainly due to its high impact. The disadvantage is that it can result in more injuries, as the strain placed on both muscles and joints is greater. But with proper shoes and preparation, you can greatly reduce your risk of injury and muscle soreness.
Once a certain level of competence and fitness are reached, joggers can elect to compete periodically in local, regional or national races. Races are as short as 5k (3.1 miles), 10k (6.2 miles) and up to a marathon (26.2 miles). Such competitions are good for some since it raises motivation and allows for the runner to gauge improvement.
If you choose to purchase a treadmill, your jogging program can continue even in the most inclement weather.
Disadvantages of jogging
Due to its high impact, jogging is more likely than most activities to cause joint problems. Also, what some consider to be an advantage is the element of competition. Races offer an opportunity to compete with others, not to mention a great opportunity for traveling and socializing. If those aspects of the sport don't appeal to you, you can simply opt out of racing and instead run by yourself or with friends.
Starting your jogging program
Regardless of your age, get a checkup from a physician before you begin to run. Consult a physician before beginning this or any exercise program to ensure that you have no health problems that might surface if you exercise too hard.
Getting medical clearance is especially important if you are overweight, if your family has a history of heart disease, if you smoke now or used to smoke, if you have high blood pressure, heart disease, diabetes, or other medical conditions, if you are older than 60 or if you've been pretty much of a couch potato most of your life. Besides, getting a physical is the first step toward getting physical.
Fitness experts offer a variety of methods for getting started. Some say to start out by simply walking for several weeks, then alternately combine walking with jogging. Others say to start at a moderate duration (e.g. 15 minutes) and increase 1-2 minutes every 2-3 workouts.
Exercise guidelines
- Warm up first with either a fast walk or a slow run, followed by some light stretching. Gradually build up to a pace that's comfortable for you.
- Most experts suggest that you land on the ball of your heel and let the rest of the foot follow. You want to push off from your toes as you begin your next step.
- Don't hunch up. Keep your back reasonably straight and your shoulders back. When you come to a hill, it is only natural to lean forward a bit, which is perfectly fine.
- Let your arms swing naturally; don't hold them to your sides.
- Don't worry so much about how far you are jogging. Rather than set a distance goal, set a time goal. Increase your time gradually; experts usually recommend an increase of only 10 percent a week to avoid burnout or injury from overexertion.
- On especially hot days, consider carrying some cool water along to avoid dehydration during your workout.
Naturally, you will become fatigued in your jogging program. This is natural and necessary for improvement, but you should not be gasping. A good rule of thumb is to not strain too much. If you are able to hold a conversation while jogging, it is a good sign that you are not overdoing it.
Jogging gear
Although you can spend a fortune on running shoes and attire, in the beginning, most experts agree that any pair of comfortable shoes will do. After several weeks, be prepared to spend about $50-75 for a good pair of running shoes. Although you don't need special runners' socks, try to avoid wearing thin, dress socks. If you find that you get blisters, you may want to switch to running socks sold in athletic stores. Another runner's trick is to apply petroleum jelly to your feet before jogging to avoid blisters.
To avoid injury, only increase distances gradually and by small amounts. For instance, increasing your jogging time by 1-2 minutes per week is appropriate. After several months you will no longer be a beginner and will have to decide whether you wish to just run for fitness or to go one step further - jogging for conditioning, endurance or competition.
Jogging safely
Safety for joggers is a big issue, as news accounts of ambushed joggers become more and more frequent. Even if you live in a "safe" neighborhood, the following advice from the U.S. government can help protect you from mishap.
- Jog with a known companion.
- Jog in a familiar area.
- Do not jog in a secluded area.
- Do not jog after dark.
- Jog facing the traffic.
- If followed, go to the nearest house and call the police.
- Wear bright-colored clothing to improve your visibility.
- Carry a whistle or shrill alarm to summon help, if needed.
- Vary your route and pattern of jogging.
- Keep alert! Always be aware of your surroundings.
- Jog away from bushes where someone could hide.
- Take a key with you when you jog. Don't leave your house unlocked. Someone might be watching you and your house to see when it will be empty or unlocked.
- Bring a cell phone with you for use in an emergency.
- Do not jog with earphones that block out noise.
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External Source
 | American Council on Exercise
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This article was reviewed and updated June 2007.
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