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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. 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.
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. 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. 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.
This article was reviewed and updated June 2007.
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