Should I be jogging everyday? That is a particularly common question from both regular joggers and beginners who are looking to venture into this type of fitness regime. Many people have concerns that jogging everyday may be doing more harm than good to your body. Well, either way, you are in the right place because this article will provide you with every bit of information you need.
Any form of physical activity that will raise your core body temperature and increase your blood flow is good for you. Recent studies published in the European Society of Cardiology revealed that jogging everyday or for at least 2 to 3 hours a week increases your life expectancy by several years.
Moderate jogging is a very gentle form of fitness that allows you to get all the benefits of exercise without necessarily "breaking a sweat" or putting your body under too much strain.
In fact, some of the benefits of jogging are unknown to most people and they go far beyond the obvious associations we make it this sport. Consider the following health benefits of jogging.
Benefits of Light Jogging
Here are some facts to help you discover jogging in a new light. Studies show that slow joggers have lower rates of death due to cardiovascular illnesses compared to strenuous joggers. There "intense" joggers are more likely to suffer cardiovascular diseases even compared to those leading a sedentary non-jogging lifestyle. This is due to over exertion that causes structural changes to the heart’s large arteries, leading to lasting and often irreversible damage.
The best form of jogging should be moderate for about 2.4 hours/week with an optimal jogging frequency of no more than 3 times a week. This is the conclusion of a Danish scientist.
Moderate jogging is associated with the lowest mortality rate, according to the Journal of the American College of Cardiology JACC. These types of joggers have shown to have a lower blood pressure level, body mass index, lower prevalence of smoking and diabetes.
Jogging and Weight Loss
Because jogging is a slow form of aerobic exercise, it can improve your metabolic rate. It makes a good weight loss regimen because you burn an estimated 150 calories for every mile you jog. And there is something known as the Afterburn Effect where you will still be burning calories long after your jog/run. Individuals who suffer from diabetes are more likely to be obese and often live a sedentary lifestyle. Jogging has been known to help diabetics lower their blood sugar levels.
Jogging and Muscle and Bone Health
Jogging is a fantastic gentle sport that engages different parts of your muscle groups. For example, while jogging, your legs complete a large number of low weight extensions with every stride you take. This in turn strengthens them and improves joint flexibility.
Jogging for Mood and Energy
Most people need and even prefer the boost coffee gives every morning. The downside of it is that it wears out eventually leaving you with a caffeine incontinence. You should also consider other risks such as insomnia, higher blood pressure, increased risk of heart attacks, to name a few. A 30-minute jog in the morning will give you the energy levels you need throughout the day.
This is because when you jog your body releases endorphins and other feel-good hormones such as Serotonin and Dopamine. These are known to relieve stress, leaves you with an upbeat mood and also aid a good night’s rest.
How to Start Jogging
Avid joggers have attested to being in a peaceful state of mind each time they jog. The repeated pounding of their feet on the ground that matches their heartbeat helps them shut out surrounding stressors. This in turn helps them get immersed in the solitude and the joy of running.
It sure sounds like a feeling that anyone would like to experience, right? You might be asking yourself how you can begin jogging in order to enjoy the countless benefits that come with it. You are not alone. Below are some of the most frequently asked questions about jogging along with our answers.
Q: What if I hate anything to do with jogging?
It is an understandable and very common comment so you are not alone. No one is born an exercise pro. It is just something you need to grow into and learn how to enjoy it. Most people are intimidated by the physical part of exercising and are often afraid of injury. But that is part of a healthy fitness lifestyle. As long as you do not overdo it when starting out, we're sure you will learn to love it. Many others have and are now reaping the health benefits of jogging.
Q: How do I get started with jogging?
The answer is slowly then gradually increase to a comfortable pace. Most mistakes that jogging novices make is being too ambitious, trying too hard and jogging too long to a point of exhaustion.
Jogging should be fun, easy and enjoyable. If you feel out of shape, you may want to begin with steady walking a few times a week for about 10 – 15 minutes. For example walking to and from work, the grocery store and use the stairs instead of the lift.
Increase your walking time and pace to a comfortable, light jog between steady walks as you continue to get into better shape.
Q: What is the best way to gain motivation?
Asking this question is the first step as it means that you are open to the whole idea of jogging to keep fit. The next step is to have a realistic expectation and set feasible goals. If you are in it to lose weight, then stick to it and commit to the jogging program. As long as you put your joggers on and walk out of your door and keep doing this, eventually you will make it a healthy jogging habit.
Also for all intents and purposes, get a reliable jogging buddy. This way you will look forward to your jogs together and the fact that you do not want to stand them up. You will make sure that you show up and show mutual respect.
Q: What do I need to start jogging?
By all means, invest in a good pair of functional running shoes. And remember that while a fashionable shoe may be very enticing, it might not be the best choice. Always go for form over fashion because the safety of your joints and muscles should come first.
Be sure that you have adequately broken in your jogging shoes before you use them to avoid getting sore feet. You will also need a good pair of jogging pants, which you can easily get at your local specialty store.
Q: What about pre and post-workout nutrition?
Depends on the time of day you will be jogging. We really recommend morning runs. If you go running in the morning, make sure to get a high-energy, protein and fiber rich breakfast after your run. If filling up in the morning doesn’t work for you, try a breakfast either in the form of a sports drink or gel, or some kind of easily-digested food like a banana.
Hydration is very important during any form of workout. Water accounts for 60% of your body and you will lose a fair bit of it during your jog. Hydrating will not only keep your body temperature cool, but water also cleanses toxins from your body and helps your muscles and joints to work better.
Q: What kind of a jogging plan should I have?
If you are new to jogging, this is how you can begin your routine every time you go out jogging. Remember, everything in moderation. Find your most comfortable pace at the beginning and once your body is used to the workout then you can intensify it.
- Start with a 5 minute warm-up stretches to promote blood flow and to raise your body temperature
- Start easy by walking at a moderate pace for 5 minutes and then increase pace to a slow jog for 3 minutes. Then dial it back down to a moderate walk
- Repeat this pattern a few more times for 20 – 30 minutes and rest
Jogging Everyday - Conclusion
So to answer your question “Should I be jogging everyday?” the answer is YES, but in moderation and for about 20-30 minutes. Jogging a few times a week at a moderate pace is the way to go preferably. Too much exercise is as bad as none.
While jogging everyday has its countless benefits as we have observed, in order to avoid its drawbacks such as overworking your body and not allowing adequate recovery time, which increases the likelihood of muscle strains, injury, and accidents, you need to moderate your jogging sessions to about 30 minutes or less if you MUST go jogging everyday.
But also consider mixing it up a bit with other forms of exercises such as moderate to intense weight lifting, running twice a week, yoga and or cycling. Target other dormant parts of your muscle groups that can benefit from a good workout. Happy jogging!