The benefits of jogging are plentiful, from physical to psychological.
Enhances Cardiovascular Fitness
This is one of the most evident benefits of jogging.
Jogging is an aerobic exercise known to strengthen and improve the functioning of the cardiovascular system – your heart, lungs, and blood vessels. When you jog, your body responds to the usage of energy by raising your heart rate to provide oxygen-rich blood to work the muscles.
It has been found that those who run or jog on a regular basis reduce their risk of heart disease and stroke by 35 to 55 percent, provided you don’t overdo it.
Develops Muscle Strength & Endurance
Muscular endurance is essentially the ability of the muscles to withstand repeated contractions for a long period of time. This helps you perform physical activities better. The benefits of jogging regularly are closely related to your muscle strength, as it helps build the muscles in your legs, glutes, and core and improves your muscle strength to lift or move heavy objects during your training workouts.
Boosts The Immune System
This is one of the identified benefits of jogging that can actually impact your overall fitness. A study showed that people who exercised regularly contracted bacterial or viral illnesses much less often than those who didn’t.
The truth is, jogging can contribute to the increased production of lymphocytes that fight infections or if contracted, reduce the time taken to recover from them.
Improves Mental Health
The mental and emotional health benefits of jogging go unnoticed sometimes, but are equally significant. Jogging pumps rich blood in your body at a fast rate, and as you push yourself to work hard, endorphins (hormones that stimulate energy, relieve stress and anxiety) are released. We’d like to say that joggers are always on a natural high!
Promotes Better Sleep
A research showed that people who used to sleep for about six each night recorded eight hours of good quality sleep since they started jogging frequently. All of the benefits of jogging that we just stated above ultimately lead you to this – you feel refreshed, fit, and healthy.
The Right Way To Jog
If you want to improve your performance and maximize these benefits of jogging, it is important to maintain a good form.
1. Look Ahead – Avoid looking down as this adds a lot of unnecessary stress on your neck and shoulder. Your eyes should focus on the ground at least 10 feet ahead. Do not lean forward.
2. Keep Your Hands Relaxed – Moving your arms vigorously up and down won’t make you go any faster. Instead, let your arms bend at 90 degrees at waist level, with relaxed shoulders, and allow them to move naturally.
3. Land Correctly – Flatten your foot when you jog so your body uses less energy and land exactly beneath your torso, without extending beyond your knees.
4. Breathe – The rhythmic breathing to follow ideally is inhaling for the first three foot strikes and exhaling for two. Breathing through your nose and mouth can actually keep your diaphragm engaged throughout.
Tips For Jogging
If you are new to this route, these tips could you help you reap the benefits of jogging:
1. Jogging Equipment - Although you don’t need any equipment like you do for a gym workout, jogging does require the right shoes and clothing, and probably an arm band if you can’t seem to get the motivation without music.
2. Find The Right Location - Choosing the right location predominantly depends on your underlying conditions, if any. You don’t want to add any more stress to your knees but instead, strengthen your joints and muscles. It’s advisable to hit the asphalt roads, or a trail if you haven’t had an ankle sprain recently. Jogging on the treadmill can prove to be impactful, but can get monotonous at the same time. We recommend switching jogging routes now and then to soak in that fresh air.
3. Start With Walking - If you’re new to jogging, let your body take the time to get used to the new movement. Walk for the first ten minutes and then start jogging. You can even walk in between runs to catch your breath.
4. Warm Up & Stretch - A light aerobic exercise before actually jogging is necessary to avoid injury. Once you finish jogging, allow your body to come back to its normal breathing rate and then do a few stretches to cool down.
5. Use A Good Tracker - Knowing your performance can help you progress. Use a good app on your phone or smart watch to check your pace, heart rate, distance covered, and time taken.
Clothes To Wear While Jogging
As with any exercise, jogging is only comfortable and easy to do when you wear breezy, light clothes.
A moisture-wicking, quick-drying, and breathable
should suffice. We would suggest that you wear good running pants instead of heavy track pants or joggers. Most importantly, you will need a reliable pair of
and not regular sports shoes or sneakers