Jogging: Health Benefits, Risks, and Tips

Jogging is a trendy, accessible, and generally safe way to stay fit, but it’s not without its nuances. Let’s explore how it differs from other types of running, who it’s suitable for, the hidden pitfalls, and how to make a morning jog a life-extending habit.

How jogging differs from regular running

“Jogging” comes from the English word jogging and means “shuffling run.” During this type of running, the flight phase is almost nonexistent: one foot is still pushing off the ground while the other is already landing. This results in softer impact and a pace just slightly faster than brisk walking. That’s why jogging is often recommended for beginners or those returning to training after a break.

Main health benefits

Heart and blood vessels

Light aerobic exercise improves the function of small capillaries and strengthens the heart muscle, which is especially important for those with sedentary lifestyles.

Blood pressure under control

When your heart rate stays between 120–150 bpm, peripheral blood vessels dilate and resistance decreases — a natural “gymnastics” for people with mild hypertension.

Boosted metabolism

Increased levels of lactic acid and carbon dioxide during jogging signal the endocrine system to produce more “working” hormones. As a result, the body burns calories more efficiently and recovers faster.

“Happiness hormones”

Within 10–15 minutes of starting a run, endorphin and serotonin levels rise, so many people describe feeling a “mild euphoria” for up to an hour afterward.

Weight management

A 30-minute run at a comfortable pace can burn between 250 and 350 kcal. Without stressing the joints or following strict diets, you gradually create a calorie deficit and lose weight.

When jogging is contraindicated

Before you lace up your sneakers, consult a doctor if you have:

• congenital heart defects;
• a history of heart attack or stroke;
• persistent blood pressure above 180/110 mmHg;
• severe diabetes;
• serious arrhythmias;
• chronic kidney disease;
• ophthalmological issues that risk retinal detachment.

If any of these apply to you, it's better to choose non-impact activities: swimming, cycling, Nordic walking, or aqua aerobics.

Possible risks and how to minimize them

Heart overload

An untrained person who suddenly spikes their heart rate to 180 bpm may experience dizziness and chest pain. A simple guideline: your maximum safe heart rate = 180 minus your age.

Joint stress

The knees and lower back absorb the impact. Excess weight worsens the issue, so people with obesity should start with brisk walking and leg-strengthening exercises.

Dehydration

Losing even 2% of body weight through fluid can reduce endurance and focus. Keep a 300–500 ml water bottle with you.

Overtraining

The “plus 10% weekly” rule helps avoid microtraumas and burnout.

How to prepare for your first run

• Basic medical check-up. An electrocardiogram and a complete blood test can reveal hidden risks.
• Proper running shoes. Choose a model with a cushioned sole and enough toe room. An extra 30 g may seem minor, but over thousands of steps it becomes a real load.
• Smartwatch or fitness tracker with a heart rate monitor. Monitor your heart rate and, if it exceeds your comfort zone, don’t hesitate to switch to walking.
• A route with soft surfaces. A park with dirt paths or a stadium with a rubber track is much gentler on joints than concrete or asphalt.

“Soft Step” Technique

1. Slightly lean forward from the ankles, not the waist — this way, you use the natural force of gravity.
2. Take short, frequent steps (170–180 steps per minute) instead of long strides.
3. Land on the midfoot and allow the heel to gently “roll through” the motion.
4. Relax your shoulders, bend your elbows at about a 90° angle, and move your arms forward and backward — not diagonally.
5. Breathe at a “conversation” pace: as long as you can say a short phrase without pausing, you're in the right intensity zone.

“From Couch to 30 Minutes of Running” Program

1. First two weeks — alternate 4 minutes of brisk walking with 1 minute of light jogging, for a total of 25 minutes.
2. Weeks 3–4 — walk for 3 minutes, jog for 2 minutes, also for 25 minutes.
3. Weeks 5–6 — 15 minutes of continuous jogging, followed by a cooldown walk.
4. Weeks 7–8 — jog for 20 minutes, then walk for 5 minutes, and add another 10 minutes of jogging if you feel strong enough.

Make sure your daily resting heart rate gradually decreases — this is a reliable sign of growing endurance.

Frequently Asked Questions

How soon will I start losing weight?

The pace of weight loss depends on your calorie deficit. On average, losing 0.5 kg per week is a realistic and healthy goal.

Can I jog every day?

For beginners, the ideal frequency is 3–4 times per week. Experienced runners may add light recovery days, but always leave at least one full day of rest.

My knee hurts after running — what should I do?

The most common reasons are weak stabilizer muscles and a too-rapid increase in training volume. Take a break, switch to swimming or a stationary bike, and strengthen your glutes and quadriceps. If the pain persists for more than one or two weeks, see an orthopedic doctor.

Interesting Facts About Jogging

1. The first “joggers’ club” was founded in 1962 in New Zealand, and its founder, Arthur Lydiard, coined the concept of “long slow distance,” now a cornerstone of running training.
2. Frenchman Emile Pouchet in 1915 was the first to suggest using cork insoles to soften impact — a forerunner of today’s cushioned running shoes.
3. The term “runner’s high” was coined by California biochemistry students in the early 1970s when they discovered that runners’ brains release endorphins with morphine-like effects — but safely.
4. In Japan, there is a “slow jogging” philosophy: seniors jog so slowly that pedestrians overtake them — yet they show record reductions in type 2 diabetes risk.
5. NASA tested jogging with astronauts in the 1980s: it turned out to maintain bone density better than a cycle ergometer during long missions.
6. The coldest mass run was held at –52 °C in Yakutsk (Russia); 500 participants completed a symbolic kilometer, and organizers set up medical checkpoints every 100 meters.
7. 5K park runs are now held in more than 20 countries; the northernmost are beyond the Arctic Circle in Norway, and the southernmost in New Zealand.
8. Long-living runners (80+ years), according to gerontologists, have systolic blood pressure on average 15 mmHg lower than their peers who stick to chess only.

Jogging is a “prescription-free medicine” that, when used in the right doses, strengthens the heart, improves mood, and helps manage weight. The secret to success is simple: gradual progress, heart rate monitoring, proper technique, and respect for your body’s limits. Approach it wisely, and each light morning glide will become a source of energy and health for many years.