Running or jogging is one of the fastest, most effective ways to get in shape and boost your overall health. In fact, both activities can improve cardiovascular fitness, burn calories, elevate your mood, and even help you live longer. But are there any downsides to hitting the pavement, and what should beginners know before getting started?
Understanding the real pros and cons of running or jogging can help you maximize the benefits while avoiding common mistakes and injuries. This guide cuts through the hype and brings you the latest research, key steps to begin safely, and smart strategies to get results—whether you’re aiming to shed pounds, support your mental health, or simply build a healthy habit.
- Main benefits: Improved heart health, fat loss, mood boost, stronger bones, and disease prevention
- Main risks: Injury potential, joint stress, and possible motivation or accessibility challenges
- Pro tip: Start gradually, invest in proper shoes, and add cross-training for best results
- Official guidance: See the CDC’s Physical Activity Basics for general exercise recommendations.
Let’s break down what the science says—and help you decide if running or jogging should be part of your fitness journey.
The Top Pros of Running or Jogging to Get in Shape
1. Boosts Cardiovascular & Metabolic Health
Running and jogging are among the best ways to improve heart and lung function. According to the American Heart Association, regular runners can lower their risk of heart disease by up to 45%. Running also helps reduce blood pressure, improves cholesterol balance, and supports healthy blood sugar—all crucial for long-term wellness.
2. Burns Calories & Aids Weight Loss
If weight management is your goal, running and jogging are highly effective. A 155-pound person can burn roughly 300–500 calories jogging and 600–800 calories running per hour (Harvard Health, 2024). The afterburn effect (EPOC) continues to burn calories post-workout.
3. Supports Mental Health & Brain Function
Exercise is proven to improve mood, and running delivers a powerful “runner’s high.” Studies show that running is as effective as medication in reducing depression and anxiety symptoms (Hopkins Medicine, 2024). It can also sharpen memory, boost focus, and help manage daily stress.
4. Strengthens Bones, Muscles & Longevity
The impact from running increases bone density and muscle endurance, protecting against osteoporosis. Amazingly, just 75 minutes of jogging per week can slow biological aging by over a decade (Woman & Home, 2024). Runners have stronger leg muscles, a more robust metabolism, and better long-term mobility.
5. Convenient & Affordable
All you need is a comfortable pair of running shoes and a safe path. No expensive gym or equipment required—making it one of the most accessible forms of exercise for most people.
The Key Cons of Running or Jogging to Get in Shape
1. Risk of Injuries & Overuse
Between 50–75% of runners experience an injury each year. The most common are shin splints, runner’s knee, plantar fasciitis, and stress fractures (PubMed, 2023). Most injuries result from doing too much, too soon, or running with poor form or worn-out shoes.
2. Wear and Tear on Joints
While moderate running generally does not increase arthritis risk—and might actually protect the knees—high-mileage or competitive runners can experience joint pain and discomfort (The Guardian, 2024). If you have pre-existing joint issues, talk to your doctor first.
3. Demands on Time, Motivation & Weather
Running regularly requires dedication, especially for beginners. Bad weather, unsafe neighborhoods, or busy schedules can disrupt your routine. Some people also find it mentally tough to stick with running long-term.
4. Limited Full-Body Fitness
Running or jogging alone mainly works your lower body and heart. For best results, pair it with strength training and flexibility exercises to balance muscle groups and reduce injury risk.
5. Not Ideal for Everyone
People with certain health conditions or severe obesity may find running uncomfortable or even unsafe. Alternatives like brisk walking, cycling, or swimming can offer similar benefits with less impact.
Jogging vs. Running: Which Is Better for You?
| Factor | Jogging (Easy Pace) | Running (Faster Pace) |
|---|---|---|
| Calorie Burn | 300–500/hr | 600–800/hr |
| Intensity | Moderate | High |
| Injury Risk | Lower | Higher |
| Best For | Consistency, habit | Speed, weight loss |
| Recovery Time | Short | Longer |
Jogging is easier to maintain, less likely to cause injury, and better for new exercisers.
Running delivers faster results but requires good form, shoes, and more recovery.
Expert Tips: How to Run or Jog Safely for Results
- Start slow: Use walk/run intervals and add time or distance by 10% per week.
- Warm up and cool down: Always include 5–10 minutes of easy walking or stretching.
- Invest in quality shoes: Replace them every 300–500 miles to prevent overuse injuries.
- Cross-train: Add strength, cycling, or yoga to balance your body.
- Listen to your body: Rest if you feel pain, not just soreness.
- Stay hydrated and fuel smart: Drink water before/after runs and eat a balanced diet.
For more beginner tips, see the Mayo Clinic Running Guide.
Frequently Asked Questions
Is running bad for your knees?
No, moderate running actually strengthens knees and lowers arthritis risk in most people. However, overtraining and poor form can lead to joint issues.
How often should beginners run?
Start with 2–3 days per week, leaving at least one rest day between runs.
Can running help with weight loss?
Yes, especially when combined with a healthy diet and strength training.
What if I can’t run outside?
Treadmills, indoor tracks, or even power walking can offer similar benefits.
Conclusion
Running and jogging are proven, accessible ways to get fit, lose weight, and improve your mental and physical health. By starting slow, choosing the right gear, and mixing in other forms of exercise, you can enjoy the benefits and minimize the risks.
Ready to get started? Lace up your shoes, set a goal, and begin your journey to better health today!
Have questions or need more tips? Explore the official CDC Physical Activity Basics or ask in the comments below!