Health Benefits of Running and Jogging

Running and jogging are two effective forms of aerobic exercise. If you’re new to fitness, it’s best to start with brisk walking, then progress to gentle jogging, and eventually move on to running. In this article, we’ll explore the proven health benefits of running and jogging, provide practical tips for safe exercise, and highlight how this simple activity can promote overall wellness. Running is a highly accessible form of exercise because it requires no special equipment and can be incorporated into almost any schedule [5].

Getting Started with Running and Jogging

Before beginning any new exercise regimen, especially if you have a pre-existing medical condition, are over 40 years old, or have been inactive for a significant period, it is crucial to consult your primary care physician [5]. This step, known as pre-exercise screening, helps ensure that the benefits of physical activity safely outweigh any potential health risks [5].

Here are some general tips for beginners starting a running routine:

1. Gradual Progression is Key: Begin with brisk walking, aiming for 30-minute sessions. Allow at least a month and a half to gradually transition to regular running. Alternate between periods of walking and running, steadily increasing your running time in each session [5].
2. Warm-Up and Cool-Down: Always warm up with light activity and dynamic stretches before your run and cool down with gentle, static stretches afterwards to help prevent injuries.
3. Stay Hydrated: Ensure you have plenty of liquids. Drink water before, during (if running for an extended time), and after your activity to maintain hydration.
4. Prioritise Rest: Allow for at least two complete rest days per week to avoid overtraining and injury [5]. Consider incorporating low-impact exercises, such as swimming or cycling, at least once a week to build endurance while minimising stress on your joints.
5. Choose Your Route Wisely: Plan your route carefully, preferring soft surfaces like grass or flat trails over hard or uneven pavement to reduce impact on your joints and minimise injury risk [5].
6. Minimise Air Pollution Exposure: Avoid running near high-traffic roads, especially if you have a respiratory condition like asthma, as vehicle exhaust can increase the risk of cardiovascular and respiratory issues [5]. If possible, plan your runs for early morning or late evening, avoiding peak traffic hours.
7. Proper Attire and Gear: Wear lightweight, layered clothing that you can easily adjust, and always wear supportive, properly fitted footwear to prevent common running injuries.
8. Sun Protection: Protect your skin from sun exposure when running outdoors by wearing sunscreen or appropriate clothing.

Safety and Preparation Suggestions

Focusing on these simple safety measures can enhance your running experience:

1. Fueling Your Body: Maintain a well-balanced, nutritious diet to support your energy levels and recovery. Avoid consuming large meals directly before going for a run.
2. Temperature Management: Try to avoid running during the hottest part of the day in summer.
3. Visibility and Security: Wear reflective clothing if you’re running in low light (early morning or at night). Always let someone know your intended route and expected return time, and choose well-lit, populated routes over isolated areas.
4. Listen to Your Body: If you experience pain or sustain an injury while running, stop immediately and seek medical advice [5]. Pushing through pain can turn a minor issue into a serious injury.

Proven Benefits of Jogging and Running

Regular moderate-intensity running or jogging offers a broad spectrum of verified health advantages:

• Supports Heart Health: Consistent jogging can significantly improve cardiovascular endurance, help lower blood pressure, and increase levels of ‘good’ cholesterol (HDL), all of which contribute to a healthier heart [5]. One landmark study found that even just 5 to 10 minutes of running per day was associated with a lower risk of all-cause and cardiovascular mortality [4].
• Promotes Weight Management: Jogging is an excellent way to burn calories and support fat loss when combined with a balanced diet, helping to maintain a healthy weight [5].
• Improves Bone and Joint Strength: Contrary to an outdated belief that running ruins the knees, light to moderate jogging may actually strengthen bones and is not associated with an increased risk of knee osteoarthritis in healthy individuals [2], [5]. The impact helps improve bone density.
• Enhances Mental Health: Physical activity like jogging is known to reduce symptoms of stress, anxiety, and mild depression by promoting the release of endorphins (natural mood boosters) and generally improving sleep quality [3].
• Boosts Sleep Quality: Regular physical activity has been linked to falling asleep faster and achieving deeper, more restorative sleep [5]. It’s best to avoid intense running immediately before bedtime, however, as this can be overly stimulating.
• Builds Muscular Endurance: Jogging engages multiple muscle groups, particularly in the legs and core, leading to better toning and overall muscular stamina [1].
• Strengthens Immunity: Moderate, regular exercise can help support immune function and may reduce the risk of certain infections [5].

Conclusion

Jogging and running remain among the most accessible and equipment-free ways to improve overall fitness. Scientific evidence consistently suggests that low-key physical activity, coupled with a consistent and gradual progression, is sufficient to gain measurable health benefits [4]. By starting with brisk walks and steadily progressing to gentle jogs, you can build bone strength, support heart health, elevate your mood, and reduce your long-term disease risk. The key to sustained success is consistency, listening to your body’s needs, and enjoying the mental clarity that regular movement provides. Complement your running with proper hydration, balanced nutrition, strength training, and crucial rest days for optimal progress.

Disclaimer

The information presented in this article is for general informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider, such as your primary care physician or a registered dietitian, with any questions you may have regarding a medical condition, new exercise regimen, or dietary changes.

References

[1] Zhang, Z., & Chen, L. (2023). Restorative effect of jogging on lower limb muscles. Revista Brasileira de Medicina do Esporte, 29, e2022_0640. https://www.scielo.br/j/rbme/a/LmDsqWVnQ88XcxkhW3BnSPx/?lang=en

[2] Lee, J. H. (2019). The effect of long-distance running on bone strength and bone biochemical markers. Journal of Exercise Rehabilitation, 15(1), 26–30. https://doi.org/10.12965/jer.1836564.282

[3] Hsieh, M. W., Tsai, S. C., Hsieh, Y. J., Lin, H. Y., & Lin, C. W. (2025). Impact of Running on Physical and Mental Health and Life Satisfaction. E-Da Medical Journal, 12(2), 8-14. https://exdep.edah.org.tw/lib/images/EDMJ/2025/v.12n.2/2-1130802161.pdf

[4] Lee, D.-C., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058

[5] Department of Health, & Human Services. (n.d.). Running and jogging – health benefits. Gov.Au. Retrieved October 31, 2025, from http://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits