Benefits of Jogging: How to Start a Jogging Routine

Jogging is a mid-intensity cardio exercise in which an individual trots or runs slowly for an extended period. The pace of jogging is faster than brisk walking and slower than running, allowing joggers to maintain steady movement without overexertion. Jogging is gentler on the body than running at full speed, which places additional stress on the runner’s knees and joints. Jogging can occur outdoors or on an indoor treadmill and can be a standalone wellness activity or a form of cross-training for another, higher-intensity exercise. When done consistently and correctly, jogging has several possible health benefits: 1. __Jogging can improve cardiovascular health__. As an aerobic exercise, jogging increases your heart rate and blood flow, giving your heart a chance to work hard and improve its efficiency in absorbing and maintaining your body’s oxygen supply. People who jog regularly often have a lower resting heart rate, lower blood pressure, and better oxygen absorption rate than those who do not and are at lower risk of heart disease and other heart problems. 2. __It releases endorphins__. When you engage in moderate exercise, your brain releases endorphins, or chemicals that contribute to feelings of peace and satisfaction. If you jog for a long enough period, you may also experience what’s known as the “runner’s high,” an endorphin-rich feeling of euphoria that can help boost your short-term mental health and well-being. 3. __Jogging burns calories__. As a form of exercise, jogging takes energy—physical therapists estimate that one mile of jogging burns around 100 calories. So if you go for a jog that lasts several miles, you’ll burn even more calories. 4. __It can build muscle__. Like light strength training, jogging works the muscles in your legs, glutes, and core (and, to a lesser extent, your arms). A regular jogging routine can help you build and tone muscles in those areas. If you’re interested in starting a jogging routine, check out this step-by-step guide: 1. __Consider seeking medical advice__. Before taking your first jog, consider consulting a healthcare or sports medicine professional who can help you decide if jogging is the right cardio exercise for you at your current fitness level. 2. __Establish a schedule__. The best way to start a jogging routine is to establish a schedule for yourself—if you don’t plan when you’ll go out jogging, it can be easy to procrastinate. Decide what days work best for you, and add your jogging time to your calendar. 3. __Get the right gear__. Jogging can be a cost-effective exercise method since you run in an old T-shirt, a pair of shorts, and supportive shoes. You’ll also need a lightweight water bottle to ensure you remain properly hydrated during the workout. If you go out on a few jogs and decide you want to upgrade, consider moisture-wicking clothes, [running shoes](https://www.masterclass.com/articles/types-of-running-shoes-explained), headphones for a pump-up playlist, and a pouch to hold your water bottle or phone. 4. __Warm up beforehand__. Avoid jogging “cold,” or from a completely sedentary or resting state, because it can shock your body and lead to undue strain or injury. Instead, warm up before you jog by starting with a quick walk to increase your heart rate and encourage blood flow to your body. After your walk, you can stretch your legs to get them ready for the exercise. Learn how to stretch your [calves](https://www.masterclass.com/articles/calf-stretch-guide) and [hamstrings](https://www.masterclass.com/articles/how-to-stretch-hamstrings). 5. __Stay hydrated__. As you jog, make sure you drink the right amount of water for adequate hydration. For a longer jog, consider bringing a small glucose-rich snack to maintain healthy blood sugar levels. 6. __Cool down with a brief walk__. At the end of a jog, many joggers recommend doing a cooldown exercise to ease your body back into a resting state—for instance, finishing up a long jog with a brief walk before you sit down. 7. __Connect with a jogging partner (optional)__. It’s hard to establish regular exercise—if you find that you’re having a difficult time sticking to your [running routine](https://www.masterclass.com/articles/how-to-start-a-running-routine), consider finding a jogging buddy. A jogging buddy can help you feel more accountable for going out on each jog, serve as a mini running coach, and turn an exercise into a social event that you can look forward to each week. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery. Get the [MasterClass Annual Membership](https://www.masterclass.com) for exclusive access to video lessons taught by the world’s best, including Joan Benoit Samuelson, Joe Holder, Serena Williams Stephen Curry, Simone Biles, Tony Hawk, and more. Jogging is a physical activity that can improve mental and heart health, build muscle, and burn calories. Learn about the benefits of jogging and how to start a jogging routine.