1. Jogging:Health and Banifits
INDEX
1. What's this
2. What is it for
3. Training
4. Benefits
5. Lose weight
6. Contraindications

2. 7. Risks
8. Benefits
9. Disadvantages
10. Physical Requirements
11. Clothing And Accessories
12. Supplements
13. History
1 What's this
What is Jogging?
Jogging is a form of motor physical activity which consists of running at
a slow / leisurely pace, also called a "trot".
It is typically practised outdoors, but nothing prevents you from using a
treadmill; the important thing is that due importance is given to
socialising during training sessions, as this activity was born as a
collective practice - see the "History" paragraph.
It is not clear whether jogging is a synonym of jogging or represents a
technique in its own right. Literally speaking, footing means " foot
support ". If this meant that the sole rests completely in jogging, this
would make it a sort of "compromise" between running and walking- a

3. real athletics discipline, technically very complex. Actually, thinking
about it, in jogging the "flight phase" is extremely reduced, almost non-
existent. It is therefore acceptable that jogging and jogging are actually
the same thing.
Another technical feature of jogging is the greater lateral swing of the
trunk and above all of the arms; it is not clear whether this is the result
of a poor technical mastery or constitutes a real need for balance /
comfort at low speeds, the fact is that joggers, compared to runners, take
up much more space around them.
The differentiation between jogging and running remains, however,
quite subtle. So much so that jogging is often described or interpreted as
a real run "slower than 6 miles per hour (10 km / h)", i.e. with a pace
greater than 6 minutes per kilometre (6 min / km) .
Note: jogging should not be confused with walking or Nordic walking
(walking with the aid of sticks).
Goals of jogging
Jogging is among the purest fitness- wellness activities , as it pursues the
fundamental objectives of:

4. • Optimise your fitness.
• Decrease psychological stress.
• Improve health and quality of life.
Furthermore, it does not include any type of competition. Every year
several jogging events are organised around the world – especially in the
West, such as the Swedish Säpojoggen – none of which are competitive.
Features of jogging
Technically speaking, jogging can be considered an activity:
• Low impact
• Purely aerobic – with high fat percentage consumption, but
moderate total calorie expenditure
• Stimulating the cardiovascular and respiratory systems, and
training the muscles of the lower limbs
• High-volume, low-intensity exercise.
2. What is it for
What is jogging for?

5. Jogging is mainly used to improve general physical condition, especially
cardiovascular and respiratory efficiency, but also the muscle function of
the legs.
With the right food strategy, jogging can optimise weight loss ; despite
having an average caloric consumption , in fact, it can be managed - in
terms of intensity and duration - to try to emphasise the consumption of
fat - exercise in the lipolytic range.
Jogging is an excellent motor therapy aimed at treating or preventing
various metabolic pathologies including: dyslipidemia (
hypercholesterolemia , hypertriglyceridemia ), hyperglycemia - insulin
resistance and type 2 diabetes mellitus , arterial hypertension ,metabolic
syndrome , etc. performed regularly in the correct way, it can help keep
the osteoarticular system healthy.
Jogging is also an excellent means of developing the general athletic
base of aerobic resistance preparatory to many disciplines. It can be used
as a form of warm-up or cool-down both in running and in other sports,
preceding or concluding sessions to prevent injuries; it is also used as
active recovery , for example in interval training - between pace changes
or between repetitions, or as a circuit training station - and "regenerative
training". For example, a runner who completes a fast 400m repeat with

6. a mileage time of less than 3 min/km could jog down to a jogging pace
of 6 min/km for a full lap of recovery.
3. Training
Jogging: how to do it?
Jogging technique is not well defined. While precise biomechanical and
technical indications exist for running, no real guidelines are known for
this activity. If we consider jogging as a slower running, we recommend
that you learn more about it by reading the dedicated article:
To know more:
Running: HYPERLINK
"https://www.digistore24.com/redir/444164/aneeky/" Training and
Advice on Running
Jogging: What to Avoid?
The most frequent mistakes in jogging are:
Starting too hard
Ignore your own physical condition and adjust to the level of others
Neglect warm-up, cool-down and stretching
Wrong choice of footwear
Forcing yourself to run too slowly; especially for the joints , this practice
can be detrimental, as most of the time it determines a heavy and

7. unnatural step. Better to choose the right step and at the most alternate it
with walking
Do not drink before, during and after
Fasting training
Choose clothing incorrectly, which could promote excessive sweating or
cooling with the risk of illness
Underestimating the risks of traffic.
Jogging: HYPERLINK
"https://www.digistore24.com/redir/444164/aneeky/" how to start?
First of all, to start any motor activity correctly, it is necessary to set
goals: lose weight, improve resistance , have fun, improve mood or
increase performance. With regard to the latter, joggers are generally
divided into two categories: neophytes and initiates. Beginners should
initially aim to finish at least half an hour of continuous jogging; the
second category, on the other hand, should aim to finish a distance of
about 10 km. Once this goal has been achieved, it is time to fully devote
yourself to running.
For a novice, the essential principle of jogging training is that of load
progression. This must be respected both in terms of the number of
weekly sessions, both in terms of duration and intensity.
The first goal is to be able to finish thirty uninterrupted minutes. To do
this, it is recommended to start the first week with only one half-hour

8. workout, during which jogging and walking will alternate, the second
two, the third three. The second cycle, which will start again with only
one weekly workout and will end with three, will include increasing the
duration of the running phases. The third, in line with the previous ones,
must be characterised by an almost total prevalence of jogging over
walking.
The second goal, typical of the more advanced joggers, is to be able to
finish 10 km uninterrupted, which should have a total duration of no less
than an hour and ten or fifteen minutes. The principle mentioned above
can therefore be respected by inserting the intensity variable. It too will
have to be implemented progressively and in a completely separate way,
in dedicated weeks, generally alternating with those in which the volume
/ duration is increased.
4. Benefits
Jogging and health benefits
According to a study by the "Stanford University School of Medicine",
jogging offers numerous benefits for the cardiovascular system , it is
effective in increasing human life expectancy, decreasing the effects of
ageing , fighting obesity and staying healthy. health.

9. The National Cancer Institute suggests that jogging and other types of
aerobic exercise may reduce the risk of lung , colon , breast and prostate
cancer . According to the American Cancer Society, jogging for at least
30 minutes five days a week can help prevent cancer .
A study published in " HYPERLINK
"https://www.digistore24.com/redir/444164/aneeky/"BMC Public
Health" reports that jogging outdoors can have additional benefits - in
addition to the aforementioned health benefits - of a psychological and
neurological nature, such as increased energy , concentration and better
mood; the same is not the case when jogging on a treadmill indoors .
Jogging is also able to prevent certain muscle and bone damages that
sometimes occur with increasing age; jogging improves cardiac
performance and blood circulation , and helps maintain normal weight.
A Danish study published in 2015 reported that "light" and "moderate"
jogging were associated with reduced mortality compared to more
"strenuous" jogging. The optimal training load of jogging would be 1 -
2.4 hours per week, for 1 - 3 sessions, with " HYPERLINK
"https://www.digistore24.com/redir/444164/aneeky/"slow" or "medium"
speed.
More generally, we could attribute the following benefits to jogging:

10. Increased self- esteem and improved mood; this is due to purely
psychological, but also organic, reasons for the release of endorphins ; if
practised outdoors it has positive effects on the release of melatonin ,
with a consequent therapeutic effect on depressive and related symptoms
• Increased energy expenditure and potential weight loss or
maintenance of normal weight
• Greater spraying and oxygenation of the tissues, especially of the
lower limbs; by improving circulation it is possible to combat
water retention and the onset of cellulite
• Improved cardiovascular and respiratory health – reduced risk of
cardiovascular and respiratory disease, or any therapeutic effect;
for example on atherosclerosis , coronary artery disease , chronic
obstructive pulmonary disease ( COPD ) etc.
• Improvement of fitness , therefore of cardiovascular and
respiratory efficiency
Improvement of certain physiological parameters, also linked to possible
weight loss ; eg:
• Optimization of the HDL / LDL ratio
• Blood sugar control
• Reduction of triglycerides
• Reduction of blood uric acid – especially in conjunction with
weight loss
• Better blood pressure balance

11. Optimization of bone density and potential prevention of osteoporosis
Improvement of joint fitness and prevention or improvement of certain
rheumatoid diseases
Improvement of strength (especially in sedentary), resistance and
metabolic efficiency of the lower limbs
Possible strengthening of the immune system .
Jogging, like all forms of regular exercise, can actually slow down
certain effects of ageing. Obviously, in the most extreme form, even this
activity can increase global oxidative stress.
5. Lose weight
Does jogging make you lose weight?
By training in jogging it is possible to consume more calories than in a
sedentary condition. Nonetheless, as with all other activities, this does
not necessarily correlate with a slimming effect .
Weight loss is the consequence of a negative energy balance, i.e. the
arithmetic result of [Energy IN – Energy OUT]; it means that the
calories taken in with the diet must be lower than those consumed with
training.
By practising jogging it is possible to increase – generally significantly –
the caloric expenditure. However, weight loss occurs only when the diet

12. remains the same as when you were sedentary , or in any case increases
slightly. This may seem obvious to most readers but, in truth, it is far
from obvious.
Physical exercise, it is known, determines a greater sensation of appetite
; it is due to the reduction of glycemia and the depletion of glycogen
reserves - especially in the liver. Therefore, if on the one hand practising
sport helps us to consume more, on the other it enhances the appetite and
hunger stimulus. It therefore becomes essential to maintain a certain
self-control, without falling into overestimation of how much you may
have "burned" during the session. In this case, the intervention of a
dietician could be essential, who will organise the food plan by
differentiating the days without training from those of training.
6. Contraindications
Contraindications of jogging
The contraindications of jogging are mainly linked to pre-existing
uncomfortable or pathological conditions, or to individual
susceptibilities, or to excessive commitment.
Let's see the main ones:
• Severe obesity
• Serious heart disease and high vascular risk, including cerebral

13. • Severe low back pain and other types of spine pathologies
• Muscle or tendon compromises of the lower limbs that prevent
movement
• Impairments of the hip, knee , or ankle that make athletic
performance impossible or painful or detrimental
• Serious balance problems.
7. Risks
Risks related to the practice of jogging
The risks of jogging for a healthy subject are mainly limited to muscle,
tendon or joint injuries, especially to the ankle, knee, hip and back. To
reduce these dangers, it is of fundamental importance to pay attention to
the unevenness of the terrain, to wear suitable footwear and to take into
account one's physical condition.
Then, in the context of preventive or rehabilitative motor therapy -
suitably suggested by the doctor - the possibilities (albeit remote, most
of the times) of:
• Cardiovascular compromises
• Dyspnea
• Worsening of spinal disorders
• Inadequate bone healing

14. • Aggravation of joint disorders
• Worsening of underweight etc.
• Undergo a preliminary medical evaluation
• Never train alone.
8. Benefits
Benefits of jogging
Jogging can show several advantages compared to both walking and
running. In short:Compared to walking: jogging has a greater impact,
both on energy consumption and on muscular and metabolic adaptations
Compared to running: jogging finds greater application on aspiring
sportsmen, who however are not athletes. Having a lower impact, it
should also protect more from the onset of injuries and complications of
various kinds.
Note : compared to both of the aforementioned, jogging gives greater
importance to socialisation, promoting compliance and consolidating its
practice in the long term.
9. Disadvantages
Disadvantages of jogging

15. The disadvantages of jogging are less than those of running, which has a
greater impact on the body; they are in fact directly proportional to the
training load , especially to the general volume. The main ones are: Poor
compatibility in the treatment of the obese , due to various risks related
to the impact on the body, such as joint load; these may find walking
more suitable
Given the very high adhesion of sedentary or poorly trained subjects:
The chances of injuries of a muscle, tendon or ligament nature
significantly increase; some are: patellofemoral pain , iliotibial bundle
syndrome , patellar tendinopathy , medial patellar fold syndrome ,
medial tibial stress syndrome, Achilles tendonitis , gastrocnemius injury,
and plantar fasciitis
Many avoid the sports medical examination for fitness, with the risk of
ignoring even potentially serious problems - see the paragraph on
"Physical Requirements".
Note : Many athletes complain of a higher incidence of muscle , tendon,
ligament and joint injuries when jogging on asphalt or concrete. Instead,
it would be advisable to prefer grass, gravel or at least clay.
Frequent abrasions or irritations from rubbing – between anatomical
segments or between skin and tissue. Typical examples are the upper
thighs, bikini line, nipples etc.
10. Physical Requirements

16. Physical requirements for jogging
The requirements for jogging are those of a healthy and robust
constitution. Obviously there must not be serious problems of a
cardiovascular, respiratory and articular nature; it is also inadvisable for
severely underweight and sometimes severely overweight people –
severe obesity.
11. Clothing and Accessories
Jogging clothing and accessories
To practise jogging it is necessary to dress appropriately, especially
outdoors.
With regard to underwear, the upper part of the body and jogging pants ,
in mid-season and in summer it is sufficient to prefer garments that
allow a certain freedom of movement and that allow perspiration to
evaporate correctly ; the pants seem to take on particular relevance, i.e.
comfortable, close-fitting and soft trousers that leave the ankle
uncovered. In winter , on the other hand, it is also necessary that they
boast high thermal resistance; in the rain, a specific garment may be
indispensable.
As far as footwear is concerned , it is still essential to have the right
jogging shoes - which change according to weight, plantar support

17. attitude , type of training, etc. In this sense, it is advisable to contact a
competent dealer.
12. Supplements
Supplements for jogging
While respecting individual predispositions, jogging - especially intense,
prolonged and in the summer period - increases sweating and the
expulsion of water vapour with breathing .
The water excreted by the sweat glands carries away large quantities of
minerals , especially sodium , potassium and magnesium . It is therefore
no coincidence that athletes often suffer from saline deficiencies, with
particular reference to magnesium and potassium . Note : Sodium can
only become insufficient in diets lacking in discretionary salt and
previously salty foods .
Furthermore, as cellular processes increase – which skyrocket in
committed sportsmen – the need for coenzymatic and antioxidant
nutrients also increases . Among these, vitamins and certain minerals
stand out above all.

18. 13. History
History of jogging
The word "jog" originated in England in the mid-16th century. The
etymology of the term is unknown, but it may be related to the noun
"shog". In 1593, William Shakespeare wrote in his work "Taming of the
Shrew": <<you may be jogging while your boots are green >>. Back
then it meant "to leave".
Richard Jefferies, an English naturalist, wrote of "joggers," describing
them as people who moved quickly bumping into others as they passed.
This usage became common throughout the British Empire and, in the
1884 novel "My Run Home", the Australian author Rolf Boldrewood
wrote: <<our bedroom curtains were still drawn as I passed on my
morning jog>>.
In New Zealand, in the 60s or 70s, jogging already replaced the word
"roadwork" - imported from the USA and referring to the cross-country
run of boxers - promoted by the coachArthur Lydiard, who is credited
with popularising this term. The idea of jogging as an organised activity
was discussed in a sports article in "The New Zealand Herald" in
February 1962, which described a group of ex-athletes and fitness
enthusiasts who met once a week to run at "fitness and sociability"
purposes. The newspaper suggested that the club "might have been

19. called the Auckland Joggers Club". Coach Bill Bowerman, of the
University of Oregon, after jogging with Lydiard in New Zealand in
1962, started a jogging club in Eugene in early 1963. He therefore
published the book "Jogging" in 1966, making it popular in all the
United States.