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Is Jogging Good for Weight Loss?

ByAdam Kemp, MS Reading Time: 4 minutes

If your primary goal is weight loss, there are much better forms of exercise than jogging.

Jogging is a good form of exercise for improving your cardiovascular health and overall fitness, but it doesn’t help with muscle building and only burns slightly more calories than walking.

If you want to lose weight, I suggest you begin a weight training program that combines resistance training and mobility to improve your body composition and lose weight.

Check out my Workout of the Day category for workouts that combine functional strength training, athletic movements, and mobility exercises that help you get an aesthetic body.

Reasons Jogging is Not Good for Weight Loss

a man jogging

While jogging is an excellent form of cardiovascular exercise, it has several limitations when it comes to weight loss.

Instead, incorporating a variety of exercises, including strength training and high-intensity workouts, is a more effective strategy for weight loss.

This approach not only burns more calories but also builds muscle, improves metabolism, and reduces the risk of injuries.

Here is more information about why jogging is not one of the best exercises for weight loss:

  1. Low Calorie Burn
    • Although jogging burns more calories than walking, it doesn’t match the calorie expenditure of high-intensity interval training (HIIT) or resistance training. The calorie burn from jogging may not be significant enough to create the caloric deficit needed for substantial weight loss.
  2. Lack of Muscle Building
    • Jogging primarily targets cardiovascular endurance and does little to build muscle mass. Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. Without incorporating strength training, jogging alone won’t help you build the muscle necessary to boost your metabolism and enhance long-term weight loss.
  3. Plateau Effect
    • The body adapts to steady-state cardio workouts like jogging relatively quickly. As your body becomes more efficient at jogging, you burn fewer calories for the same amount of effort. This adaptation can lead to weight loss plateaus, making it harder to continue losing weight over time.
  4. Risk of Overuse Injuries
    • Jogging, especially on hard surfaces, can increase the risk of overuse injuries such as shin splints, knee pain, and stress fractures. These injuries can derail your fitness routine, making it harder to stay consistent and achieve your weight loss goals.
  5. Time-Consuming
    • To burn a significant number of calories through jogging, you need to invest a considerable amount of time. For many people, this time commitment is not practical, especially when more efficient workouts like HIIT or strength training can yield better results in less time.

Should You Ever Go Jogging?

a woman jogging

Despite its limitations for weight loss, jogging still offers numerous health benefits and can be a valuable addition to your fitness routine under certain circumstances:

  1. Improving Cardiovascular Health
    • Jogging is an excellent way to enhance cardiovascular endurance. It strengthens the heart, improves lung capacity, and can lower the risk of heart disease. Regular jogging sessions can contribute to overall cardiovascular health, which is crucial for long-term fitness and well-being.
  2. Mental Health Benefits
    • Jogging has been shown to release endorphins, often referred to as the “runner’s high,” which can improve mood and reduce stress levels. It can also serve as a form of meditation, providing time for reflection and mental clarity. These mental health benefits make jogging a valuable exercise for overall wellness.
  3. Building Stamina and Endurance
    • If your fitness goals include improving stamina and endurance, jogging is an effective way to achieve this. It can serve as a foundational exercise to build the necessary endurance for more intense activities like HIIT or sports.
  4. Accessibility and Simplicity
    • Jogging requires minimal equipment and can be done almost anywhere. Its simplicity makes it an accessible option for many people, regardless of their fitness level or location. This ease of access can encourage consistency, which is a key factor in any successful fitness regimen.
  5. Enjoyment and Variety
    • Some people simply enjoy jogging. Whether it’s the rhythmic nature of running, the opportunity to enjoy the outdoors, or the social aspect of jogging with friends, enjoyment plays a significant role in maintaining a regular exercise routine. Including jogging as part of a varied workout schedule can keep your routine interesting and enjoyable.

Professional Basketball Player, M.S. Nutrition, ISSA Certified Personal Trainer

Hello! I'm Adam Kemp, a professional basketball player, fitness consultant, and author with over a decade of experience playing internationally across Europe and Asia. I graduated from Marist College in 2014 with a degree in Sports Communication and a minor in Psychology, where I also competed at the NCAA Division I level. My professional basketball journey has taken me to countries such as Poland, Hungary, Greece, Kazakhstan, and more, where I’ve learned unique approaches to fitness, nutrition, and performance.

I provide authentic, practical, and evidence-based content on fitness, nutrition, sports performance, workout programs, and holistic well-being, drawing from both my personal experience and formal education, including a master’s degree in Nutrition Education from American University.

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