If you're interested in losing weight, you're right to think that exercise is the solution. Any activity that burns calories can help you lose weight, and as a high-intensity exercise, jogging is one of the best ways to burn those calories quickly. But it's not always as simple as it sounds; you need to commit to a training program that will increase your fitness and endurance levels so you can see real results from jogging.
Calories Burned
While virtually any form of cardio exercise can help you lose weight, jogging is one of the best activities because it burns a large number of calories in a relatively short amount of time. To give you an idea of how many calories you can burn, a 160-lb. person burns 511 calories jogging for one hour at 5 mph, while a 200-lb. person burns 728 calories in the same amount of time. Since it takes a deficit of 500 calories per day to lose 1 lb. per week, you can expect to lose between 1 and 1.5 lbs. every week, depending on your weight. Of course, that requires you to jog for an hour every day, which is a goal that beginners will need some time to work up to.
Getting Started
Before you begin a jogging program for weight loss, take some time to plan. Jogging doesn't require much equipment, but you'll need a high-quality pair of running sneakers that fit your individual foot shape, so head to a running specialty store and have a salesperson help you choose the right shoes. You'll also want some comfortable running clothes designed to wick away sweat. Next, plan your jogging route by choosing a safe, traffic-free area. Ideally, you should select a spot where you won't be forced to run on hard concrete; a running track or short grass are ideal for providing cushion, if you can find them. It's fine to run indoors on a treadmill, although most people find jogging outside more enjoyable.
For Beginners
If you're new to jogging, don't try to begin by running for a full hour; you'll most likely be struggling for breath just 10 minutes or less into your jog, and you certainly won't be motivated to try it again the next day. Instead, begin with a five minute brisk walk to warm up, and do some gentle stretching to prepare your muscles for activity. Then, try jogging at a comfortable pace for two minutes, followed by two minutes of brisk walking, alternating jogging and walking intervals for a total of 30 minutes; finish with a five minute cool-down and more stretching. Try to do this three times per week, increasing the running intervals every week while meanwhile decreasing the walking intervals until you're running for 30 minutes straight. Gradually add five minutes onto each jogging workout until you're able to jog for a full hour. Don't expect to accomplish this goal in just a month or two; it takes time to work up to 60 minutes of jogging, but you'll be burning calories and losing weight every week.
Cutting Calories
While you can lose weight just by jogging, the weight will come off much faster if you make moderate changes to your diet. Reduce your daily calorie intake by about 250, and you'll lose an extra pound every two weeks, on top of the weight your lose through jogging. Eliminating 250 calories can be as simple as cutting your steak in half and doubling up on veggies instead, or swapping your two daily sodas for water.
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