Jogging is an effective way to lose weight and improve fitness. The difference between jogging and running is degree -- joggers are more casual, move at a slower pace and are more social and conversational while exercising. But jogging at even a casual pace will burn calories, eliminate excess weight and improve cardiovascular fitness. It also is cheap -- all it takes is a pair of comfortable running shoes and some exercise clothing.
All Jogging
All jogging is good exercise, whether it's done outdoors on a street or trail, indoors in a gym or an indoor track, on a treadmill or just in place in a family room. All jogging burns calories, strengthens leg muscles, improves cardiovascular function and increases lung capacity. Duration and intensity of the jog are more important than the location. Prolonged activity, at least 30 minutes at a time, is preferable to briefer workouts.
Boredom
Running outdoors is more conducive to long workouts than running in place. A 30-minute jog through the neighborhood is fairly easy; viewing the scenery and focusing on where you are going tend to make the time pass quickly. A 30-minute jog in place requires dedication and concentration. Boredom sets in quickly, and time does not seem to pass as easily, even if you try to watch television or listen to music.
Fits a Schedule
One advantage to jogging in place is that it can be worked in with other activities; you don't have to commit a set amount of time. You can jog for 10 minutes, go to the grocery store, then jog for another 10 minutes, then do another errand. At the end of a day, you may have worked in 30 minutes to an hour of jogging while still accommodating other duties and activities. Such workouts are preferable to no jogging, but continuous exercise is more beneficial.
Not as Physically Challenging
Jogging in place does not require you to physically work as hard as what jogging outside may force you to do. Jogging in place does not require getting to the tops of hills or making turns. Jogging outside often provides different terrains -- inclines and declines -- that may pose physical challenges. Also, if you jog 15 minutes in one direction, you are committed to jogging 15 minutes back. With jogging in place, it may be more tempting to just give up and stop.
Increase the Workout
Make jogging in place a better workout by focusing on the activity. Concentrate on lifting your knees and swinging your arms. Work on keeping your body erect and vary your foot patterns; strike with your heel for a few minutes, then with the ball of your foot. Put lightweight bands on your wrists and ankles to improve the intensity of the workout when jogging in place.
Different Strides
Jogging in place uses a different stride than running outdoors. In-place jogging requires shorter steps, while outdoor jogging uses longer strides. The two styles affect leg muscles differently; longer strides tend to bolster hamstrings and muscles in the rear of the leg. Foot strikes also differ. In outdoor jogging, the heel strikes first, and the foot rises over the ball with the stride. Indoor jogging is more of a flat-footed step.
References
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- "The Nurse Practitioner"; Jogging: Cardiovascular Benefits and Risks; P.J. Estok; May 1986
- Weightloss-Advice: Jogging Every Morning to Lose Weight
- Department of the Army; Family Fitness Handbook; November 1984
- American Council on Exercise: Physical Activity Calorie Calculator
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