Jogging for beginners is an extremely popular way to workout. Jogging can be tailored to all fitness levels, which makes it great for beginners.

But first, what is jogging? 

While there’s isn’t really a set definition of jogging. There are a few things people might mean when they say jogging:

  • A slower form of running, usually less than 6mph (which would equate to running 10k in an hour). While the form is more akin to running than walking, jogging may not require as much arm swing or knee lift.
  • A low to moderate intensity run. Jogging relies on just the aerobic system. Therefore it can be maintained for a long period of time.
  • A more casual form of running, e.g. not having a set distance or pace to aim for.

There are so many mental and physical health benefits to jogging:

  • It gives a full body workout. While jogging is a cardiovascular exercise, it engages multiple muscles throughout the body, including from the calves to the shoulders.
  • Improves cardiovascular fitness and endurance.
  • Builds stronger muscles, bones, and joints.
  • Burns calories and can be helpful if you want to manage or lose weight.
  • Releases endorphins to boost mood and manage stress.
  • Can help to improve sleep.
  • Reduces the risk of multiple chronic diseases.

Jogging is also cheap, requiring only a decent pair of trainers and some kit, and easily accessible.

A mistake people make when starting running is simply heading out and running as far or as fast as they can, but this isn’t particularly effective, especially if you have low cardiovascular endurance. This route isn’t likely to give much progress, and motivation can quickly drop.


While it may not feel as exciting. Starting slow is the best way to ensure you have a long and fruitful running career. Combining short periods of running with longer walking intervals is a good way to build strength and endurance, and as you adapt you can increase the running periods and decrease the walking periods.

You can either follow your own workouts, for example starting with 1 minute jogging to 2 minutes walking, and change the ratios as you get fitter, or you can follow an existing plan. The Couch To 5k (C25K) app is a good jogging programme for beginners. C25K has been developed by the NHS.

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