Benefits Of Jogging : Cardio Tips to make you look younger

by admin on October 15, 2010

Benefits of Jogging – It’s about More Than Calories Burned Running

Think about the benefits of jogging. It’s a given that jogging is a great way to burn body fat. As soon as you realize that every mile jogged is 100 calories burned you start to understand that you can start making exponential moves torching 1000 calories at a time. It’s also a given that joggers lean-to-fat ratio improves rapidly with dramatically enhanced definition of the calves, thighs, hips, and butt. But for the hard core, the benefits of jogging go way deeper than calories burned running.


Jogging satisfies many deeper needs. Joggers love to test their mental strength, their physical strength, and their endurance which gives them a confident feeling of self reliance. At some point, each new jogger has an epiphany moment when they realize that they are capable of overcoming just about anything – whether it’s a long run, a steep hill, or even a fast paced race.


It’s not about losing a few pounds, it’s about getting back into amazing shape and kicking but. And unlocking this dynamic mindset, living the Fight Not Flight response, feeling this newfound anticipation for what lies ahead, all adds up to an energized mood that fills each part of your life. It makes you dynamic and vital, enabling you to do anything you set your mind to.


    A great manifestation of the benefits of jogging is Dara Torres.

On the week-ends I do my long runs in the morning and lately Dara has been passing me multiple times as she speeds back and forth the 5 mile Fort Lauderdale beach. She’s a force of nature with a ponytail. You know she’s pushing hard, there’s no grace of a marathon runner, she’s pushing herself past her comfort level, testing her limits, beating whatever goal she has established in her head. And she looks strong, not just in terms of speed, you can’t help but notice her abs and biceps; she’s like a walking anatomy chart with each of her muscles extremely defined. If I was to guess the benefits of jogging for Dara, I would say that jogging makes her feel like a warrior. It also makes her feel in control as she forces her body to adapt by burning fat for fuel to get that shredded look and wash board abs, to adapt by releasing human growth hormone which gives her the muscle definition, and to adapt by releasing beta endorphin and catecholamines which make her feel amazing.

Here is an explanation of these benefits of jogging in more detail.

The Benefit of Jogging Far (Aerobic Jogging) – Your Body Learns to Prefer Burning Fat
After running for a half hour you will likely have reduced your blood sugar and insulin enough that your human growth hormone can start liberating fat for fuel. As you continue to extend your run beyond the half hour mark you start burning primarily fat for fuel and which means two things, you can run for a long time as your fat isn’t going to run out, and you lose a lot of stored body fat.  Cardo Tip: When you run far your body uses HGH to release and  burn stored body fat.


The Benefit of Jogging Fast (Anaerobic Jogging) – Your Body releases Growth Hormone
To burn the most calories, you want to stay aerobic and run almost indefinitely without getting tired. But, you can also boost your HGH levels (HGH helps grow muscle and burn fat) by adding some fast anaerobic intervals in your jog. When you push into the anaerobic level of intensity you create oxygen debt in your muscles, which results in the production of lactic acid. This higher level of lactic acid lowers your blood ph which triggers your body to produce more HGH.  Cardio tip:  On your long run incorporate a few intervals to stimulate the production of HGH, then go back to a more comfortable pace and let the HGH destroy your fat and fuel your run. 


The Benefit of Jogging Intensely – Your body Responds with A Buzz, an Adrenaline Rush
There is no substitute for the adventure of a jog to get your heart beating but there are physiological reasons that jogging gives you that feel good buzz. Jogging intensely triggers an adrenaline rush as your body releases fight or flight hormones called catecholamines. They are responsible for your elevated heart rate. This intense jogging also pushes up the level of beta endorphin in the blood giving you that “runner’s high.” Beta endorphin is a peptide produced in your pituitary gland and hypothalamus which resembles opiates in its ability to produce a feeling of well-being.  An hour ago you felt sluggish and slow; now you are fully stimulated and eager to overcome any challenge ahead.   Cardio tip: do your intervals untill you feel out of breath and can feel your face warm a bit, that’s when you know your body is responding and the rush is coming.


If you love nothing better than to get your heart zooming from new experiences, you are likely already a jogger sharing Dara’s warrior spirit.  You already feel physically and mentally unbreakable. If you want to really experience the benefits of jogging, I recommend you schedule a race to keep you inspired and then enjoy the cascade of physiological changes both physical and mental.

{ 13 comments… read them below or add one }

Tom-Your Fitness Quest October 15, 2010 at 11:55 pm

I really like your blog and the emphasis you put on staying young. A higher quality of life and the topic of longevity gets more important to me as I get older. Dara Torres is the poster child for not letting age slow you down. I heard she is currently training for the 2012 Olympics. Amazing.

Howard - Energia Fitness October 16, 2010 at 4:22 am

Hi Darren

Great post. I used to jog a lot as part of my exercise regimen and the buzz and feeling of wellness I used to have after the session is not bettered by any other exercise. Although hitting a heavy bag for 20 minutes comes close. I am unable to run at the moment due to injury but can’t wait to get back out there. As I get older (40) I am aware of trying to protect the joints so I will keep the distance to 10k max and just a couple of runs a week. Do you run at a set pace or mix it up a little? I like to add slow and fast pace intervals or include a couple or killer hills for variety.
By the way I hadn’t heard of the lady in your post but she looks in amazing shape. I was dreading hitting 40 this year but you know what apart from a little extra pain which can be sorted I feel stronger and fitter than ever and intend to feel like this for many more years to come.



Alison Tomassini October 16, 2010 at 4:17 pm

Your blog is very motivating to me. I injured my back in the last three years, and have been trying to get back to running. Although Dara Torres might be a stretch for me, your tip about running over 30 minutes at a time to maximize burning fat is great to learn. On my next jog, I will push myself past 30 minutes to get the most benefit out of my exercise.

Mike - Fitness Contrarian October 16, 2010 at 6:11 pm

Hey Darren,

Nice post and Dara Torres looks incredible.

Jogging is one of the simplest and best things you can do for your mind and body. I love to run.

Best – Mike

Bloom to Fit October 18, 2010 at 4:05 pm


Thanks for the great post. It’s always nice to come back to the basics. Jogging (ie. running) has been around for centuries and it always will be. I love to jog because it teaches my body how to use its aerobic systems efficiently.

Jordan - The Healthy Teacher October 19, 2010 at 5:09 pm

Hey Darren,
I have never been a fan of jogging, mostly because I have always been involved in other sports like hockey and baseball, but this post inspired me. My wife has been bugging me to train for a half marathon with her, and I think I’m going to take the plunge now. There are many great reasons to jog, but I’m going to look at it as an obstacle to overcome. I like challenges of the mind!


Dave - Not Your Average Fitness Tips October 19, 2010 at 9:43 pm

Really great information about the value of jogging. With the New England winter quickly approaching, I’ll probably have to stick with my HIIT routine, but will definitely consider this when spring arrives again.

Kiera December 11, 2010 at 1:03 pm

Great post! Lately I’ve been reading a lot about how ‘steady state’ cardio is old hat and ONLY interval training is the way to go. You seem to be advocating a kind of mix of the two….? ie, steady jogging with some faster work sprinkled throughout each run…? Can both work in the same session? Thanks for any replies.

admin December 11, 2010 at 5:54 pm

Yes, everyone is talking about HIIT right now.

I think both are important.

For fat burning…
If you are tying to burn fat and are really lean already I would recommend intervals. They burn a tonn of calories and torch muscle glycogen …so the calories you take in later are used to replenish your muscles instead of getting stored as fat.

But, if you have more than 10 lbs to lose I would go with steady state cardio – you teach your body to burn fat and when you can stick with it for over an hour will see huge fat loss very quickly. The reason is that your body isn’t using muscle glycogen for fuel, instead it taps directly into your fat stores. That’s why endurance runners can go so long (hard to run out of fat).

For performance…If you want endurance – steady state. If you want speed – intervals.

A great mix is to start a long run with fartlek to get HGH stimulated and release FFA’s. Then use steady state cardio to burn off all the FFA in your bloodstream.

Hope this helps.


Kiera December 12, 2010 at 3:57 pm

Hi Darren, thanks! Running is definitely my exercise of choice (outdoors, I HATE treadmills) and I get a huge mental lift from it. To be honest, I really prefer steady state running more so than sprint-type stuff. However, if I DID use your suggestion about starting each run with Fartlek, how long should this fartlek be, and how long should the steady state run last? And for how many days per week? I also do bodyweight circuits twice a week. Thanks again.

Virgina Ellingwood February 18, 2011 at 1:50 am

Wow! When I get 40 I want to be as healthy as her. But not with those muscles because maybe I will look very manly than my husband. Great post. Enjoyed reading it!

Anne @ lifestyler treadmill March 19, 2011 at 7:00 am

Jogging is really the simplest and easiest way to exercise. I love to go back to jogging soon. I will do it alternately with my treadmill exercise because our weather here is so unpredictable.
Anne @ lifestyler treadmill recently posted..Lifestyler Treadmill

HGH Advanced April 22, 2011 at 6:45 am

Cardio exercises are very important, they can help us in different ways. Jogging is truly one of the best ways how to look younger.

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