How to Jog: Proper Form, Nutrition, & More

When was the last time you went jogging? Perhaps you’re thinking that running on the treadmill or lifting weights is enough to keep your heart healthy? That’s true, but jogging has its share of benefits. 

This form of exercise wards off stress and anxiety, keeps your bones strong, and improves cardiorespiratory fitness. Plus, it burns massive calories. 

Let’s talk about the so-called runner’s high, for instance. 

This state of euphoria that kicks in while running or jogging is as real as it gets. Researchers believe it has something to do with the increased levels of endocannabinoids in the bloodstream, which may reduce anxiety and promote calmness. 

All in all, jogging can benefit both your mind and body — you just need to know how to do it right. If you haven’t jogged in a while, be prepared to deal with fatigue, backaches, knee pain, and sore muscles. Start slowly and increase the distance and pace over time. 

Even if you’re a seasoned lifter, you may still find jogging challenging. But we’re here to help. 

Today we’ll show you how to jog for maximum benefit, regardless of your fitness level. Our team will also share some tips to prevent injuries while running or jogging. Let’s dive in! 

Is Jogging Worth the Time and Effort?

Jogging and bodybuilding are rarely mentioned in the same sentence. Some even say that jogging will kill your gains. Nothing could be further from the truth. 

Muscle doesn’t just melt away. 

If your diet is in check, your body can thrive during all types of challenges, whether it’s jogging, swimming, or climbing. Plus, your heart will become more efficient at pumping blood, which in turn may improve gym performance. 

Jogging can also benefit your lungs, joints, blood lipids, digestion, and brain function. Over time, it may enhance overall fitness and help you lose stubborn fat. You’ll be able to work out harder for longer and perform better at your sport of choice. 

But don’t just take our word for it. 

A research paper published in the Journal of the American Heart Association investigated the effects of jogging and other forms of endurance training on cardiometabolic health. Scientists looked at 160 different studies with 7,847 participants and reported the following:

• Endurance training decreased bad cholesterol, triglycerides, and fasting insulin levels
• Improved blood lipids profile
• Reduced leptin and fibrinogen levels
• Enhanced cardiorespiratory fitness
• Lower levels of interleukin-18, a pro-inflammatory marker

As the researchers note, both moderate and vigorous exercise improves cardiometabolic health, regardless of age, sex, and health status. At the same time, it boosts cardiorespiratory fitness, leading to increased endurance. Over time, it may help prevent heart disease and its complications. 

Jogging Is Good for Your Brain, Too 

Jogging — and endurance training in general — may also protect against depression, anxiety, and stress. 

For example, a 2013 review suggests that aerobic exercise may improve attention, working memory, and other executive functions. 

In an animal study, mice who were allowed to run on a wheel regularly had better memory and made fewer errors when navigating a maze during stressful situations compared to those that didn’t exercise.

Another study assessed the impact of jogging on energy levels and brain function. Surprisingly, jogging is more beneficial than relaxation. 

Subjects who jogged for as little as 15 minutes experienced greater improvements in certain cognitive processes than those who relaxed for the same amount of time. Their energy levels were higher, too. 

Jogging also has a calming effect and may help reduce worries, notes the British Psychological Society (BPS). The same source says that jogging promotes the growth of new neurons and may help improve emotional control. 

When it comes to sprinting vs. jogging, both activities are equally beneficial for mental health. 

Sprinting may improve executive function, cognitive flexibility, and learning ability, according to the BPS. On top of that, it skyrockets your metabolism and may protect against diabetes.

The bottom line is, if you have 15 minutes to spare, go out for a quick jog instead of sitting and chilling. This form of exercise can boost brainpower, lift your mood, and increase your energy.

How to Maximize the Benefits of Jogging 

Jogging and bodybuilding are not mutually exclusive. The key is to strike a balance between the two. It’s one thing to jog for 15 or 20 minutes a day and another thing to jog for one hour or longer. 

Steady-state cardio, such as jogging, may benefit lifters in several ways. 

First of all, it boosts aerobic endurance and improves your body’s ability to use energy. Second, it helps flush out waste products and metabolites. 

When done correctly, endurance training can strengthen your heart and make it easier to break plateaus in the weight room. 

A stronger heart can pump more blood, increasing oxygen and nutrient delivery to your muscles. This may result in faster recovery from exercise. 

The cool thing about jogging is that it can be easily incorporated into a workout plan due to its low intensity. 

If, say, you’re taking a day off training, sip on your favorite pre-workout and go jogging for 15 minutes instead of watching TV. Or you can go out for a quick jog before work and hit the gym later in the day. 

Not sure where to start? Here are some tips to maximize the benefits of jogging and get the most out of your training time!

Learn to Jog with Proper Technique

Contrary to popular belief, running and jogging won’t damage your spine or joints. 

These activities actually strengthen the intervertebral discs, keeping your spine flexible as you age. They also increase muscle and bone strength, which in turn may reduce injury risk. 

However, this doesn’t mean that jogging is completely safe. 

Common mistakes, such as rounding your shoulders too far forward and bouncing when you run, can lead to painful injuries. That’s what it’s essential to watch your form and take the steps needed to correct your technique. Wearing adequate equipment is just as important. 

As far as your jogging form goes, keep these tips in mind:

• Look straight ahead at all times. Don’t stare at your feet. 
• Keep your elbows bent at a 90-degree angle and your hands at waist level. 
• Relax your hands and arms. Common mistakes, like clenching your hands, can cause tension to build up in your neck and shoulders.
• Maintain a neutral back. Lean slightly (about 10 degrees) from the hip joint. 
• Keep your shoulders relaxed, not shrugged or rolled forward. 
• Move your arms back and forth from the shoulder. 
• Brace your core and keep it tight. Doing so will prevent you from leaning too far forward or backward. 
• Make sure your knees are in line with the middle of your feet. Hit the ground with the ball of your foot, not your heel or toes. 
• Incorporate mobility exercises into your routine to keep your angles flexible and protect your knees.

Shrugging your shoulders, for example, results in a shorter arm swing and affects your performance. In the long run, it may lead to neck and shoulder pain. 

Start Slowly and Warm Up Before Each Jog

If you’re new to jogging or out of shape, start walking first. Invest in quality running shoes and wear a comfortable tank top or t-shirt, like those in our collection. 

Warm up before each jog. Stretch your quads, hamstring, and calves, as well as your lower back. This will increase blood flow to your muscles and prepare them for exercise. 

Run for about five minutes, walk for another two minutes, and then run again. Increase the pace, intensity, and distance gradually. 

Breaking Muscle notes that flat running is more effective than uphill running. When you’re running on flat ground, you can train longer and get the most out of your time. Plus, this approach is safer for beginners. 

As you progress, go ahead and experiment with different types of terrain. Sand, for example, requires more effort and will skyrocket your heart rate. Grass can be slippery, so it’s better to avoid it. 

As a bodybuilder, you don’t need to jog as much as the average person — unless you’re training for a marathon. However, you should try to plan a jogging schedule and stick to it. Aim for three or more jogging sessions per week and try to get a little better each time you do it. 

The more often you jog, the sooner you’ll see improvements in your endurance and cardiovascular fitness. Schedule longer sessions on your off training days and shorter sessions on the days when you hit the gym.

Fuel Your Body 

Jogging is unlikely to help you build mass, but you still need to fill up on protein to prevent muscle breakdown and perform at your peak. 

Skeletal muscle protein in recreational athletes has a turnover rate of approximately 1.2% per day. Hypertrophy, or muscle growth, occurs when the rate of muscle protein synthesis exceeds that of muscle protein breakdown. 

Sip on protein shakes before hitting the road. Vintage Brawn™, our bestselling formula, boasts a unique blend of slow-, medium-, and fast-digesting proteins from milk, eggs, and beef. As a result, it fuels your fuels during and after training. 

Solid food takes longer to digest than protein shakes, BCAAs, and other sports supplements. 

Plus, some people cannot eat before hitting the gym or going out for a run because it makes them feel nauseous. 

A quality protein powder eliminates these issues, feeding your muscles over several hours. 

If you go jogging in the afternoon or later in the day, eat your meal about two hours in advance. Combine lean protein and complex carbs, like fish and sweet potatoes or vegetable frittata. Drink a protein shake 30 minutes before or after training. 

What you eat after your workout is just as important. 

Opt for a high-protein meal with moderate amounts of fast-digesting carbs when you’re done training. For example, you can mix protein powder, bananas, and almond milk for a quick recovery shake. 

The whole point is to plan your meals around your workouts, whether you’re jogging, sprinting, or lifting weights. See these five rules of workout nutrition to learn more! 

In general, it’s recommended to avoid fiber and fats right before training. Foods that are high in fiber or fat tend to cause digestive distress and affect running performance. The same goes for large meals.

Get the Most Out of Your Jogging Routine 

Jogging isn’t rocket science, but you still need to follow some rules. Start slowly to build up your endurance, warm up before training, and cool down when you’re done. Fuel your body with protein and carbs before and after your jogging workout. 

Staying hydrated is paramount. Drink plenty of water before, during, and after your run. Sports drinks and electrolyte beverages are chock-full of sugar, so it’s better to avoid them. 

As far as your training goes, aim for 15 to 30 minutes of jogging three or four times per week. Do it on your off days or as far away from your gym workouts as possible. 

For example, if you hit the gym in the evening, go out for a quick jog in the morning or vice-versa. 

Most importantly, pay attention to your jogging technique. Keep your head up, brace your core, and lean forward slightly from the hips. Maintain a neutral spine and bend your elbows at 90 degrees. 

For other tips, check out our guide on how to run with proper form. Many of these rules apply to jogging, too. 

Remember that any opportunity to get outside and move your body is good for your health. Jogging not only burns calories but also benefits your heart, brain, and physical performance. Over time, it may improve your body composition and add years to your life. 

And if you ever need help getting past ‘the wall’ where your energy drops, consider using our great-tasting pre-workout: Vintage Blast. With no sugar, our keto-friendly pre-workout formula is perfect for getting to and through your workouts!

How do you feel about this form of exercise? Perhaps you’d like to share some tips on how to maximize the benefits of jogging? Drop a line below!