Jogging is one of the most recommended kinds of exercise to break a sedentary lifestyle, as it

doesn’t require financial investment, special gear or a specific venue. The only drawback is that
those who choose jogging are not often prepared by sport experts, and they are not supervised
during exercise. Usually experienced joggers share their wisdom with newbies, and lots of myths
may be transferred along with the hard facts. Here are a few myths and facts that you need to know
about jogging.

MYTH 1: YOU’LL BURN THE SAME NUMBER OF CALORIES WALKING A MILE THAT YOU WOULD
RUNNING A MILE.

When you’re trying to rack up 10,000-plus steps a day, every step is a step in the right direction. But
contrary to popular opinion, going for a slow stroll does not burn as many calories as you’d blast on
a run of the same distance. Part of the reason is that intensity matters: A higher intensity jog leads to
a greater after burn post-workout than you’d experience following a walk. In fact, this after burn can
lead to a 25 percent greater caloric expenditure during and after a run than a walk of the same
distance. To ramp up the burn even more, throw some short sprints into your regularly paced run.

MYTH 2. IF YOU RUN LONG DISTANCES, YOU’RE GOING TO LOSE TOENAILS.

Yes, cracking or losing an entire toenail is common when you’re racking up the miles, but it’s not
inevitable. People whose second toe is longer than their big toe are more prone to losing nails. Also,
if shoes are too tight, you’re more inclined to lose toenails and get blisters. Always have your
running shoes be a half size larger than your regular shoes. Keeping your toenails trimmed can help
as well.

MYTH 3: IN ORDER TO BE A BETTER RUNNER, YOU NEED TO RUN LONGER DISTANCES.

It’s easy to look at the sleek physiques of cross country runners or the schedules of people on
marathon training forums and conclude that you have to log major weekly miles if you want to be a
“real” runner. But more miles do not necessarily make you better. When it comes to training, quality
is more relevant than quantity. Running fewer days a week but adding in a speed workout, rather
than sticking to all low-intensity jogs, can help you burn more calories and improve your pace.

MYTH 4: RUNNING RUINS YOUR KNEES.

It’s a common belief that pounding the pavement is hard on your joints—the knees in particular. But
new research shows the opposite might be true: Running might actually make you less likely to have
knee problems down the road, according to a recent study published in the European Journal of
Applied Physiology. Researchers studied recreational runners and found that their knees had less
inflammation (a precursor to arthritis) after completing 30 minutes of jogging than after sitting still
for 30 minutes.

Facts About Jogging

Build Strong Bones

Unlike swimming and biking, jogging can make your bones stronger. The National Osteoporosis
Foundation recommends 30 minutes of weight-bearing exercise, such as jogging, a day to help
prevent osteoporosis.

Burn Calories

Most people burn nearly 600 calories an hour jogging. According to Harvard Medical School, a 155
pound person jogging at a pace of 12 minutes per mile burns 298 calories every 30 minutes. That’s
more calories than you’ll burn in the same amount of time dancing, doing aerobics, lifting weights or
swimming.

Live Longer

A Copenhagen City Heart Study released in 2012 found regular jogging increases the life expectancy
by 6.2 years for men and 5.6 years for women. To reap the maximum benefits of jogging, the study
recommends jogging for 60 to 150 minutes per week at an easy to moderate pace. You should be
running at a pace easy enough to talk, which makes jogging something you can do with a friend.

Fight the Flu

Your ability to fight the flu may increase if you’re a jogger. In a 2008 study involving three groups of
mice, mice who jogged 20 to 30 minutes per day were better able to fight the flu virus than either
sedentary mice or mice who’d run vigorously. (See reference 4) The scientists who conducted the
study believe this is because moderate exercise, such as jogging, helps the body produce immune
cells needed to fight infections. (See reference 4)