Leave the running to the professionals

I Changed My Mind: You Shouldn’t Jog. Ever.

Unless you’re a genetic freak (and let’s be honest, you’re not), jogging is one of the worst things you can do for your body. You’ve been lied to. Somewhere along the way, the fitness industry sold the masses on the idea that jogging was the holy grail of cardiovascular health, weight loss, and longevity. But the reality? It’s wrecking your body and making you fatter, weaker, and more injury-prone.

Jogging: The Cortisol Factory

Let’s talk about stress. Your body’s response to excessive exercise is an increase in cortisol, a stress hormone that, when elevated for too long, wreaks absolute fucking havoc on your system. High cortisol levels lead to:

• Lower muscle mass – Your body, in its infinite wisdom, will start catabolizing muscle tissue to fuel your extended bouts of jogging. Muscle is metabolically expensive, and your body will sacrifice it to keep you plodding along.
• Decreased bone density – Cortisol contributes to bone resorption, increasing your risk of stress fractures and osteoporosis. The very activity you thought was making you “stronger” is literally weakening your bones.
• Increased appetite and fat storage – Chronic cardio makes you hungrier. And not in a “crave a salad” kind of way. It pushes you toward quick-digesting carbs and junk, all while increasing your visceral fat—the dangerous fat surrounding your organs that’s linked to metabolic disease.

Now, let’s contrast that with the best marathon runner in history: Eliud Kipchoge. This guy is an alien. He’s running 120+ miles a week, but more than 80% of his training is done in Zone 1, a low-intensity state that, for him, is still faster than your all-out sprint, and when he’s not running, he’s chilling out. But for you? Zone 1 is a brisk walk. That means when you’re jogging, you’re actually working harder than Kipchoge, with none of the physiological adaptations that make him an outlier. You’re over-stressing your body for zero benefit, and unlike Kipchoge, you have a stressful job and shit to do, so your stress level is already high… MORE cortisol. ‍

Your Ugly Running Form is Destroying You

‍Most people weren’t built to run for extended periods, and it shows. The vast majority of joggers exhibit atrocious running mechanics. Poor form leads to injury, and here’s how:

• Heel Striking: That heavy, clunky, overextended stride where your heel smashes into the ground first? That’s a one-way ticket to knee and hip problems. Every step sends a shockwave through your joints, exponentially increasing wear and tear.
• Duck-Footed or Pigeon-Toed Running: Your feet should be pointed straight ahead, but most joggers have some degree of excessive external (duck-footed) or internal (pigeon-toed) rotation, leading to misalignment in the ankles, knees, and hips. Over time, this means pain, compensations, and inevitable injury.
• The Cushioned Shoe Lie: Big Running Shoe wants you to believe that more cushioning and “stability features” will solve your problems. But in reality, they just allow you to keep running with bad form. Your body was designed to run efficiently barefoot or with minimal support. When you slap on a pair of overbuilt trainers, you’re reinforcing bad habits and setting yourself up for chronic pain.

There’s no such thing as “overpronation.” Pronation is a natural part of the gait cycle. Some people have more of it than others, but calling it “overpronation” is just a marketing gimmick used to sell you orthotics and expensive corrective footwear. The real problem isn’t pronation; it’s weak feet, bad mechanics, and poor movement patterns.

‍What Should You Do Instead?

‍If your goal is to improve cardiovascular health, body composition, and longevity, jogging should be the last thing on your mind. Instead, focus on:

‍1. Walking – The King of Zone 1 Cardio

• Walking keeps you in the fat-burning zone without spiking cortisol.
• It’s easy on the joints and actually strengthens your feet and ankles.
• It improves VO2 max (your body’s ability to use oxygen) over time.
• You can do it for life without wrecking your body.

Aim for 10,000+ steps a day at a brisk pace. No, this isn’t some magical number, but it ensures you’re moving enough without overdoing it. If you want to push it, throw on a weighted vest.

‍2. Sprinting – The Fat-Burning, Hormone-Balancing Machine

• Sprinting builds explosive power, enhances insulin sensitivity, and torches body fat.
• It triggers a massive hormonal response, including increased testosterone and growth hormone.
• It’s how your body was designed to run—short bursts of high-intensity effort.

Sprint sparingly—once or twice a week is plenty. Start with 4-6 all-out sprints of 20-30 meters with full recovery in between. This alone will do more for your VO2 max, body composition, and athleticism than a lifetime of slogging through 10K races.‍

3. Lift Heavy Shit

‍Because of course. 

‍The Bottom Line‍

Jogging is a terrible middle ground that leaves you broken, inflamed, and disappointed. It’s too intense to be truly restorative and too slow to build real athleticism. Walk for health. Sprint for performance. Ditch the cushioned shoes, fix your mechanics, and start training like your body was actually meant to move.I changed my mind. Jogging is only for elite athletes and skinny-fat bitches.