Now before we get started, If you enjoy jogging/running then don't let me try to persuade you otherwise. I enjoy a hot bath and a large glass of red wine on a Friday night, and and no one would be able to talk me out of it. However, if you don't enjoy it, but think it's needed to lose weight, then read on.
"I need to lose weight. Joggers aren't fat, so if I jog I won't be either."
This seems to be the logic of a lot of people, when the reality is that it's only thin people who actually enjoy jogging and they were never overweight in the first place.
The cost of running is too great
Your knees are delicate joints and they need to be looked after, trust me i know. They don't take kindly to the constant stress placed upon them each time your body thumps down on the concrete slabs and it wont be long before something gives. Usually the cartilage, and it's the same for your ankles, hips and back.
We're simply not designed to jog for long distances. If you take a look at the long distance runners of the animal kingdom you'll see two very distinct differences:
1) They have 4 legs - This means that their body weight is spread over four limbs whereas we only have two, this results in less stress on the joints (Emu's and Ostriches are an exception, but they're birds that cant fly, so only having two legs is the least of their problems)
2) They run on their tip toes - This reduces the impact of each foot strike, again resulting in less stress on the joints.
It's not time efficient. The more you run, the better you get so the less calories you burn. Therefore the only way to keep getting benefits is to run longer. If you have plenty of free time, this may not be an issue, but if you have a job, family or hobbies then it's not ideal. Conditioning or 'cardio', doesn't and shouldn't take longer than 20 minutes.
Running makes you better at running, that's it. Strength training makes you stronger, it makes everyday tasks such as tidying the house, cleaning out the garage and carrying the shopping easier to do. There is a purpose to it and the stronger you are, the easier everything is. Running on the other hand only improves your ability to run. Can you remember the last time you needed to run for longer than 10 minutes? People might try to argue that running makes walking easier. Yes, but so does walking and walking doesn't carry the same risks.
Jogging fails again. Pictures say a thousand words and my fingers are getting tired
So if we shouldn't run, what should we be doing?
Walk: Grab the kids, the dog and walk as much as possible, 30 minutes a day or more is ideal. It's low impact, low stress, low risk of injury, reduces risk of dementia, improves vitamin D levels (from being out in the sun), improves energy levels and is great for fat loss. The more you walk the healthier you will be, it's as simple as that.
Sprint: Preferably up a grassy hill. 10-15 seconds will do, walk back down and repeat for 5-15 minutes. it's higher impact than walking, but you only need to do it for a short time, if you're sprinting up hill you'll be doing it on your tip-toes, rather than heel-toe, and it is self limiting so you wont injure yourself, unlike going downhill which is why it is best to walk. If you are overweight and unfit, then sprinting may be too much at the minute, so you will be better off with the Kettlebell Swing, no impact, less risk, as much if not more reward.
So to summarise:
WALKING = LOW RISK, HIGH REWARD - DO IT AS MUCH AS POSSIBLE
SPRINTING = LOW RISK, HIGH REWARD - 5-15 MINS, 2-3 TIMES PER WEEK
JOGGING = HIGH RISK, LOW REWARD - DON'T BOTHER