I got really into running/jogging for cardio and you are right, there are drawbacks. I think you need to focus on the jogging aspect though, and realize the benefit is the amount of calories you can burn per minute, not the endurance threshold you can surpass by running a long time regularly. Personally, I used to run in the 1:30pm summer sun when it was really hot, I was 250ish and lean and would run up to 5 miles straight. It really gets to be a suck wind ordeal the last half but its good and that is what you are looking for, the whole cardiovascular system in full overload. Forget about long strides and breezy miles, go for the system overload. I would say though that running at the gym is better because you can ramp the machine like to 4-8 degrees and do quick bursts with lower intervals. If you want a routine I got from a guy who both was buff and ran marathons, I'll post it.