It is important to remember that Non-continuous verbs cannot be used in any continuous tenses.
If you do not include a duration such as "for five minutes," "for two weeks" or "since Friday," many English speakers choose to use the past continuous rather than the past perfect continuous.
Using the past perfect continuous before another action in the past. Jason was tired because he had been jogging.
We use the past perfect continuous to show that something started in the past and continued up until another time in the past.