Running vs Jogging – What are the differences between them

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You might think running and jogging mean the same thing, but in fact they are actually different. The obvious difference between the two is the pace. Jogging is defined as going at a pace of less than 6 mph while running is defined as anything faster than 6 mph. Other differences, including how your body burns calories and how your muscles react to the two exercises, define running vs jogging.

One might call running any of a variety of speeds ranging from leisurely jogging to excessive sprinting. Debates arise on whether specific paces or following a dedicated training program are the key ingredients in differentiating a runner from a jogger.

Running vs Jogging - Are there any differences between them?

Running is the oldest form of exercise that still retains its popularity in this age of fitness. It has been around for ages and remains one of the most effective forms of physical activity to remain fit. But what about jogging? Is that outdated? Is it merely for people who would like to look good and get a stylish swanky pair of running shoes while having nothing else in common with the sport? We’re going to compare these two common forms of exercise – running vs jogging – and see how they stack up in terms of calories burned.

Does it matter if you are a runner or a jogger?

Jogging as a form of running has long been around in society and seems to have appeared after Bill Bowerman, co-founder of NikeTM, Inc. published in 1966 with cardiologist W.E. Harris, the book simply entitled “Jogging”. More than a million copies of the book have been sold and is considered to be the one who have led to the spread of jogging fever in the U.S.

It is generally believed, and people think of joggers as casual runners – those who run occasionally without following a training schedule or competing in races. Of course, this is certainly not the case. Various athletes claimed that they jogged down busy streets, while others pursued their jog with just enough gusto to not be startling on crowded sidewalks.

The opinion of some runners and joggers

We will often encounter different opinions expressed even by practitioners. And we will hear some people say, “I’m just a jogger, and certainly NOT a runner.” When put in the “runner” category, they might feel as if they don’t deserve the title.

On the other hand, those who are strictly runners say “I’m not really a jogger, even though I train the same way.” There are plenty of experienced runners who exercise regularly and have a specific time and place for their runs. While a “jogger” does often mean a person who runs for exercise, there are also some who train for their endurance by running for competitions. A few well-known competitive running races in the United States include the Grandma’s Marathon, the Rock ‘n’ Roll Marathon Series, and the Spartathlon.

Expert opinion

I quoted a famous athlete of the 70’s, Dr. George Sheeran who said that ‘the difference between a runner and a jogger is a signature on a race application’. Although this quote is a bit outdated nowadays considering that most people enter races online without a signature, its concept still stands.

The main difference between them is that joggers tend to be more casual while runners usually take their fitness a bit more seriously. A jogger and a runner probably don’t think they’re better than each other, they just have different goals. Joggers are usually looking to improve their health while runners are striving for a faster time or better performance in a race.

Running Vs Jogging: Similarities

While running is faster than jogging, the two forms of exercise have several similarities. Both exercises improve cardiovascular health and endurance, boost calorie burn, and promote weight loss. Additionally, both activities can help people reduce stress levels and build muscle.

Both runners and joggers can increase their distance by adding more steps while jogging, but joggers do not increase their speed while running. Jogging is more of a low-impact exercise whereas running is high-intensity exercise.

Both jogging and running can improve cardiovascular health. Jogging is a great way to burn calories while you are at the gym or when you are walking or working out. Running also benefits your heart health but it burns more calories overall.

Difference Between Running and Jogging

As I showed above, one of the most obvious differences comparing running vs jogging would be the pace. The term jog is generally used for a pace of less than 10 minutes per mile, and the term run is usually used for a pace of more than 10 minutes per mile.

Due to its difference in speed and effort, running typically involves longer strides, faster arm movements, and greater physical exertion. Jogging, however, is much less strenuous on the joints and muscles, characterized by a bouncing movement.

Many people are confused about the difference between running and jogging. For many, jogging is seen as a less intense form of exercise than running and is thought to be better for your joints. Indeed, one of the main differences between running vs jogging is the impact on your joints.

Both runners and joggers can develop a range of injuries but a lot depends on how much time you spend running vs jogging. Runners have to think about putting in that “extra effort” as they cover a longer distance, which they would not have to do with jogging, and this is less likely to lead to any significant joint problems.

Joggers also experience the common sore muscles associated with both forms of exercise however they will often feel less intense than what runners experience. What this means is that strength and stamina will be built up very quickly which leads to over-use of the muscles in question. But, fortunately, benefits are still seen with jogging as joggers tend to have these sore muscles more often but they’re not usually painful or debilitating like many runner problems.

What are the health benefits of running vs jogging?

Running and jogging are both forms of exercise, but they have different health benefits. The health benefits of running vs jogging are vast and can be classified into two main groups: cardiovascular health benefits and weight loss benefits. Running is better for endurance, while jogging is better for weight loss.

Cardiovascular health benefits

Cardiovascular health benefits of jogging include a reduction in the risk of heart attack, stroke, high blood pressure, obesity, and cancer. From the same point of view, running at a high-intensity level reduces the risk of diabetes, hypertension, and high cholesterol.

Cardiovascular benefits are one of the main health benefits of jogging but running is still very good for cardio. Running faster raises your heart rate and elevates the levels of lactic acid in your blood which boosts endurance during exercise. The term endurance refers to activities that involve continuous motion for some time longer than 60 minutes, such as cycling, distance running, or triathlons.

Is it better to run or jog for weight loss?

There is no definitive answer as to whether running or jogging is better for weight loss. Both have health benefits, but depending on your specific goals, one may be more advantageous than the other.

Running has many health benefits that can help you lose weight, including reducing cholesterol levels and improving heart health. Jogging also helps you burn calories quickly, which can help you reach your goal faster.

However, there are some caveats to consider when deciding whether to run or jog for weight loss. For example, running at a faster pace can be challenging and may not be comfortable if you are not used to it. Additionally, running can also lead to injury if you are not careful or a beginner. If you have health concerns about your heart health, running may not be the best option for you.

Jogging, on the other hand, can be done at lower speeds without high impact and is a better option for weight loss than running. Jogging also has health benefits that can help you lose weight by improving cardiovascular health.

In addition, jogging helps you burn calories faster than running. Jogging is better for fat loss if you jog slowly rather than quickly since it does not cause a high impact on joints and muscles as high-impact aerobic exercise does.

Final Thoughts

So, what is the difference between jogging and running? Jogging involves a slower pace and can be done on any surface including roads, tracks or even on a treadmill. Running involves a faster rate and you will need to run on roads or tracks.

Both forms of exercise are recommended for better health but it is important to make sure that you’re actually jogging and not running. Always make sure you spend time to understand what your flexibility is like, how hard the activity makes it for you to grip things, or even let them go if necessary! If you suffer from sore joints after exercise then this may indicate that the rate of your exercises is incorrect. Or, without any attention being paid to these issues which can lead to injury over a time that may be hard to return from.

Jogging also does not use up all of your energy. In other words, jogging burns slightly fewer calories than running which makes it one form of exercise that is better suited for weight loss rather than fat burning. Of course, you can achieve both at the same time because it’s healthy to lose unwanted pounds while still being physically active, and since a run uses a lot more effort to make a difference it should only be used to put on a bit of weight if you are excessively skinny.

About the Author

author Adrian K

Adrian Kutnik is the Founder and Managing Editor at

Its purpose is to gather and share relevant information about how we can live a healthy lifestyle in today's environment.

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