Jogging and running are both rewarding forms of aerobic exercise. Done on a regular basis, they can both bring a multitude of health improvements not only to the body, but to the mind as well. They do share a series of health benefits, but at the same time they’re not quite the same.
There are certain particularities that clearly differentiate one physical activity from the other. In this article we’ll discuss the main differences between jogging and running, as well as the ways they both can help us stay in shape and improve our overall health.
Pace and Form
The most obvious difference between jogging and running involves the pace. Jogging is considered to be a more intense activity in comparison to walking, but it’s slower than running. According to specialists, the normal jogging speed varies between 4 – 6 mph (6.4 – 9.6 km/h), while anything beyond 6 mph is considered running.
Another important aspect that differentiates these two aerobic workouts is the form. Jogging implies more bouncy movements and keeping your arms besides your body. On the other hand, running involves a distinct rhythm, a longer stride and a significantly faster arm movement.
The winner of this head-2-head should be obvious, right? Running should be more efficient when it comes to calorie burning in comparison to jogging. The answer is partially yes. Take a look at the example provided below for a 165-lbs (75 kg) adult:
- jogging for 15 minutes at a speed of 5 mph will burn 131 calories
- running for 15 minutes at a speed of 8 mph will burn 234 calories
If you spend the same amount of time being active, running is without a doubt more rewarding. But it’s important to take into account the fact that running involves a completely different energy expenditure. You will lose more energy and in a quicker rhythm. On the other hand, jogging involves less effort and hence will allow you to keep on going for a longer period of time. For instance, if you were to jog at 5 mph not for 15, but 30 minutes you’d burn 262 calories.
Another aspect that differentiates these two types of workouts is the so-called after-burn effect, present only in more intense activities like running. This basically means that your body will continue burning a certain amount of calories even after you’ve finished your workout session.
When you engage in a high-intense exercise like fast running, you use a lot of your body’s oxygen to generate energy. Afterwards, when you’re done, your body will have to apply a lot of effort in order to get back the oxygen level to its normal state. This precise effort will imply a considerable energy expenditure, which will make your body burn calories up to 48 hours after your workout.
Muscles and Injuries
According to a research published in the Journal of Sports Science, the pace has a direct impact on the activation of several muscles groups, such as glutes, hamstrings, quadriceps, shins and calves. Because it involves a considerably faster pace, running is more effective in comparison to jogging when it comes to muscle activation.
On the downside, runners are more prone to injuries. This is due to the fact that running is a higher-impact activity and puts considerably more stress on the body than jogging. Common injuries may include runner’s knee, hamstring strains, shin splints or stress fracture.
As mentioned in the beginning of the article, jogging and running are different in certain aspects, but they both generate a multitude of health benefits. Both these aerobic workouts can help us:
- reduce the risk of heart disease
- improve our respiratory system
- prevent type 2 diabetes
- lose weight
- tone up muscles
- improve bone density
- provide better sleep
- relieve stress and anxiety
Tip: Track your Jogs and Runs
Being physically active is truly essential in our quest to stay healthy. At the same time it’s important to be able to monitor our activity. Keeping a close eye on your activity is a great way to hold yourself accountable, to understand and appreciate the progress made and to find the motivation to carry on until you’ve reached your goal.
In order to track your jogs or runs you don’t really need to purchase an additional fitness band or tracker. You can easily and quickly monitor how active you’ve been using your mobile phone. All you have to do is download a pedometer app like our own ActivityTracker and you’re all set. You’ll be able to set your own goals and see at a glance all the relevant stats: your step count, calorie burn, distance covered or active time.
No matter what you choose, you can’t go wrong. Both jogging and running are healthy activities that will bring you physical and mental benefits. If you don’t really have much time, going for a quick run can be the way to go. On the other hand, if you can sneak in 30 minutes or more of physical activity each day, take jogging into account. Of course you can also combine them and enjoy the advantages of both types of workouts. It’s all up to you.