Jogging vs Running: Understanding the Pace, Intensity, and Health Benefits of Each

Jogging vs Running: Pace, Intensity, and Health Benefits

Jogging and running are popular cardio activities with overlapping benefits, but also key differences. Understanding the contrast between a light jog and faster running helps you choose the right approach for your fitness goals.

Defining Jogging

Jogging involves maintaining a gentle, slow, steady pace that can be sustained comfortably for long durations. Here are the key characteristics of jogging:

• Low to moderate intensity exercise, not strenuous.
• Typically performed at 5-6 mph or a 12-15 minute per mile pace.
• Does not cause heavy breathing, sweating, or fatigue.
• Weight remains mostly on the heels when jogging.
• Enables conversing easily during the activity.

Jogging aims to elevate the heart rate without pushing to maximum exertion levels. It's ideal for maintaining cardiovascular fitness.

Defining Running

In contrast to jogging, running involves greater speed, higher intensity, and increased effort. Key attributes of running include:

• Moderate to high intensity exercise depending on pace.
• Typically performed at 6-8+ mph or 8-10 minute mile pace.
• Causes shortness of breath, sweating, muscle fatigue.
• Weight shifts onto the balls of the feet when running.
• Difficult to maintain conversation during hard running.

Running aims to raise heart rate to high intensity levels for a sustained period to boost fitness. It requires more effort than jogging.

Determining Your Pace

Your personal pace and fitness determines whether an activity feels like jogging or running to you. Use these examples as guidelines for classifying pace:

• 5 mph = 12 minute mile = jogging pace
• 6 mph = 10 minute mile = jogging or running threshold
• 7 mph = 8 minute 45 second mile = moderate running
• 8 mph = 7 minute 30 second mile = fast running
• 10 mph = 6 minute mile = sprint pace

Track your pace over different distances to establish your comfortable jogging vs running paces.

Calculating Intensity

Your level of exertion helps distinguish jogging and running. Use these intensity clues:

• Jogging intensity - 50-69% of max heart rate, can maintain for over an hour.
• Running intensity - 70-90% max heart rate, unsustainable for more than 30-60 mins.

A heart rate monitor helps objectively quantify if you're in a jogging or running zone. The talk test also works - jogging still enables conversation.

Impact on Joints

The faster pace and harder impact of running also differentiates it from jogging. Consider the joint effect:

• Jogging - Gentler motion still provides joint mobility without excessive forces.
• Running - Harder hits from faster strides increases injury risk.

Those prone to joint issues may prefer jogging to reduce the pounding. Cushioned running shoes help alleviate some impact.

Calories Burned

Running burns more calories per minute than jogging at a slower pace. For example:

• Jogging at 5 mph: approx. 550 calories per hour for a 155 lb person.
• Running at 7 mph: approx. 770 calories per hour for a 155 lb person.

To maximize calorie burn, increase the pace and graduate into higher intensity running instead of jogging speeds.

Muscles Worked

Jogging and running activate the same core muscles in the legs and hips. Key muscles include:

• Glutes
• Hamstrings
• Quadriceps
• Calves
• Core muscles

But running recruits these muscle fibers with more force due to the quicker strides. This can lead to greater muscle development over time.

Improving Speed

Making the leap from jogging to running takes time, consistency, and training. Tips to improve speed from a jogging pace include:

• Increase weekly running mileage gradually by 10% or less.
• Add speedwork like sprint intervals and tempo runs.
• Include hill repeats to build leg power.
• Lift weights to increase leg muscle strength.
• Follow a balanced running program with hard and easy days.

Speed comes from physiological adaptations over months of progressively building your running fitness.

Health Benefits of Jogging vs Running

Jogging and running provide overlapping health benefits, but to varying degrees. Understand the perks of each:

Jogging Benefits

• Improves cardiovascular fitness and endurance.
• Burns substantial calories - approx. 400 per 30 minutes.
• Builds and tones leg muscles.
• Maintains joint mobility with lower impact.
• Elevates mood through endorphin release.
• Very accessible exercise for most fitness levels.

Jogging delivers excellent cardiovascular and mental benefits in a gentle, sustainable exercise.

Running Benefits

• Maximizes cardiovascular conditioning and endurance.
• Burns more calories in less time - approx. 700 per 30 minutes.
• Builds more lean muscle mass.
• Boosts speed and athletic performance.
• Promotes strong bones from impact.
• Ideal for race training and high intensity interval training (HIIT).

Running takes fitness to higher levels than jogging, ideal for athletes and hardcore exercisers seeking peak performance.

Overlapping Benefits

Jogging and running boost fitness in these shared ways:

• Strengthen heart, lungs, and circulatory system.
• Burn body fat and reduce disease risk factors.
• Regulate blood sugar and improve cholesterol.
• Prevent cognitive decline and risk of dementia.
• Prolong life expectancy and longevity.

Choose jogging or running based on your goals, but both can profoundly boost wellness.

Is Jogging or Running Better For Weight Loss?

Running is often considered superior for losing weight due to burning more calories per session. But jogging can promote weight loss too.

Calorie Burn Differences

At moderate intensities, running has a calorie burn advantage over jogging. For example, for a 155 lb person:

• Jogging at 5 mph burns about 400 calories in 30 minutes.
• Running at 7 mph burns about 550 calories in 30 minutes.

Over an hour, running burns hundreds more calories than jogging at a moderate pace for most people.

Long Term Weight Loss

However, jogging can still contribute to fat loss over the long term. Keys to effective weight loss include:

• Maintaining a calorie deficit through diet and exercise.
• Jogging or running frequently and consistently.
• Total weekly mileage and duration for sustained calorie burn.

Both jogging and running help create the needed calorie deficit for weight loss when performed consistently.

Preserving Muscle Mass

The extra muscle work involved in running gives it a slight edge for fat loss. The muscle strengthening can help combat loss of lean mass in a calorie deficit.

But lifting weights helps preserve muscle mass during weight loss too. Combine jogging and strength training for a comprehensive approach.

Accessibility of Jogging

One benefit of jogging for weight loss is its gentler intensity makes it more sustainable and accessible to beginners. Those newer to running can work up gradually to faster paces and distances.

So jogging creates a solid aerobic base for eventually progressing into running intervals and tempos.

Training for Your First Race

Preparing for your first 5K, 10K or half marathon involves gradually progressing from jogging to running fitness.

Build a Base

Create an aerobic base by jogging consistently three to four days per week for 30-60 minutes. This should be at an easy conversational pace.

Add Running Workouts

Next begin to incorporate 1-2 days per week of running workouts like tempo runs and intervals. These help adapt your body to faster paces.

Lengthen Long Runs

Extend your long run each week to match your race distance. Increase by 1-2 miles per run until you reach goal race distance.

Taper Before Race

In the final 2-3 weeks pre-race reduce your mileage while maintaining intensity. This taper allows your body to fully recover and maximize race day performance.

A smart build from jogging to race specific running prepares you to excel on the big day.

Avoiding Injury

Ramping up mileage too quickly can lead to overuse injuries. Take precautions to transition safely from jogging to running:

• Increase weekly volume by no more than 10% at a time.
• Take rest days between hard running workouts.
• Rotate different shoes to vary impact.
• Listen to your body and take extra rest as needed.
• Address minor aches before they become major injuries.
• Get regular sports massages to improve recovery.

Persistent joint pain indicates you've increased pace or mileage too aggressively. Scale back if needed to avoid a larger setback.

Choosing Jogging or Running

Decide whether jogging or running better matches your fitness level and goals:

Pick Jogging If You Want:

• Low to moderate cardio workout intensity.
• Gentle exercise for joint health.
• Sustainable activity for beginners.
• Relaxing way to boost mood and reduce stress.
• Social activity you can do while conversing.

Pick Running If You Want:

• High intensity cardio and intervals.
• Maximize calorie burn.
• Train for races and improve speed.
• Challenge yourself physically.
• Experience "runner's high."

Its possible to incorporate both jogging and running periodized across your training week for comprehensive fitness.

Tips for Jogging and Running

Here are some final tips to apply jogging and running for success:

• Use jogging to build an aerobic base as a beginner.
• Add running intervals for variation once jogging feels too easy.
• Invest in proper running shoes replaced every 300-400 miles.
• Listen to your body and take rest days when needed.
• Hydrate and refuel properly before and after sessions.
• Pay attention to pace, heart rate zones, and perceived exertion.
• Follow a training plan when preparing for a race.

Jogging and running both provide excellent but distinct health benefits. Choose the right approach for your needs and goals to maximize results.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.