Jogging vs Running – Is It Better to Run or Jog?

What’s the difference between jogging and running? You might think they mean the same thing, but actually, they don’t. The main difference between jogging and running is the pace. Jogging means going at a pace of less than 6 miles per hour, while running means going at a pace of 6 miles per hour or faster. Aside from this, there are other differences between the two. Read on to learn more about jogging vs running.

Jogging vs Running

• Form

Jogging vs Running
Jogging vs Running

Jogging is characterized by bouncy movement, while running has a steady rhythm that involves faster arm swing and longer steps. When running, the ball of the foot should touch the ground first, not the heel. Although this also applies to jogging, a mistake while running is more likely to cause injury because the feet are striking the ground harder and more frequently.

• Effects on the Body

If you run, your feet will touch the ground more often compared to if you just jog. Normally, jogging is easy on the knees (assuming you have no known problems with your knees, bones, or joints). On the other hand, running can be hard on the knees, especially if you do it for long stretches or on uneven terrain. Be sure to wear a high quality pair of running shoes.

• Calorie Burning

Jogging vs Running
Jogging vs Running

When it comes to burning calories, running is much more effective than jogging. For example, if your weight is 154 pounds (70 kg) and you jog at a speed of 4.35 miles per hour for 30 minutes, you’ll burn approximately 206 calories. On the other hand, a person of the same weight who runs at a speed of 10 miles per hour for 30 minutes will burn 566 calories.

• Muscle Load/Intensity

Jogging vs Running
Jogging vs Running

Jogging and running are both aerobic exercises. They utilize oxygen and glucose to produce energy. But jogging differs from running when it comes to intensity. The former requires less effort from the muscles and lungs, while the latter requires a higher level of exertion and overall body fitness. The faster you move, the more muscles are activated. To illustrate, long-distance runners usually have slim bodies, while sprinters have more muscular physiques.

• Afterburn Effect

One benefit of more intense exercise is that it produces an afterburn effect. The more the body works (as it does during running), the more it depletes oxygen reserves. After you exercise, the body tries to restore oxygen levels. This requires energy and results in continued calorie burn up to 48 hours after you have stopped exercising.

Health Benefits of Jogging and Running

  • Increases endurance and stamina
  • Good for cardiovascular health
  • Burns a lot of calories
  • Helps in maintaining a healthy weight
  • Tones muscles
  • Increases lung capacity
  • Improves overall fitness


A decision between jogging vs running is really not that hard to make. It all depends on your physical ability and fitness goals. Whether you want to jog or run, always start with a 5 to 10-minute warm up (such as walking and stretching). It slowly increases blood circulation and heart rate, and prepares the body for a more intense workout. After jogging or running, end with a 5 to 10-minute cool down to gradually return the body to pre-exercise state. And be sure to wear a quality pair of running shoes to help cushion and support your feet and joints. If you have previous injuries or other health conditions, consult your doctor first before starting a jogging or running routine.

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