It’s quite obvious that everybody wants a fitness plan that they could easily fit into their busy schedules. Among them are people who haven’t worked out since a long time and want to start again while others want a workout routine that doesn’t demand much time. Well, there’s one exercise plan that you could easily squeeze into your busy lifestyle, and it’s – Running.
I’m quite sure that you might have heard it before from your fitness enthusiast friend. He bets on jogging over running while you wonder what the actual difference between them is. Right? Although the jogging and running are same for a naysayer, there’s a lot of difference between them. Here’s what you need to know –
The Difference between Jogging and Running
Difference based on Speed –
Jogging is widely defined as running at a speed less than six mph (9.65 kph) while running is all about going at a speed faster than six mph.
Difference based on Energy Expenditure –
For instance, if your body mass is 70 kg and you go for a jog at a speed of 4.35 mph for 30 minutes then you will burn approximately 206 calories whereas with the same bodyweight you will burn 566 calories while running at ten mph for the same period.
You can use this Calorie Calculator to know how much calories you will burn while performing aerobic exercises like swimming, rowing, jogging and running.
Difference based on Muscle Load/Intensity –
Both running and jogging are types of aerobic exercises meaning they use oxygen along with blood glucose to produce energy. However, jogging differs from running regarding intensity. Jogging requires less effort from the lungs and muscles while running demands a higher level of overall body fitness.
Then there are these differences…
The Concept of Hang Time by the University of Michigan – While performing light to moderate aerobic exercise like walking or jogging, your body works like an inverted pendulum, meaning your one foot is on the ground while the other one is in the air.
However, when you are running, your both feet are in the air for a brief period until one land on the surface again.
Jogging is also distinguished from running by having a wider lateral spacing of foot strikes, creating a side-to-side movement that likely adds stability at slower speeds or when coordination is lacking.
The Simplest Difference of All –
It goes like – Any speed at which you can hold a conversation is a jogging speed while running speed ain’t that slow. Now you got it!
Running or Jogging – Choose according to your Fitness Goals
Take a moment and ask yourself, what you want to become? How do you want to look like? Do you want to become an athlete? Or you just want to stay healthy? Once you know it, here’s how you can choose between jogging and running the right way –
- If you just want to stay healthy – Staying healthy was never tough. Apart from making the right type of food choices and keeping bad habits at bay, all you need to do is get your lazy butt working. Early morning jogs and brisk walks after meals will help you stay healthy.
- If you want to lose weight – While you are reading this, someone out there is searching for simple weight loss tips on Google. To be very honest, jogging is among those day-to-day things you can do to lose few pounds of weight. However, there’s one more thing that needs your attention – Diet.
Simply put, if you need to do too much cardio to lose your weight then I’m sorry to say, but your diet sucks.
Do away with sugary foods, soft drinks, sodas and your favourite packet of chips and stack your kitchen with a lot of fresh fruits and veggies, lean meats and whole grain products.
- If you want to build lean muscles – Running for bodybuilders is a whole new ballgame. As they say, too much of it can take away your gains and too little of it will never get you to your dream physique.
Let’s face the truth, most of the bodybuilders (especially beginners) hate cardio be it jogging or cross training. But as it’s widely said – Hate it or love it, cardio is a necessary evil for every bodybuilder.
Then how should a bodybuilder run? One word – No Long Runs. The best thing you can do is Sprints. Unlike long runs, sprints will not only keep your body fat under check but also save your joints from possible damage.
Health Benefits of Jogging and Running
- Improves overall fitness of the body
- Burns a lot of calories
- Helps in maintaining a healthy weight
- Improves cardiovascular fitness
- Improves muscle tone
- Decreased heart disease risk
- Increased lung capacity
- Increased endurance and stamina
Jogging and Running Tips for Newbies
- You can’t go wrong with few reps of dynamic stretching before heading off to your jogging/running session. Warm-ups before training session will help you get the max out of your training session and save from possible injuries.
- Don’t max out on the first the day of your jogging/running session. Begin with several sessions of brisk walks for first few days and then switch to jogging or running (according to your fitness goals).
- Whether it’s strength training or cardio session, you need enough rest to recover. The rule of thumb says – Train no more than five days per week.
- Find yourself a jogging park instead of running near roads. Grassy areas are far better than roads for jogging. Natural surfaces tend to be softer, and hence they reduce stress on your joints.
- Carry a water bottle with you on your jogging session. Water will help you to replenish your electrolytes lost due to sweating.
Essential Accessories for Jogging and Running
- Shoes – No rocket science, your regular sneakers won’t work. There are basically three main types of running shoes – Neutral, Stability, and Cushioned. Here’s more on – 3 types of Running shoe explained.
- Clothes – Choose synthetic fabrics instead of cotton for your running apparel. Cotton sticks to your skin while synthetic clothing keeps you more comfortable by drawing away the sweat from your body as you run.
Women should ascertain that they are wearing a good quality supportive sports bra.
- Sunscreen – It’s certainly an essential accessory for every individual who spend a lot of time in outdoor training sessions. Long and intense training session in the out and under the sun may damage your skin.
Take Home Message
Both, jogging and running, are of equal importance for every individual. The former keeps you healthy while the latter ensures you a sharp physique. To become a successful athlete, you need to understand that progression is the only key. Once you get comfortable with your jogging routine, you have to switch to the difficult option – Running. Whether it’s about strength training or cardio, never stick to a routine that challenges you no more.