Running vs. Jogging

Jogging and running are both aerobic exercises, which means they improve your cardiovascular and respiratory systems by training your body to deliver more oxygen to your muscles. Both activities burn calories and increase bone density, protecting women at risk of osteoporosis. They also both have mental health benefits by releasing endorphin hormones, which relieve stress, anxiety and symptoms of depression. However, since running is more intense than jogging, it generally poses more benefits.

  1. What's the Difference?

    • According to BBC Sport, if you're going slower than 6 miles per hour, you're jogging, and if you're going faster, you're running. Jogging is not defined as a slow run because it's a different biomechanical movement, more like a hybrid between walking and running. To jog properly, don't land on your heels and do the heel-to-toe motion. Land mid-foot, which causes your foot to spring back up more easily, making you work less hard.

    When Jogging is Better

    • Jogging is less demanding on your body than running, so it's ideal for someone at a low fitness level. Almost anyone can start jogging, no matter your age, weight or experience. If you rarely do more than a walk, start with jogging before you start running, and work your way up to running. Don't increase your intensity, which you may define as your speed, distance or time, by more than 10 percent from one workout to another to avoid over-training.

    When Running is Better

    • If you're able to run for at least 20 minutes without having to stop, you should definitely be running instead of jogging so you can get more health and weight-loss benefits. Jogging doesn't give you the same fat-burning benefits running does because you only release fat-burning hormones when you run or sprint. The benefits of running also outlast the benefits of jogging because you have a metabolism boost for a few hours after a running workout. And, running can also burn the same number of calories as jogging in less time.

    The Faster The Better

    • Jogging for longer distances puts more strain on your muscles, tendons and joints than running for a shorter distances, which means speed is better for overuse injuries. If you get Achilles tendonitis, shin splints or any other overuse injuries, try increasing your speed and shortening your distance in your workout. Jogging long distances also causes your body to release more of the stress hormone cortisol than running a shorter distance, which can actually cause weight gain. Running faster releases more endorphin hormones and more fat-burning hormones, giving your workout more mental and physical benefits.