Most people want a fitness plan that can easily fit into their busy lifestyles. Such people could be beginners, people starting workout routines again, and people who prefer exercises that do not last long. Fortunately, there is one exercise that can easily be fitted onto a busy lifestyle: running.
What Is The Difference Between Jogging And Running?
Difference based on speed
Jogging is widely understood to be the act of running at a speed less than 6 mph (9.65kph). on the other hand, running entails a faster speed of more than 6 mph.
Difference based on energy spent
For example, if you are 70 kg and you jog at a speed of 4.35 mph for half an hour you will burn about 206 calories while someone with the same weight running at 10 mph for thirty minutes will burn 566 calories.
Make use of the calorie calculator to find out how many calories you burn in aerobic activities such as jogging, swimming, rowing, and running.
Difference Based On Muscle Load or Intensity
Running and jogging are aerobic exercises which utilize oxygen and blood glucose to generate energy. However, jogging is distinguished from running via intensity. Jogging needs less effort from the lungs and muscles. On the other hand, running requires a greater level of general body fitness.
According to the University of Michigan, the concept of hang time is applied when doing light to moderate aerobic exercises such as walking or jogging. This means that your body works like an inverted pendulum where one foot is on the ground and the other is in the air.
Another difference between the two is that jogging has a wider lateral spacing of foot strikes, creating a side to side movement that increases stability at slower speeds or when there is not coordination.
Finally, the simplest difference is that any speed at which hold a conversation is a jogging speed while at running speed you cannot do the same.
Running or Jogging- Make A Decision Based On Your Fitness Goals
First, you need to ask yourself a number of questions. These questions include: What you want to become? Do you want to be an athlete? How do you want to look like? Do you simply want to be healthy?
Once you find your answers, here is how you can choose between the two easily:
If all you want is to keep healthy: keeping healthy is an easy task. All you have to do is avoid bad eating habits and a sedentary lifestyle. An early morning jog and a brisk walk after meals should help you stay healthy.
If you want to lose weight: if you are looking for an easy way to lose a few pounds, then jogging is the way to go. However, you need to consider your diet as well. Avoid sugary foods, soft drinks, and alcohol. Instead, stick to a diet rich in vegetables, fruits, lean meats, and whole grains.
If you want to gain lean muscle: some bodybuilders do cardiovascular exercises. For instance, they include running in their workouts however, too much of it can affect the gains and too little of it will not get the body they want.
Therefore, some bodybuilders need to do sprints instead of long runs. Sprinting keeps body fat in check. It is still unclear if running is crucial for bodybuilders.
The Health Gains of Running and Jogging
- Enhances your overall body fitness
- You will burn a lot of calories
- Enables you to keep a healthy weight
- Enhances cardiovascular fitness
- Enhances muscle tone
- Reduces the risk of heart disease
- Increases lung capacity
- Increases stamina and endurance
Tips on Running and Jogging For Beginners
- Begin with a few reps of dynamic stretching before you run or jog. Warm-up before running or jogging will help you get the most out of your exercise and avoid injuries.
- Do not overdo it on the first day of running or jogging. Instead, start with sessions of fast walking for the first few days and then move to jogging or running depending on your fitness goals.
- Rest is always important no matter the kind of training you are doing. Never train more than five days a week.
- Jog in a park rather than on the road. Grassy areas are better for jogging than roads, away from traffic and pollution.
- Take a water bottle with you when you are out jogging. Water replaces the electrolytes lost when you sweat.
Important Gear for Running and Jogging
Shoes: your regular sneakers will not be ideal in this case. You should get running shoes.
Clothes: pick synthetic fabrics over cotton because cotton sticks to the skin. Synthetic fabrics will draw swear away from your body. Women should buy themselves a good sports bra.
Sunscreen: this will protect your skin from the sun especially when you are running or jogging session lasts for a long time.
Jogging and running are very important exercises. Jogging will keep you healthy while running enhances your physique. If you want to become an athlete, gradually begin with jogging and progress to running. No matter the type of exercise you are doing, never stick to an exercise that no longer challenges you.
I am Daniel, a Toronto-based fitness coach and yoga instructor. I’ve been helping the people of my lovely city improve their health through jogging and running as well as setting up their home gyms for over a decade. I also write reviews on my website to help people understand how to use various fitness equipment such as rowing machines.