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Jogging Vs. Running: Differences and Uses

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If you are working harder, it is running. Jogging is low to moderate effort, while running is greater. You are moving faster when you are running, so your pace is higher. 

Do you ever hear someone say, “I’m heading out for a jog,” or “Going for a run!” and wonder exactly what the difference is?

Let’s look at jogging vs. running.

  • Are they the same?
  • Do they serve different purposes?
  • Which form of exercise should I do?
  • Does running pace matter?

Running Vs. Jogging: 4 Main Differences

1. Perceived Effort

This is a big one here. Some people try to pinpoint an exact number to differentiate between running or jogging. I do not. If your perceived effort is super easy, that is a light jog.


2. Intensity

Running is dominant when it comes to intensity. Your heart rate raises considerably while running, getting your body more pumped and giving your body a heavier task. 

3. Pace

Of course, you are moving faster when running, so you are going at a faster pace.

4. Form

When jogging, your knees won’t come up as high. You won’t need to swing your arms as hard and fast when jogging as when running.

Running also may feature longer strides than jogging. 

Should I Run or Jog: A Coach’s Perspective

Determining if you should jog or run depends on a few factors:

  • What are your goals?
  • What is your fitness level?
  • What is the purpose of this particular workout within the greater context of your workout week and month?

Let’s talk about when you should jog. 

If you are new to a fitness regime, you should take it slow and easy. Starting out trying to do too much, too soon, often ends in an epic disaster.

Jogging, where you are moving at a low intensity and a nice easy mile pace, is a great starting point for beginners. 

Recovery distances can also be done at a nice laid-back jogging pace, also known as a sexy pace.

Did you know that most runners are going entirely too fast for their recovery “runs?”

If you head out thinking “jog” instead of run, maybe that will help to slow you down.

Looking to relieve some anxiety and stress?

Jogging is a popular natural cure for psychological symptoms such as anxiety and depression. People tend to run as a solution for this, but psychologists recommend jogging instead.

Over the last years, science proved that the body and mind are connected. Since jogging is a slow-paced activity, your body doesn’t suffer as much tension as you would from high-intensity training such as running. This leads to your mind being able to release some of its tension.  

Conversely, sprinting or running hard could add an extra load of stress and intensity to your mind. 

Which Burns More Calories: Running or Jogging?

This is an interesting question.

If you compare apples to apples, running burns more calories. That means that running for 10 minutes burns more calories than jogging for 10 minutes.

However, ask yourself this question: can you maintain the running intensity longer or the jogging intensity?

Of course, the answer is the jogging intensity. This is among the best benefits of jogging over running.

You can maintain sustained cardio activity for a longer amount of time.

Can A Slow Jog Still Help You Lose Weight?

Anytime you are moving, you lap everyone sitting on the couch. A slow jog can absolutely help you lose weight.

Remember that you can’t outrun (or out jog) a bad diet. The key to weight loss is taking in fewer calories than you burn daily.

Making healthy choices throughout the day will assist you in weight loss and maintaining your cardiovascular health.

Jogging and Running: The Shared Benefits

No matter which one you choose to do, there are benefits they share. Running and jogging are both excellent types of cardiovascular activity. You will build strong bones with both since they are impact activities. 

Muscles are strengthened with jogging and running, and you will experience toning with both exercises.

Looking at jogging vs. running for weight loss?

You can’t make a bad choice here.

While it is true that running burns more calories per capita, there is a lot of research out there that points to longer periods of activity at an easy, sustained effort as the key to torching calories. 


Running and jogging are both awesome aerobic exercises. They bring excellent health benefits to your mind and body; both are physical activities absolutely free of cost that can be performed in any open space.

Whether you’re a runner or a jogger, one thing is for sure; you’re a winner.

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