Written By Sergio Pedemonte
Table of Contents
What Is The Difference Between Jogging, Running, and Sprinting?
Why do runners hate being caller joggers? This is because there is a big difference between jogging, running, and sprinting! Many people use the terms jogging and running interchangeably, however, the only thing that makes them remotely similar is that they are forms of aerobic exercise. As for sprinting, it falls under a separate category. Let's examine what makes these three activities so different from each other.
Jogging
To start, jogging is a less intense form of aerobic exercise than running and therefore takes less effort than running. The biggest and most obvious difference between jogging and running is the pace. Specifically, anything less than 10 minutes per mile is generally considered a jog, and a pace above 10 minutes a mile is generally considered to be a run. Keep in mind that pace is often subjective, meaning that for some people, a 14-minute mile may feel like a run if they are just starting their fitness journey.
Jogging Form
Proper jogging form is not very different from running. The main difference between proper jogging form and proper running form is that when you jog, your knees may come up less and your arms will not be swinging as much. This is because we are moving at a slower pace than running, and therefore do not need to generate as much momentum. The reduced movement of the arms and legs means that we can jog for longer periods of time than we can run, due to the conserved amounts of energy.
Benefits of Jogging
There are many benefits of jogging. These benefits can include
Builds strong bones and joints
Strengthens muscles
Can be used as a warm-up for running or sprinting
Improves Cardiovascular Fitness
Lower intensity is good for beginners
Weight loss
Reduces risk factors for Chronic Diseases
What Muscles Does Jogging Work
Jogging will engage the same muscles as running. This involves the muscles in the lower body including the quadriceps, hamstrings, calves, glutes, hip flexors and upper body and core. Jogging is a great full body exercise!
Which Muscle Fiber Type Is Best Suited for Endurance Activities, Such as Long-distance Jogging?
Slow twitch muscles fibers are the muscle fibers that are involved in endurance activities. Slow twitch muscle fibers resist fatigue and use oxygen to complete activity.
Endurance activities are those that work your cardiorespiratory system for long periods of time such as distance running, triathlons, cycling and sports that involve continuous motion for longer than 60 minutes (i.e. soccer). Having strong muscular endurance is linked to heart health as well as many other benefits such as a lower resting heart rate, and an increased capacity for the body to do work without getting tired.
Jogging in Place
Jogging in place means that you are jogging on the spot, without moving forwards or backwards. You may be asked to jog on the spot during a warm-up, or HITT workout if there is not enough space to carry out a jog.
Jog On
Jog On is a book written by Isabella Rusbridger that illustrates how Isabella used running as a method to battle mental health issues and anxiety. Jog on is also a polite expression to tell someone to get lost or go away.
Morning Joggers
Morning joggers are a type of lightweight pant that is used for jogging. They get their name from the usually cooler temperature that occurs in the early morning, which can make a morning run brisk. Morning joggers are comfortable and easy to move in and are also popular for just casual wear.
Jogging Pants
Jogging pants are basically the same thing as morning joggers, but they are usually made of a thicker material. Jogging pants are great for colder temperatures and are often used in sport as a warm-up layer before a game begins. They are tighter in the lower leg to allow for streamlined movement, and looser around the thigh to allow for an increased range of motion.
Jogging Suits
Jogging suits are a set of a matching jogging pant, and top. They are meant to be an outer warm-up layer, that you can remove once your muscles are loose and ready for movement. Jogging suits have also become a bit of a fashion statement, with individuals choosing to wear them for style and comfort as opposed to during a run.
Jogging Shorts
Jogging shorts were originally made of the same thick material as jogging pants, just cut into a short. Over time, jogging shorts evolved into being made from spandex and more athletic, waterproof material. Jogging shorts generally move with you, but are loose enough to provide comfort during your jog.
Jogging When Pregnant
If you were jogging before you were pregnant, is it recommended that you continue to jog during your pregnancy! Jogging will keep both you and the baby healthy and happy and can help to reduce stress. Always talk to your doctor before you begin activity when you are pregnant, as each person and pregnancy is different. For most people, begin pregnant does not mean that you have to stop jogging.
Difference Between Jogging and Running
Jogging and running are both different in pace and execution. Jogging is a low to moderate intensity where the speed is low, but the exercise bout can last up to hours. The technique used when jogging prioritizes stamina over speed and power output. Jogging primarily focuses on training the aerobic energy system with some utilization of the aerobic pathways and is recommended to develop a baseline endurance level.
Running, on the other hand, is a moderate to high intensity running pace. The speed is relatively high, and you’re working around the lactate threshold. Running trains primarily the anaerobic system with some cross over to aerobic system as exercise bouts increases. Additionally, running can last for long durations, but the average running bout lasts between twenty-five to sixty minutes. The technique places a greater emphasis on speed and power but not as much as sprinting.
Running
Although jogging and running both use the aerobic system, jogging will allow you to burn a higher percentage of fat relative to carbohydrates. When you are running, you are still burning fats, but your body will also demand more carbohydrates than if you were just jogging. Running takes far more energy than jogging and it definitely burns more calories. Think of jogging as something that runners do to warm up before they race a 10k or a half marathon.
Proper Running Form
Proper running form is less strict than proper sprinting form. This is because in competitive sprinting, every millisecond counts! Proper running form involves some of the same basic principles as sprinting, however, there are differences. Those differences are upper body running form and lower body running form.
Upper Body Running Form
To achieve proper running form in the upper body, keep your head upright and your gaze in front of you. This will reduce the stress on the neck and spine. Keep your shoulders down and back and maintain a proud chest. This will prevent any rounding of the shoulders which reduces speed. When running, keep pumping the arms to increase your momentum.
Lower Body Running Form
To achieve proper running form in the lower body, keep your knees in line with the toes. Your knees will not come up as high as they would in sprinting which allows you to conserve energy and run for longer. Each person’s running stride is different, and it is not as important to land on a particular area of the foot when running. With this being said, you can expend more energy and increase your risk of injury thumping on the ground with a heel strike. Landing on the mid-foot or forefoot may be more beneficial, help you to stay light on your feet, and push you forwards.
Benefits of Running
There are many benefits to running. These benefits can include:
Building stronger bones and joints
Increased Cardiovascular Health
Strengthens muscles
Help maintain weight/weight loss
Increased Endurance
Improves Metabolism
Burns Calories
Tones Core
Relieves Stress
Reduces risk factors for Chronic Diseases
What Muscles Does Running Work
Running will engage a variety of muscles in the lower leg including,
Hamstrings
Quadriceps
Hip flexors
Glutes
Calves
Core
The upper body will also be engaged during a run, but to a much lesser extent than the lower body. Running is a great full body exercise with many health benefits. Even if you have never ran before, a few minutes of running per day will increase muscle tone in the legs!
Does Running Build Muscle
This is a popular question! The simple answer is yes, running does build muscle, but this can vary between individuals depending on the amount and distance that you run for. Some studies have found that short distance bouts of sprinting helps to build muscle in the quads. Other studies have found that long distance runners have actually lost muscle mass.
Building muscle while running is also very dependant on your nutrition. If you are not eating properly, and supporting the body with the appropriate supplements, you will not build muscle and you may actually create a calorie deficit and lose weight!
Why Are You Running
Why are you running? Each person has their own motivation and reasons to go for a run. For some, it can be to lose weight. For others running is a great way to destress, move the body and get out of the house. Regardless of what your reason for running is, know that you are doing a great service to your body and your health by going for a run. There are plenty of health benefits of running such as improved cardiovascular fitness, increased bone density, improved mood, improved sleep and even adding years to your life!
Many people believe that running is hard, and they cannot do it. However, this is not the case! Almost everyone can run, and if you are not there yet, you can build up your stamina to do so. So whatever your reason for running is, you are doing a great job!
Why Are You Running Meme
The why are you running meme is a popular, funny video that shows a man asking a woman why she is running. Specifically in the why are you running meme, the man steps out a car and yells towards a woman, “Why are you running?”
How Should Running Shoes Fit
It is important to have proper running shoes that fit you well! This will provide you comfort, as well as help to prevent arch and ankle problems. A running shoe should be fitted in the heel and throughout the midfoot. At the toes, there should be about a thumb width of space. It can be helpful to take the sole out of the shoe when trying it on to make sure that the foot is not spilling over the sole. Lace up the shoes as if you were going on a run to test out how they feel. Jog around and make sure that your feet are comfortable in the shoe.
Sprinting
Sprinting, on the other hand, requires a completely different energy system and is therefore in its own category. It uses the anaerobic energy system, which means that it does not require oxygen. Since oxygen is not used, our bodies are not meant to sprint for long periods of time. Sprinting is usually used to describe an activity that requires you to exert a full effort for less than 600m. When you are sprinting, you are going as fast as you possibly can, and it is very intense. After finishing your sprint, you will be breathing hard to make up for the oxygen deficit that you encountered during the sprint.
Anaerobic activity falls into two categories: lactate and phosphocreatine. You can rely on the phosphocreatine system if you are doing a sprint that lasts less than 20 seconds. However, if you have to go as fast as you can for over 20 seconds, but less than three minutes, you will need to rely on the lactate system. After the initial three minutes of sprinting, it becomes very difficult to maintain the pace. With this in mind, you are forced to slow down to a more comfortable running pace to clear the lactic acid from your body.
If you are still having difficulty with lactic acid, you may need to reduce your pace to a jog until you can speed up again. Remember to perform some of these dynamic stretches before going all out on your sprint.
Sprinting Form
Since most people sprint for less than 600m, the smallest change to your sprinting form could possibly take seconds off your sprinting time! The positioning of each part of your body is crucial for allowing the smooth biomechanical movement required in the sprint.
Upper Body Sprinting Form
While sprinting, your head should be upright so you can look straight ahead in the direction you are travelling.Your shoulders should be facing forwards, and down and away from the ears. You want the upper body to be relaxed to avoid one side of the body becoming more stressed than the other, which could result in injury.
Keep the chest upright and hips in line with the shoulders. Keeping these areas facing forwards will avoid dispersing your momentum in other directions which can waste energy.The elbows should be at 90-degree angles and travel directly back and forth. You want to really drive your arms back and forth to increase your momentum so you can sprint faster.
Lower Body Sprinting Form
Be sure to drive your knees up as high as you can to help increase your momentum and create additional power. The increased height of the knee can contribute to a greater stride length, getting you where you need to go faster.Aim to land on the forefoot so that you can propel yourself forward faster. As well, as you are driving the knees up, point your toe towards the shin to promote the optimal landing on the forefoot and reduce the heel strike.
How to Coach Sprinting Form
If you have a child or friend, or team whom you believe could benefit from learning about proper sprinting form, there are some simple ways that you can coach them. The ways to coach them are sprinting drills, video replay, and recruit a professional.
Sprint Drills
Have your athlete perform drills that focus on different parts of the sprinting form. For example: Glute Kicks, Bounding, Walking Knee Hugs, and Leg Swings.
Video Replay
Recording your athletes and replaying the video can help them visually see what part of their sprinting form needs improvement. Video can be used as a tool to track progress as well as allow for the sprint to be slowed down. Often when we watch a movement in slow motion, we can identify areas of improvement that would otherwise be missed with the human eye.
Recruit a Professional
If you have no experience with sprinting or feel as if you need help coaching, there is nothing wrong with hiring a professional sprint or running coach. These professionals have been observing and training athletes for years, and can have simple tips and tricks to help your athletes sprint faster and with proper form.
Benefits of Sprinting
There are many benefits of sprinting. These benefits can include:
Increased Cardiovascular Fitness
Increased Stamina
Burn more calories and fat
Builds Muscle
Improves Metabolism
Don’t need Equipment!
Sprinting vs Jogging
Although sprinting and jogging are both considered running exercises, their application and execution are very different. Sprinting is a high-intensity, short duration movement using a specific form to maximize your running biomechanics. The technique used makes sprinting efficient for short durations bouts but will empty your gas tank at a much faster rate. Sprinting will also train your ATP-PCR system. ATP-PCR is a metabolic process that supplies a fast rate of ATP production but only for 10-15 seconds.
Jogging is on the opposite spectrum. Here the intensity ranges between light and moderate intensity and the duration of exercise bouts is much longer, lasting up to hours. The jogging technique places a greater focus on preserving your stamina over pure speed and power. Jogging trains both the aerobic and anaerobic energy systems and is ideal for developing an endurance baseline.
Conclusion of the Difference Between Jogging, Running and Sprinting
As we can see, apart from the differences in pace and effort, sprinting, running, and jogging use different energy systems. For this reason, it is important that if you decide to integrate one of these into your daily or weekly routine that it will help, not go against,your fitness goals.
Finally, remember to stretch after every jog, run, or sprint to decrease injuries.
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Sergio Pedemonte
Sergio Pedemonte is the founder of Your House Fitness, is a certified personal trainer with over a decade of experience. Sergio holds a diploma in Fitness and Health Promotion from Humber College in Ontario, Canada. He established YHF to provide flexible and comfortable training services in homes and residential areas. He is also renowned as a celebrity trainer, having worked with notable clients such as Dina Shihabi, OT fa*gbenle, and Gina Rodriguez.
https://www.yourhousefitness.com/about-the-owner
As an enthusiast and expert in fitness with a deep understanding of aerobic and anaerobic exercise, biomechanics, and energy systems, I can confidently elaborate on the concepts mentioned in the provided article by Sergio Pedemonte.
1. Jogging:
- Definition: Jogging is a low to moderate-intensity aerobic exercise with a focus on stamina over speed.
- Pace: Generally considered at a speed less than 10 minutes per mile.
- Form: Similar to running, but with less knee lift and reduced arm swing due to the slower pace.
- Benefits: Builds strong bones and joints, strengthens muscles, serves as a warm-up for running or sprinting, improves cardiovascular fitness.
- Muscles Engaged: Involves lower body muscles (quadriceps, hamstrings, calves, glutes, hip flexors) and upper body/core.
2. Running:
- Definition: Moderate to high-intensity aerobic exercise focusing on both the aerobic and anaerobic systems.
- Pace: Generally faster than jogging, with a focus on speed and power.
- Form: Similar to jogging, with a greater emphasis on speed, proper upper body and lower body form described.
- Benefits: Builds stronger bones and joints, improves cardiovascular health, enhances muscle strength, aids in weight maintenance/loss, increases endurance.
- Muscles Engaged: Engages a variety of lower leg muscles and some upper body muscles.
3. Sprinting:
- Definition: High-intensity, short-duration anaerobic exercise, utilizing the anaerobic energy system.
- Duration: Typically for less than 600m due to the intense nature.
- Form: Specific upper and lower body form emphasized for optimal biomechanics.
- Benefits: Increases cardiovascular fitness, stamina, burns calories and fat, builds muscle, improves metabolism.
- Muscles Engaged: Requires explosive engagement of lower body muscles and some upper body muscles.
4. Muscle Fiber Types:
- Endurance Activities: Slow-twitch muscle fibers are crucial for endurance activities like long-distance jogging, resisting fatigue, and utilizing oxygen efficiently.
5. Running Shoes:
- Importance: Properly fitted running shoes are crucial for comfort, preventing arch and ankle problems.
- Fit Guidelines: Heel and midfoot fit, space at the toes, testing with jogging to ensure comfort.
6. Coaching Sprinting Form:
- Drills: Various drills like Glute Kicks, Bounding, Knee Hugs, and Leg Swings.
- Video Replay: Recording and analyzing form to identify areas for improvement.
- Professional Coaching: Seeking guidance from a professional sprint or running coach for personalized tips.
7. Comparison - Sprinting vs. Jogging:
- Intensity: Sprinting is high-intensity, short duration; jogging is light to moderate intensity, longer duration.
- Energy Systems: Sprinting uses the anaerobic system, while jogging involves both aerobic and anaerobic systems.
- Effect on Gas Tank: Sprinting depletes energy quickly, jogging preserves stamina over a more extended period.
8. Conclusion:
- Fitness Goals: The choice between jogging, running, or sprinting should align with fitness goals and energy system requirements.
- Post-Exercise: Emphasizes the importance of stretching after any exercise to reduce injuries.
As a fitness enthusiast, it's evident that each form of exercise serves a specific purpose and contributes to overall well-being. Remember, the key to a successful fitness routine lies in understanding your goals and choosing the right exercise accordingly.
