What's the difference between jogging and running? Comparing the diet effects and calorie burn

What is the difference between jogging and running?

There is no clear definition of jogging and running.
Generally, they are distinguished according to the pace, intensity and purpose of running.

By understanding the differences between the two, you can find a running style that suits your physical strength and goals.
Here, we will take a closer look at the differences between each exercise from three perspectives: speed, heart rate, and purpose.

Distinguishing by running speed (pace)

The most obvious difference between jogging and running is the speed (pace) at which you run.
There is no clear definition, but jogging generally refers to a slow speed of less than 6 km/h, at a pace that allows you to enjoy a conversation with the person next to you.

On the other hand, running should be at a speed of 7 to 8 km/h or faster, fast enough that you are out of breath or out of breath.
It is important to run at a speed that feels comfortable to you, without being too concerned about speed or pace, and this difference in speed is directly related to the intensity of your exercise.

Differences in exercise intensity as seen through heart rate

Exercise intensity can be determined by measuring your heart rate.
Jogging is considered a moderate-intensity aerobic exercise performed at around 60-70% of your maximum heart rate.
This heart rate zone is the range in which fat burning is most efficient.

On the other hand, running is classified as high-intensity aerobic exercise performed at around 70-85% of your maximum heart rate.
The higher your heart rate, the more energy you burn, but the greater the strain on your body.
Using a smartwatch or other device to keep track of your heart rate will make it easier to maintain exercise intensity that suits your goals.

Main purpose: Maintaining health or improving athletic performance

The purpose of running is also one of the factors that distinguishes jogging from running.
Jogging is often enjoyed as a hobby, with the aim of maintaining health, building physical strength, and relieving stress.
The emphasis is on having fun and continuing, so its ease is what makes it so appealing.

In contrast, running tends to be approached with a clear goal of improving athletic performance, such as competing in a marathon or beating a personal best.
It is often done as a form of training that focuses on time and distance.

Which is better for weight loss? Comparing the effects of jogging and running

If you're running for the purpose of losing weight, you may be wondering, "Which is better for losing weight: jogging or running?"
The key to losing weight is calorie consumption and fat burning efficiency.

Let's compare the effects of each diet from these two perspectives and see which one best suits your goals.

Running burns the most calories

If you run for the same amount of time, running at a higher intensity will burn more calories.
Calorie expenditure is proportional to the intensity and duration of exercise, so running at a faster pace will burn more calories.
The calorie burned can be calculated using the formula "METs x body weight (kg) x exercise time (h) x 1.05", and the METs value is an indicator of exercise intensity.

Running has a higher METs value than jogging, so running is a good option if you want to burn calories efficiently in a short amount of time.
However, if you run the same distance, there won't be a big difference in the calories burned.

Jogging is recommended for fat burning efficiency

If you want to burn body fat efficiently, jogging is the best option.
Fat burning is most effective at low to moderate intensity aerobic exercise that gets you slightly out of breath.

High-intensity exercise like running uses a higher proportion of carbohydrates as an energy source, so it tends to be less efficient at burning fat than jogging.
Jogging is easy to continue for long periods of time at a slow pace, and it helps keep body fat in a state where it can be used as energy, making it a very effective exercise for weight loss purposes.
Jogging is a good option for those who want to burn fat slowly and without rushing.

Easy for beginners to start! 4 health benefits of jogging

The appeal of jogging is that even people with little exercise experience can easily start.
No special equipment is required, and you can start practicing from the day you think of it.
In addition to the diet benefits, you can expect a variety of other positive effects on your body.

Here are four of the most common health benefits you can get from jogging regularly.

Burns body fat efficiently

Many online articles have also mentioned that jogging is effective in burning body fat.
Jogging is an aerobic exercise that uses oxygen as well as carbohydrates and fats in the body as an energy source during exercise.

In particular, if you continue exercising for more than 20 minutes at a pace that allows you to have a conversation, the proportion of fat used as an energy source will increase, making it possible to reduce body fat efficiently.
Continuing at a comfortable pace for a long period of time is the shortcut to reducing body fat.

Increased muscle strength, especially in the lower body

Jogging does not put as much strain on the body as serious strength training, but continuing to do so can help maintain and improve lower body strength.
The action of running repeatedly uses large muscles such as the buttocks, thighs, and calves, stimulating these muscles and also leading to an improvement in basal metabolic rate.

By paying attention to the correct form, you can target your muscles more effectively.
It is also effective for building basic physical strength for playing other sports such as tennis.
It uses all the muscles in your body in a balanced way, helping you achieve a toned body.

Relieves stress and helps to refresh

Exercises that involve repeating a set rhythm, such as jogging, are known to have a strong mentally refreshing effect.
After exercise, the secretion of serotonin, also known as the "happiness hormone," is promoted, making you feel more positive and mentally stable.

Running outdoors while enjoying the scenery will give you a sense of freedom and help relieve daily stress.
Experiencing this comfort will also motivate you to continue exercising.

It is expected to improve skin condition and constipation by promoting blood circulation.

Jogging increases your heart rate and improves blood circulation throughout your body.
When blood flow improves, oxygen and nutrients are more easily distributed to every corner of the body, which helps regulate skin turnover and leads to beautiful skin.

In addition, moderate exercise stimulates intestinal peristalsis and helps to alleviate constipation.
Even on cold days when the temperature is close to 0 degrees, if you warm up properly, you can enjoy a comfortable run and improve your blood circulation.

Which Running Style is Best for You? A Guide to Choosing the Right Running Style

The key to continuing is to understand the differences between jogging, running, and walking, and choose a running style that suits you.
It is important to think flexibly and take advantage of the characteristics of each, such as combining walking and jogging at times.

Find a way to enjoy yourself without straining yourself, based on your goals and level of fitness.

If you want to lose weight or get more exercise, start jogging

If you are just starting to exercise, or if you are looking to lose weight or maintain your health, it is recommended that you start with jogging, which puts less strain on the body.
It puts less impact on your joints than running, allowing you to continue exercising safely while reducing the risk of injury.

Running at a comfortable pace is crucial to avoiding discouragement and making exercise a habit.
Start by running at a comfortable pace where you can still have a conversation.

Running if you want to participate in a marathon or improve your time

If you have a specific goal, such as competing in a marathon or improving your personal best, running is a good option, as it requires greater cardiopulmonary function and muscle strength.
Having a clear motivation to achieve your goal will enable you to engage in planned, high-intensity training.

By setting a pace and distance and gradually increasing the load, your running ability will steadily improve.
Get started with specialized training and run towards your goals.

Don't give up on exercise after three days! 3 tips to keep it up

Starting to exercise is easy, but continuing it is not.
Maintaining motivation can be a big challenge, especially at the beginning.

Here are three tips to help you make jogging or running a fun habit, rather than giving up after three days.

Be conscious of running at a pace that doesn't feel too hard

When you first start exercising, it's easy to push yourself too hard.
However, negative feelings such as "it's hard" or "it's painful" can reduce your motivation to continue exercising.
The important thing is to maintain a pace that you find fun and comfortable.

Make sure you have enough space to talk to the person next to you, and if you feel like it's too hard, just keep walking without forcing yourself.
Prioritizing comfort is the key to long-term success.

Set an achievable goal, such as "run twice a week."

If you set goals that are too high from the start, you'll be more likely to feel frustrated if you don't achieve them.
Start with a simple goal that you can achieve with a little effort, such as "run for 15 minutes twice a week" or "try running 1km first."

By accumulating small successes, you will gain confidence and naturally want to run more.
Once you achieve your goal, you can step up without straining yourself by gradually increasing the distance and frequency.

Elevate your mood with your favorite clothes and shoes

Starting with form is also an effective way to continue exercising.
Simply wearing your favorite design and color can make a big difference in your motivation to run.

Shoes in particular are an important item for reducing strain on your feet and preventing injuries, so it is recommended that you choose functional shoes that fit your feet.
Having new clothes and shoes will make your run feel like a special event and put you in a more active position.

My Feelings, Then and Now

The main differences between jogging and running are the pace, intensity, and purpose.
Jogging can be broadly divided into two types: jogging, which aims to maintain health at a leisurely pace that allows you to have a conversation, and running, which aims to improve athletic ability at a pace that gets you breathing well.

If you are dieting, running burns more calories in a short period of time, but jogging is more effective in terms of fat burning efficiency.
If you're new to exercise, start with jogging, which puts less strain on the body and is easy to continue. Set easy-to-achieve goals, get your favorite items, and make exercise a habit while having fun!