Weight-loss runners love the intensity of their sport. And weight-loss joggers say their activity is better for the health of their leg joints. So running vs jogging, which form is better?
Research on running vs jogging in weight loss
A 2013 study examined data from the US National Runner and Walker Health Study. The group of subjects surveyed reached a record of more than 15,000 joggers and over 32,000 runners. They ranged in age from 18 to 60 and were followed for 6 years with survey data on weight, waist circumference, diet, jogging or running training.
Research shows that both jogging and running helped with weight loss for nearly all of the study participants. However, running was more effective in weight loss for men in general and for women with the heaviest weights.
The researchers also showed that most of the runners lost weight faster than the jogging group. In contrast, their weight and waist circumference were not as well maintained as the other group. The biggest difference was only among people aged 55 and over, they ran less but still lost weight better than the jogging group. Breathing during running also greatly affects the effectiveness of your exercise.
If fast weight loss is your goal, running is the obvious choice if you can do it safely. The heaviest runners in this study saw 90% more weight loss per calorie expenditure running compared to walking.
In summary, both running and jogging lead to weight loss. Either way, they are all great ways to help you lose weight.
About jogging read: 11 Amazing Benefits Of Jogging Every Day
Health benefits of running and jogging
They are also good for your mental health. One study found that just 30 minutes of moderate-intensity exercise three times a week reduced anxiety and depression. It can also improve your mood and self-esteem.
The researchers from the study also say that you don’t need to exercise for 30 minutes straight to experience these benefits. Jogging three times for 10 minutes each day can similarly boost mental health.
Basically, both running and jogging provide more or less the same health benefits. The only major difference is the number of calories burned in each type of exercise.
Running vs jogging, which should you choose?
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Sort by purpose
If your sole purpose is to lose weight, running is the best option because it helps you burn more calories. Jogging can also help you burn calories, but it will be less than running. A 72 kg person can burn 600 calories by running 5 miles (8 km) an hour (mph).
In case you just want to maintain a reasonable weight, a daily 30-minute jog is enough for you. A 54 kg person walking burns 133 calories by jogging at a normal pace for 2 miles (3.2 km). You can increase the number of calories burned by increasing the speed. Start with an exercise program and for those who have never worked out.
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Sort by object
If you are a sedentary person, walking or jogging is a great option. Once you have a regular jogging program near you, the calorie-burning efforts to lose weight with a smart jogging program will pay off.
When you become stronger or if you are following more intense exercises. You will benefit from gradually adding more difficult exercises, like running, brisk walking, or interval training to your schedule. Since that often overcompensates for calories after exercise, try to keep your food intake unchanged as you do so.
Although running can lead to significant weight loss, especially in men and women with high amounts of weight. But please note, running is not the best weight loss exercise for everyone.
If you are over 50 years old or suffer from any heart problems or joint and muscle pain then jogging is better for you. Running is a hip activity that can put a lot of stress on your body, making your condition worse.
If you run too fast or the distance increases too quickly, you can overdo it and can easily injure your body. It’s hard to burn enough calories to lose weight when you exercise intensely the day before but don’t exercise the next day to allow your body to recover.
Jogging exercises that are as effective as running
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Speed and power jogging versus running
Jogging at a brisk pace, usually 3 mph or greater. Your heart rate goes up during brisk jogging.
Power jogging is a jogging technique that typically has speeds between 3 mph and 5 mph, but some people reach speeds of 7 to 10 mph. Power jogging burns a similar amount of calories as running. For example, walking at 4.5 mph for one hour will burn the same as running at 4.5 mph for one hour.
For an effective workout, try speed training. Increase your speed for two minutes at a time, then reduce it. Speed jogging doesn’t burn as many calories as running, but it can be an effective exercise to get your heart rate up, boost your mood, and improve your aerobic level.
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Jogging with a weighted vest
Jogging with a weighted vest can increase the number of calories you burn. To stay safe, wear a shirt that’s no more than 5 to 10 percent of your body weight.
If you’re looking for another way to lose weight or tone your muscles, try interval jogging. Hold the speed for a certain amount of time before slowing down. Or alternatively, try jogging with light dumbbells in each hand.
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Incline jogging vs running
Incline jogging is jogging uphill. It can burn the same amount of calories as running. You burn more calories jogging on an incline than jogging on a flat surface.
Look for a hilly area or walk on an incline treadmill. Increase the incline by 5, 10, or 15 percent from a point in time to practice incline jogging. If you’re just getting started with incline jogging, you can start gradually and work up to a 15 percent incline.
Running and jogging tips for beginners
Finally, WellTraining recommends a balance between running vs jogging methods, interlaced training and in each training session. Of course, always check with your doctor before starting a new exercise routine.
Read more:
Can I Go Running At Night For Weight Loss?
How does Jogging Ease Depression and Anxiety?
