The Difference Between Jogging, Running and Sprinting
Table of Contents
What Is the Difference Between Jogging, Running, and Sprinting?
Why do runners dislike being called joggers? The reason lies in the key differences between jogging, running, and sprinting. While many use the terms interchangeably, each activity varies significantly in intensity, speed, and energy systems used.
Let's break down the distinctions and benefits of jogging, running, and sprinting, along with proper form, muscles worked, and which one best suits your fitness goals.
What Is Jogging?
Jogging is a low-intensity aerobic exercise, often considered a lighter version of running. It requires less effort and is commonly used for cardiovascular health, fat loss, and building endurance.
Pace: Anything slower than 10 minutes per mile is generally classified as jogging. However, pace is subjective—what feels like a jog for one person could be a run for another.
Proper Jogging Form:
Arms swing less compared to running.
Knees rise lower due to slower speed.
Focus on conserving energy for longer durations.
Benefits of Jogging:
Builds stronger bones and joints.
Strengthens muscles.
Great for beginners due to lower intensity.
Improves cardiovascular health.
Effective for fat loss and reducing chronic disease risk.
Muscles Worked While Jogging:
Jogging primarily targets the lower body:
It also activates the core and upper body to a lesser extent.
What Is Running?
Running involves a faster pace and higher intensity than jogging. It requires more energy, engages the body more intensely, and burns more calories.
Pace: Faster than 10 minutes per mile, often ranging between 7-10 minutes per mile.
Proper Running Form:
Upper Body: Keep the head upright, gaze forward, shoulders relaxed, and arms pumping.
Lower Body: Knees should align with toes, with less knee lift than sprinting.
Foot Strike: Landing on the midfoot or forefoot helps reduce impact and improves efficiency.
Benefits of Running:
Increases cardiovascular health.
Burns more calories than jogging.
Builds muscular endurance and strength.
Improves metabolism.
Reduces stress and supports heart health.
Muscles Worked While Running:
What Is Sprinting?
Sprinting is a high-intensity, short-duration activity where you exert maximum effort over a short distance, typically less than 600 meters. Sprinting uses the anaerobic energy system, relying on stored energy rather than oxygen.
Proper Sprinting Form:
Upper Body: Head upright, shoulders relaxed, chest open, and arms driving powerfully back and forth.
Lower Body: High knee drive, powerful strides, and landing on the forefoot for explosive movement.
Benefits of Sprinting:
Burns more calories and fat in a shorter period.
Builds muscle and explosive power.
Improves metabolism.
Enhances cardiovascular and muscular endurance.
No equipment required.
Jogging vs. Running vs. Sprinting – Which One Is Right for You?
Jogging: Ideal for beginners, long cardio sessions, and steady-state fat burning.
Running: Great for calorie burn, improving cardiovascular health, and endurance training.
Sprinting: Best for building explosive power, fat loss, and short bursts of energy output.
Key Takeaway:
Each activity serves a unique purpose and benefits different fitness goals. Whether you're working on fat loss, muscle endurance, or power output, incorporating a mix of jogging, running, and sprinting can create a well-rounded fitness routine.
Remember: Always warm up, use proper form, and listen to your body to avoid injury!
Key Differences Between Jogging, Running, and Sprinting
| Aspect | Jogging | Running | Sprinting |
|---|---|---|---|
| Intensity | Low | Moderate to High | Very High |
| Speed | Less than 10 min/mile | 7-10 min/mile | Max Speed (Short Distance) |
| Energy System | Aerobic | Aerobic with some Anaerobic | Anaerobic |
| Duration | Long (45+ min) | Moderate (20-60 min) | Short (0-5 min) |
| Muscle Focus | Endurance | Endurance & Strength | Power & Strength |
| Best For | Beginners, Fat Loss | Endurance, Weight Loss | Explosive Power, Fat Burn |
Conclusion of the Difference Between Jogging, Running and Sprinting
Understanding the differences between jogging, running, and sprinting helps you choose the right activity based on your fitness level and fitness goals.. Whether you're aiming to lose weight, build endurance, or increase strength, all three forms of cardio have their place in a balanced workout routine.
Frequently Asked Questions About Jogging, Running, and Sprinting
Here is a list of questions frequently asked by people across all our platforms. We've compiled them and provided detailed answers to help clarify each topic.
Is It Safe to Jog While 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.
What Is the 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.
If you're curious about performance benchmarks, learning about the average 5K running time can help you understand typical speeds for both beginner and experienced runners.
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 Run?
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!
What Is the "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.
What Is the Difference Between Sprinting and 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.
How to Prepare for Jogging, Running, or Sprinting?
There are several ways to prepare for these movements. Many people start with a light walk to warm up the body, while others focus on more specific dynamic stretches designed to prepare the muscles for running. Another way to warm up is by using a foam roller on the lower body and gradually working your way up to the core and upper body muscles. This helps increase blood flow and improve mobility. It's equally important to include static stretching to promote recovery and prevent stiffness.
You can also use resistance bands to stretch your lower body, specifically targeting the hamstring muscles. One effective exercise involves lying on your back and using the band to assist in bringing your leg upward for a deep stretch. Another option is targeting the glutes by lying on your back, placing the band around your foot, and gently pulling it toward you to deepen the stretch in a traditional glute pose.
Here are 5 pre and post run stretches you can try to keep your body primed and injury-free.
How Can I Improve My Walking, Jogging, or Running Without Going to the Gym?
One effective way to improve your walking, jogging, or running without strength training is by incorporating ankle weights. While they can positively impact your performance, it’s essential to use them carefully. Monitor how long you wear them and watch for any signs of discomfort or pain. When used correctly, ankle weights can help build endurance and strength. However, be mindful of the added stress on your joints, as the extra weight can create additional strain on your body.
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.
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.
