Difference Between Running, Jogging & Sprinting

Jogging, running, or sprinting have their different pros and cons. This is why I’ve shared each difference between running, jogging, and sprinting that can help you decide how to combine and do them efficiently.

Things that you’ll know in this article

1Definition Of Running, Jogging, And Sprinting
2Benefits Of Running, Jogging, And Sprinting
3Difference Between Running, Jogging and Sprinting
4Difference Between Running and Jogging
5Difference Between Running vs. Sprinting
6Jogging vs. Sprinting
7Frequently Asked Questions and Answers (FAQ)

This article will be interesting because I’ve shared every possible point that can be covered in this blog.

Whether you’re a typical fitness enthusiast or athlete, or a cooch, this information can help you enhance your knowledge about running, jogging, and sprinting.

So keeping reading this till the end.

Related: HIIT Vs Steady-State Cardio: Which Is Better?

The Definition Of Running, Jogging And Sprinting

Jogging vs Running vs Sprinting
Jogging vs Running vs Sprinting


Running is the best form of aerobic exercise. However, it requires more energy and carbohydrates than walking or jogging to do it effectively.

Moreover, it increases your heart rate that improves blood circulation so that your muscles can use oxygen efficiently.

You may also like: HIIT Treadmill Workout For Beginners


Jogging is a form of less intense running, which is faster than walking. And it is for all irrespective of age, weight, and gender.

So if running is difficult for you, do jogging consistently to keep yourself fit.

It doesn’t put much stress on the body as it uses less energy or carbohydrates than running. Instead, it primarily converts fats into energy that is stored already in the body.

Jogging is used to warm up the body.

Many athletes, especially runners, doJoggingg before running on the main track because it helps build their stamina and prepares their bodies to run faster.


Sprinting is quite different from running and jogging in terms of intensity and purpose.

It is a sky-level intensity activity that demands an incredible amount of energy.

Sprinting is an anaerobic movement that requires you to put your entire effort, whether you make a 100 meter or 600 meters sprint.

It isn’t only for runners. Anyone can sprints if they can. And it provides the same benefits as running and Jogging give but in the shortest time.

Benefits Of Running, Jogging, And Sprinting


Let’s take a look at the essential benefits of running.

1. Improve Heart Health

Run even for 5 to 10 minutes at a moderate speed. It will improve your cardiovascular health and increases the mortality rate compared to those who don’t run – showed in a study published by the Journal of the American College of Cardiology. 1Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk – Journal of the American College of Cardiology

One should run 75 minutes every week to maintain good heart health – the study further suggested.

2. Feeling Fresh And Active

Running keeps you fresh and active. It is one of my favorites exercises that I love to do in every workout session.

3. Boost Stamina And Metabolism

Regular running increases endurance, boosts metabolism and burns a good number of calories.

It also helps you lose weight. The more you run, the more calories you burn, which leads to fat loss if you eat fewer calories than you burn.

4. Mitigate Risk of Diseases

Running reduces the risk of diabetes, cancer, high blood pressure, obesity and helps you maintain a healthy and active life.

5. Increase Bone Density

If you like to run day in day out, it will increase your bone density and improve muscles coordination that keeps your bone strong and prevents pain and injury.

6. Improve Brain Health

Running has ultimate benefits, including brain health development.

An article published on the Runners World website suggests running stimulates the brain in 8 different ways. For example, it decreases stress levels and cultivates new brain tissues, increasing memory and learning power.


Here are some of the key advantages of Jogging

1. Strengthen Muscles and Bones

Jogging works on the whole body quads, hamstring, glutes, and calves. It strengthens muscles and bones without putting much pressure on the body.

It also improves the coordination between muscles and joints that reduce the chances of injuries.

2. Improve Heart Health

Jogging is one of the best exercises for the heart. Because jogging increase the heart rate allows muscles to use oxygen efficiently without causing too much stress on your heart.

Many doctors suggest their heart patients go on jogging for at least three days a week.

However, if you feel uncomfortable during Jog, take your doctor consultation before restarting this exercise.

3.  Improve breathing capacity

RegularJoggingg improves your breathing because it allows your lung to take more oxygen that enhances the respiratory system.

4. Keeps you young

People who jog regularly look younger and live longer than those who don’t do any exercises.

It is because when you do jogging, your muscles and skin receive more oxygen and blood that fight with aging cells, making you feel fresh and youthful.

5. Maintain weight and a healthy lifestyle

Jogging doesn’t help you directly in weight loss, but it helps you maintain your fitness. It keeps your brain active as well as improves your immune system.

Also Read: 5 Simple Ways To Stay Active At Home


Let’s see some of the significant pros of sprinting.

1. Weight Loss

According to a small study published in 2018, researchers selected 49 young women for two different programs; high-intensity interval training (HIIT) and sprint interval training (SIT). After eight weeks of training, the result showed that SIT reduces more body fats than HIIT. 2Effects of High-Intensity Interval Training vs. Sprint Interval Training on Anthropometric Measures and Cardiorespiratory Fitness in Healthy Young Women – Frontiers on Physiology

2. Improve Endurance

Like running, sprinting also accelerates stamina and enhances endurance.

According to an article published in 2018 by the Journal of Strength and Conditioning Research, Sprinting boosts endurance level and improves the respiratory system.

3. Keeps you healthy

As stated in the article published by the Department of Health and Human Services, higher-intensity activity help you achieve the same benefits as a moderate-intensity workout but in the least time. That makes spriting one of the best activities you can do to keep yourself healthy in your busy life.

Difference Between Running, Jogging and Sprinting

Let’s look at how jogging, running, and sprinting are different from each other with several points, such as average pace, calories burned, and form.

Average Pace


According to some studies, the average speed for a healthy person is nearly 8 Km/h.


Irrespective of age and weight, the average pace of a male is 12 KM/H, and 10 km/h for the females.

To calculate your average speed, you need to divide 60 minutes from the total time you run (in minutes) then multiply the distance you run.

For example, if you run 4 KM in 20 minutes, your average speed would be 60/20*4= 12 KM/H.


There is no average page; sprinting requires you to put your full efforts and energy for at least 10 seconds and a max of 30 seconds.

Calories Burn


A 150-pounds person jogging at a speed of 6 km/h will burn approximately 150-200 Calories in 30 minutes.


A 70 Kg weighted person running at a speed of 10 km/h will burn approximately 350-400 Calories in 30 minutes.


If a 140-pounds person takes a sprint of 100 meters will burn roughly eight calories, but it will also fire a good number of calories after sprinting.

Jogging, Running and Sprinting Form


The form of Jogging ain’t much different from running except for the following things:

  • When you jog, your feet more contact the ground than you run.
  • Movement of your arms will be less compared to the running.


To run correctly, keep your face forward, shoulder blades slightly down, and chest up. It’s your upper body form.

For proper lower body form, keep your knees in line with the toes, do not bring your knees high when you run because this may reduce the duration of your running.

Your one feet will be in the air when you run, followed by other feet, less contact with the ground. Only your forefeet touch the environment when you land because this will help you run longer and faster.

However, running form depends on person to person, so it’s up to you to follow the mentioned form or stick with your own.


To sprint accurately, keep your face forward, shoulder blades slightly down, and chest up. This is your upper body form.

For proper lower body form, keep your knees in line with the toes, bring your knees as high as you can so that you can take a long stride and minimal contact with the ground.

Difference Between Running and Jogging

Running and Jogging are both cardio or aerobic exercises but have different paces, execution, and purpose.

Here we’ll take a look at some essential points that help you understand the difference between them.

1. Use of Fat and Carbohydrate

Running requires more energy and carbohydrates thanJoggingg. It is because when you run, your body uses more carbohydrates compared to the theJoggingg.

Carbohydrates are stored in the body as glycogen, which is used as fuel during the run. So if you want to run longer, then you need to consume more carbs.

Carbohydrates are the primary fuel source during the run, while fats work as the primary fuel source in jogging.

2. Stamina and Speed

The primary purpose of Jogging is to build stamina and endurance. On the other hand, running increases speed along with improving energy and metabolism.

3. Calories Burn

According to the ACE fitness organization, A 70-Kg person burns around 100 calories jogging at a speed of 8 kph for 10 minutes.

On the other hand, if he increases his speed and runs at a rate of 12 kph, then he burns around 150 calories.

So the more speed you run, the more calories you burn. However, running faster will make you faint in the least time than Jog.

4. Intensity

Jogging is low to moderate-intensity exercise, while running is a moderate to high-intensity workout. For example, an average person runs at a speed of 10-14 Kmh while he jogs at 6-10.

Difference Between Running vs Sprinting

Running and sprinting both are entirely different from one another. For example, speed, form, and execution are different.

Here we’ll look at some essential points that help you understand the difference between running and sprinting.

1. Intensity

Sprinting is a short-time intense burst exercise that lasts for a maximum of 60 seconds. Sprinting is used to perform in different intervals to increase speed and stamina. In sprinting, you have to run as fast as possible for a fixed distance like 100m to 600m depending on your goal.

While running is moderate to high-intensity aerobic exercise that lasts for 20 to 60 minutes. The average speed of running ranges between 10-15 km/h.

2. Muscles activation

The speed affects muscle activation in the whole body, especially in the hamstrings, quads, glutes, calves, and heels. For example, the article published in “Journal of Sports Sciences” says the faster you run, the more your muscles activate.

For example, sprinters who run fast have athletic and muscular bodies, while runners who run longer have a thin bodies.

3. After burn calories

The general formula is the faster you run, the more calories you burn. For example, the four sprint interval of 100 meters will burn calories equal to 10 minutes running at a speed of 12 km/h.

So if you want to burn more calories in the least time, you should go with sprinting because 30 seconds of 3 sprint intervals of 100 meters may burn a good number of calories for the next 3 hours.

Jogging vs Sprinting

Here are some things that make Jogging different from front sprinting and vice versa:

1. Form

The jogging form and the sprinting form are entirely different from one another.

For example, when you’re jogging, your knees don’t come high but while sprinting, bringing knees as high as you can help you run faster. And your feet maximum contact the ground as compared to the sprinting.

2. Intensity

Jogging is low to moderate-intensity activity that doesn’t require much energy while sprinting is the sky-level intensity activity that demands total effort and energy.

3. Duration

The duration of jogging ranges between 10 to 60 minutes depending on the person’s health and stamina, while one sprinting interval takes 10 to 30 seconds depending on the distance.

Frequently Asked Question (FAQ)

1. What’s the best time to run?

No matter what time of the day you run, whether you run in the morning, afternoon or evening, they all have advantages and disadvantages.

So it depends on one’s goal and physique.

Morning Run

If you run in the morning, you’ll get fresh oxygen that makes running more effortless, and you’ll feel new and active throughout the day.

Morning run also helps you burn more calories because it uses stored energy that pushes your metabolisms and burns excess fat.

While running in the morning can make you tired in the least time, increase the risk of injuries if you don’t warm up properly and make you dehydrated beforehand, etc.

Afternoon Run

Running in the afternoon can be best for you if you want to run at a high intensity because your body has reasonable amounts of food and water that help you run longer and faster.

But running after an hour or two of lunch would be an excellent option to avoid stomach cramps.

Evening Run

Running in the evening is suitable if your goal is to maintain fitness. However, sometimes it may cause trouble sleeping because your body stays in an energetic mood that doesn’t let you rest after running.

2. How much should I run?

It depends on your goal, whether you want to compete or maintain your overall fitness. However, according to the ACE fitness organization, a healthy adult should follow the points listed below:

  • Number of days: 3 to 5 days per week
  • Duration: 20-60 minutes with the intensity of a minimum of 55% and a maximum of 90% heart pace without break.

How you cam increase your running speed?

Here we take a look at the list of essential tips that help you increase your speed:

  1. Strength Training
  2. Core Workout
  3. Long run session
  4. High Intesity exercises
  5. Eating healthy foods
  6. Consistency
  7. Rest and recovery


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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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