The Difference Between Running, Jogging & Sprinting

Whether you know or not about the difference between running, jogging and sprinting? This article will give you complete insights on these specific queries like:

  • What are the similarity and differences between them
  • How they are helpful for weight loss
  • How you can increase your running speed

The one similarity between jogging and running is that both are aerobic exercises which help to improve overall health and fitness.

The general difference between running, jogging and the sprinting is the pace. It’s common sense thing so everyone knows this.

The pace depends on your heart rate. The number of times your heart, beat in a minute is considered as the heart rate and this decides the intensity of your workout. High-intensity workouts increase your heart and blood circulation.

But do you know what’s the difference between them in terms of speed?

Let’s start with the jogging, generally, the average speed of the jogging varies from 6 km/h to 10 km/h. It is normally faster than walking and slower than running.

While the average speed of the running ranges between 10 km/h to 15 km/h, depending on the person’s age, weight, height and gender.

And, to complete a 100-meter sprint, a person takes 10-12 seconds and to complete 200-meter sprints a person take 20-24 seconds, irrespective of gender, weight and height.

But what are the other differences between jogging, running and sprinting? We’ll see later in the post.

Here are the things that I’ve covered in this article.

  • Meaning And The Benefits Of Running, Jogging And Sprinting
  • The Difference Between Running and Jogging
  • Running vs Sprinting
  • Jogging vs Sprinting
  • General FAQ

The Definition And The Benefits Of Running, Jogging And Sprinting


Running is the best form of aerobic exercise. It requires more energy and carbohydrates than walking or jogging. Running increase your heart rate that improves blood circulation so that your muscles can use oxygen efficiently.

Average Pace

Irrespective of age and the weight the average pace of a male is 12 KM/H and the female is 10 Km/h.

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 your run 4 KM in 20 minutes then your average speed would be 60/20*4= 12 KM/H.

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

Running Form

To run properly, 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, do not bring your knees high when you run because this may reduce the duration of your running.

When you run, your one feet will be in the air followed by other feet and they less contact with the ground. When you land only your forefeet touches the ground 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.

Running Benefits

Here we take a look at the important benefits of running.

1. Improve Heart Health

According to a study done by the Journal of the American College of Cardiology, if you run even for 5 to 10 minutes at the moderate speed it will improve your cardiovascular health and increases the mortality rate compared to those who don’t run. The study suggested that one should run 75 minutes every week for maintaining good heart health.

2. Feeling Fresh And Active

According to Dr Bagish notes, if you run regularly it will make you feel better on a daily basis. Regular means you need to run at least 4 days a week and at least for the 50 mins weekly.

3. Stamina, Endurance And Metabolism

Regular running increases stamina, improve endurance, boost metabolism and burn calories. Running also helps you lose weight. The more you run the more calories burn that eventually leads to fat loss if you eat fewer calories than you burn.

4. Other Health Benefits

Running reduce the risk of diabetes, cancer, high blood pressure, obesity and help 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 you strong and prevents pain and injury.

6. Improve Brain Health

Running has ultimate benefits including brain health development. According to an article published in Runners World, running stimulates the brain in 8 different ways. It decreases stress level, cultivates new brain tissues which increase the memory and learning power.


Jogging is a form of less intensity running which is faster than walking and it is for all irrespective of age, weight and gender. If you find it difficult to run you’ll still have an option keeps you fit that is jogging.

Jogging also doesn’t put much stress on the body because it doesn’t use much energy or carbohydrates compared to the running. It mainly uses fats which are already stored in the body.

Jogging is used to warm up the body. Many athletes especially the runners do jogging before running on the main track because jogging builds their stamina and prepares their body to run faster.

Average Pace: According to some study the average speed for a healthy person is nearly 8 Km/h.

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

Jogging Form: The form of jogging isn’t much different from running except 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.

Benefits 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. Jogging also improve 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 patient go on jogging for at least 3 days a week. However, if you feel uncomfortable during jogging, take your doctor consultation before restarting this exercise.

3.  Improve breathing capacity

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

4. Keeps you young

People who jog on a regular basis look younger and live longer than those who don’t do any exercises. When you jog your muscles and skin receive more oxygen and blood that fight with ageing cells makes 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 improve your immune system.


Sprinting is quite different from running and jogging in term of intensity and purpose. It is a sky-level intensity activity that demands a great amount of energy. Sprinting is an exercise that requires you to put full effort whether you do 100 meter or 600 meters sprint.

Sprinting 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.

Average Pace: There is no average page, sprinting requires you to put your full efforts and energy for at least 10 seconds and max 30 seconds.

Calories Burn: If a 140-pounds person takes a sprint of 100 meters will burn roughly 8 calories but it will also fire a good number of calories after sprinting.

Sprinting Form:

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 your minimal contact the ground.

Benefits of Sprinting

1. Weight Loss

According to a small study published in 2018, researchers selected 49 young women for 2 different programs; high-intensity interval training (HIIT) and sprint interval training (SIT). After 8 weeks of training, the result showed that SIT reduces more body fats than the HIIT.

2. Improve Endurance

Like running, sprinting also increases stamina and enhances endurance. According to an article published in 2018 by the Journal of Strength and Conditioning Research, sprint develops endurance level and improve 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 to a moderate-intensity workout but in the least time. That makes spriting is one of the best activity that you can do to keep yourself healthy in your busy life.

Distinction Between Running and Jogging

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

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

1. Use of Fat and Carbohydrate

Running requires more energy and carbohydrates than jogging. When you run, your body uses more carbohydrate compared to the jogging.

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 used as the main fuel source in running while fats are used as the main fuel source in jogging.

2. Stamina and Speed

The main purpose of jogging is to build stamina and endurance. On the other hand, running primarily increase speed along with improving stamina and metabolism.

3. Calories Burn

According to the ACE fitness organisation, 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 speed 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 jogging. So you need to make a plan accordingly if you want to achieve your fitness goal.

4. Intensity

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

Running vs Sprinting

Running and sprinting both are completely different from one another. Their speed, form and execution are different.

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

1. Intensity

Sprinting is a short-time intense burst exercise that lasts for the maximum 60 seconds. Sprinting used to perform in a different interval to increase speed and stamina. In sprinting, you have to run as fast as you can for the fix distance like 100m to 600m depends 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 heel. The article published in “Journal of Sports Sciences,” says the faster you run, the more your muscles activate.

For example, sprinters who run fast has athletic and muscular body while runners who run for a longer duration have a thin body.

3. After burn calories

The general formula is the faster you run the more calories you burn. for example, the 4 sprint interval of 100 meter 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 then should go with sprinting. Because 30 seconds of 3 sprint interval of 100 meters may burn a good number of calories for the next 3 hours.

Jogging vs Sprinting

Here are some things that makes jogging different front sprinting and vice versa:

1. Form

The jogging form and the sprinting form completely 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 which doesn’t require much energy while sprinting is the sky-level intensity activity which demands full efforts and energy.

3. Duration

The duration of Jogging ranges between 10 to 60 minutes depending on the person health and stamina while one interval of sprinting 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 some 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 it easier to run and you’ll feel fresh and active throughout the day. Morning run also helps you burn more calories because it uses stored energy that pushed 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 the high-intensity. Because your body has good amounts of food and water that helps you run longer and faster.

But running after a hour or two of the lunch would be a good option to avoid stomach cramps.

Evening Run

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

2. How much should I run?

It depends on your goal whether you want to compete or you just want to maintain your overall fitness. However, according to the ACE fitness organisation, 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 important 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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