Jogging vs running: Which is better for weight loss?
By NCVC Staff | Published on Sep 22, 2023
Losing weight is no walk in the park; it requires dedication and hard work to shed those extra pounds. But if going to the gym is not your thing, you might find yourself in a dilemma when it comes to choosing the right exercise. Luckily, there are plenty of alternatives, such as running and jogging. So, which one is better for weight loss – running or jogging?
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Running vs Jogging
When you think about the differences between running and jogging, you might picture jogging as a slow run, and to some extent, that’s true. According to fitness expert Sonia Bakshi, the main difference lies in the intensity. Running is faster and demands more effort from the heart, lungs, and muscles. It requires a higher level of overall fitness. On the other hand, jogging has a slower and steady pace, putting less pressure on the body. As a result, it can be sustained for longer periods of time and is suitable for people of all fitness levels.
Studies have shown that running carries a higher risk of injuries, such as Achilles tendinitis, plantar fasciitis, shin splints, and stress fractures. Jogging, however, is less likely to cause serious injuries.
Running vs Jogging: For Weight Loss
While the intensity of running and jogging differs, both exercises are suitable for weight loss. A study published in the Metabolic Syndrome and Related Disorders revealed that aerobic exercises like running can help reduce belly fat. Jogging, being an aerobic exercise as well, contributes to weight loss. Research has shown that it is an effective way to burn calories and create a calorie deficit. In fact, an hour of jogging can burn approximately 300-500 calories.
According to the fitness expert, the choice between running and jogging doesn’t significantly impact the amount of weight you lose. However, the duration of jogging will generally be longer than the duration of running.
Things to Keep in Mind for Weight Loss
Whether you choose running or jogging to lose weight, there are a few things to keep in mind, as suggested by Bakshi:
- Start at a slow pace and gradually progress to jogging. Consider switching to running after a few months.
- Avoid overdoing it and incorporate rest days into your routine to allow your body to heal, especially if you experience pain.
- Opt for softer surfaces to run or jog on, and avoid running on the road.
- Maintain good posture and engage your core while jogging or running. Keep your chest broad and lifted, drawing your shoulders down and back.
- Keep your hands relaxed and use a natural arm swing.
- Avoid striking the ground with your heel, as it may slow down your stride and stress your knees.
- Prioritize warm-up exercises and stretches before jogging or running.
- Stay hydrated by drinking plenty of fluids. Bring a water bottle with you to stay refreshed before, during, and after the activity.
- Consult with your doctor, especially if you are overweight, have existing injuries, or are above 40 years old, to ensure jogging or running is suitable for you.
Other Factors for Weight Loss
Weight loss is not solely dependent on working out for an hour and indulging in unhealthy eating habits. It’s essential to maintain a balanced diet and incorporate various forms of exercise, such as strength training, Pilates, or swimming, to achieve weight loss and tone up effectively, according to Bakshi.
So, aim to diversify your workout routine and adopt healthy eating habits to reach your weight loss goals. Additionally, consulting a professional fitness trainer and a doctor will provide you with personalized guidance on the best approach for your individual needs.
Remember, weight loss is a journey that requires commitment and a holistic approach. By choosing the right exercise and incorporating healthy habits, you can achieve success in your weight loss endeavors.