Jogging vs Running: What's the difference? Does it even matter?

A friend who was starting off on a walk-to-run program asked me once, "What's the difference between jogging and running?"

Both running and jogging are considered as forms of aerobic exercise. Diffen.com notes that both help the body to loose weight and make over-all improvements in one’s health. At the same time it distinguishes the two activities from each other based on intensity and effort required. "Running requires more effort than jogging. It is more intense than jogging" it states. "Running is defined as the fastest means to move on foot. It is an intense form of jogging and requires the runner to be athletic."

Jogging101.com makes a similar distinction. It states:

Jogging is considered a form of trotting or running at a slow or leisurely pace. Its main intention is to increase fitness with less stress on the body than from faster running.

There is a distinct difference between jogging and running. One is performed at a more comfortable, relaxed pace and primarily for cardiovascular fitness and weight loss. While, running, on the other hand, is generally done at a considerably faster pace where a mile is typically completed in 8 minutes or less.

Running is considered a competitive sport with finishers receiving medals and purses with the best times.

This distinction vividly reminds one of this quote from Dr. George Sheehan: "The difference between a jogger and a runner is an entry blank."

In The Complete Idiot's Guide to Jogging and Running, Bill Rodgers notes that "The debates about who's a jogger and who's a runner are endless and fierce" and adds, "Usually, the distinction is made in a condescending way, with running taken to be superior to jogging."

Indeed, while it may not be a big question for some, there are those who put a lot of importance on being called one or the other. Some runners detest being called a jogger and calling what they are doing jogging instead of running has the same effect. For them, it indicates inferiority.

But is there really a difference? If we say that a runner is faster than a jogger, then most of us would be joggers compared to the elite. "We're all slower than someone else," says Rodgers. "So let's scratch pace as what makes one person a jogger and another person a runner."

How about distance? How often one runs? Or one's reason for running?

Not even these would make any difference, according to Rodgers, and cites some interesting examples of elite runners covering less distance and running less often than most ordinary runners, yet they break national records, win major races and are at the top of the game. None would call them joggers. He also talks of people who faithfully put in the miles but who for one reason or another choose not to race, of a two-time New York City Marathon champion who "runs 10 miles most days at faster than 7:00 mile pace" but doesn't care to compete anymore. "Does that mean he's now a jogger?"

Simply put, Rodgers believes there isn't any difference between running and jogging. "Jogging, running - call it what you want. You'll know when you're doing more than walking," he writes.

And beginners shouldn't feel that there's some standard they have to measure up to, Rodgers adds. "There isn't; the only one that matters is your own satisfaction."

If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.

--John Bingham

Eating to fuel your running

Much like a motor vehicle, your running will not take you down the road to fitness without the necessary fuel. And even if you are running to lose weight, you have to adequately feed yourself if you are to continue successfully towards your goal.

In his book The Complete Idiot's Guide to Running and Jogging, Bill Rodgers notes that most people think that being a runner requires you to live off of "twigs and nuts that you gather out of your backyard."

"When running first achieved mass popularity in the '70s," Rodgers writes, "the sport was seen as a part of a new movement for Americans who had decided that it was time to take charge of their health. So in the public mind running became associated with health food stores, megavitamin doses, and drinking nothing but carrot juice and purified water."

Running doesn't require you to radically change your diet, Rodgers says, who admits to having a sweet tooth, being known for his legendary consumption of junk food, and giving in to occasional indulgences.

But this doesn't mean you can eat whatever you want whenever you want. According to the experts, eating healthier food and establishing better eating habits would help you perform better, build endurance, and recover faster from your workouts.

Scott Gray gives new runners some nutrition tips on Active.com. His quick guide to foods that new runners should be eating lists the following:

• Complex carbohydrates which provide slow and steady fuel.
• Glucose drinks consumed in the first 15 minutes after finishing your run will be best absorbed for muscles seeking fuel sources.
• Protein which is essential for both tendon and muscle repair as well as for regulating hormones. 
• Fats, the healthy monounsaturated kind like the ones you get from olive oil, canola oil, and avocados.

Gray also advises balanced meals which comprise roughly 20 percent fats, 60 percent complex carbohydrates and 20 percent proteins. He also encourages a healthy consumption of fresh fruits and vegetables.

Just as important as choosing what to eat, writes Gray, is timing your meals. "Not enough fuel and the tank will run out. Too much fuel too soon can be just as disastrous as not enough," he  says.

"Optimized running performances are dependent on consuming quality foods in a larger quantity, as well as careful timing of when you eat."

Minding the gear talk (or what do you really need to run)

Running is cheap. That's one reason why I and countless others love it. But with the rediscovered popularity of running and all the running gear manufacturers that are cashing in on it, it is easy for newbies to be overwhelmed by talk on what product to buy out there. And if you get caught in the whirlpool, you end up spending quite a fortune for things you wouldn't be needing that much to keep your feet moving.

So what do you really need to run?

All the experts agree that beginners should consider two major investments - shoes and garments.

Amby Burfoot on Start Running Now: Our Get-Going Guide published on Runner's World-UK writes:

You don't really need a new pair of running shoes when you begin running. You can run in your regular trainers or walking shoes. But when you're ready, the right pair will make your runs more comfortable, while adding extra injury-prevention features. 

Shoes are the biggest equipment expense for runners, says Joe Henderson on The 15 Beginner Essentials, again at Runner's World-UK, so buying the right one that fits you properly, and suited to where you will be doing most of your running - road, track, or trail - is important.

Both Burfoot and Henderson suggest going to a specialist running shop where  the staff can advise you on shoes that would fit you properly and provide the biomechanical support you need.

In shopping for shoes, it would be good to keep in mind this tip from Josh Clark at CoolRunning.com:

While you don't need to buy the most expensive pair in the store, don't short-change yourself. Good shoes are your best protection against injury. 

Next, what should you wear?

Clark says wear what's comfortable. And speaking of comfort, it would be good to spend some cash on breathable socks, and even shirts and shorts. Burfoot writes:

These garments, made from polyester fabrics, are a world apart from the scratchy material your dad ran cross-country in. The best are lightweight, soft and non-chafing. "You want the clothes to wick moisture away - cotton holds moisture and stays wet, which causes rashes and blistering," says Gilly Wight, branch manager of Up and Running in Leeds (upandrunning.co.uk).

For women, Dimity McDowell of Women's Health suggests wearing a sports bra. In How To Start Running Today published on Active.com, McDowell cites a study which says that running can cause women's boobs to fly up and down as much as eight inches.

"A bra that holds each breast in a separate cup will reduce bounce and support better than a shelf bra. When trying one on, run in place, do jumping jacks, and swing your arms in circles to test how supportive it will be," writes McDowell.

So what about all those other things that other runners strap on? This is what Amby Burfoot has to to say:

Heart-rate monitors, GPS watches, accelerometers that tell you how fast you're going - none of these glitzy products are really necessary for your first efforts. All you really need is a watch with a stopwatch function... to help you keep track of your walking and running intervals. Don't worry about other fancy gizmos. But if listening to your iPod makes your runs go better, by all means take it with you - as long as you run in a safe place and are aware of traffic.

Walking your way to running

Strange as it may sound, all running experts who have ever written on the subject of starting a running program seem to say the same thing - start out walking. Well, at least none of the materials for beginners that I have read, from books to online sites,  are saying that you have to run outright. Starting easy is among the first rules of thumb, and it can't get any easier than walking.

Runner's World has a simple 30/30 plan by Hal Higdon to get you going, featuring 30 minutes of exercise for the first 30 days. This features a walk-run routine.

Also in Runner's World is Amby Burfoot's 8-Week Beginning Runner's Training Program.  The training is designed to get you to the point where you can run 30 minutes at a slow, relaxed pace. Like the others, this progressive program begins with more walking than running, and gradually evolves into more running than walking.

One of the programs that I have shared time and again with friends who ask for information on how to start a running routine is a beginner's schedule from The Complete Idiot's Guide to Jogging and Running by Bill Rodgers and Scott Douglas.

The program guides a beginner through a series of 30-minute walk-run routines, four times a week, building towards 30 minutes of running in a month. The program requires that you are already able to walk for 30 minutes, four times a week.

Now, before you get too excited and over-zealous, here are a few, not in any way unimportant, points to consider before you begin this program or any other workout program for that matter.  I am borrowing this from Amby Burfoot.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

 Having rest days in between workouts is advised, which means, don't try to do the four workouts for a week on four consecutive days.

Also, before – and especially after – your workout, it’s a good idea to do some gentle stretching.

WEEK 1

Workout 1: Walk 10 minutes. Then, for the next 10 minutes, alternate running for 1 minute with walking for 1 minute. Walk 10 minutes.

Workout 2: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 1 minute with walking for 1 minute. Walk 5 minutes.

Workout 3: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 5 minutes.

Workout 4: Walk 5 minutes. Then, for the next 21 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 4 minutes.

WEEK 2

Workout 1: Walk 5 minutes. Then, for the next 20 minutes, alternate running for 3 minutes with walking for 1 minute. Walk 5 minutes.

Workout 2: Walk 5 minutes. Then, for the next 21 minutes, alternate running for 5 minutes with walking for 2 minutes. Walk 4 minutes.

Workout 3: Walk 4 minutes. Then, for the next 24 minutes, alternate running for 5 minutes with walking for 1 minute. Walk 2 minutes.

Workout 4: Walk 5 minutes. Then, for the next 22 minutes, alternate running for 8 minutes with walking for 1 minute. Walk 3 minutes.

WEEK 3

Workout 1: Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk  5 minutes.

Workout 2: Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes.

Workout 3: Walk 10 minutes. Run 15 minutes. Walk 5 minutes.

Workout 4: Walk 6 minutes. Run 18 minutes. Walk 6 minutes.

WEEK 4

Workout 1: Walk 5 minutes. Run 20 minutes. Walk 5 minutes.

Workout 2: Walk 5 minutes. Run 22 minutes. Walk 3 minutes.

Workout 3: Walk 3 minutes. Run 25 minutes. Walk 2 minutes.

Workout 4: Run 30 minutes.

Why run?

Running as an exercise can strengthen the limbs, develop the lungs, exercise the will and promote the circulation of the blood. Running is well adapted to both young and middle-aged persons. Sedentary persons may find great benefit in it after the day's work is ended. Girls can run as well as boys, and while they cannot go so fast, they can run much more gracefully.

--Scientific American (1883)

There are as many reasons to run as there are runners, writes Bill Rodgers in the first chapter of The Complete Idiot's Guide to Jogging and Running.

Being an idiot is definitely not one of them, though running bashers would think and say you are for wanting to punish your body.

Physical reasons top the list. People run to lose weight, ward off heart disease, or simply feel better.

The Complete Idiot's Guide to Jogging and Running lists what it calls a baker's dozen of the some of the most popular reasons to run. I have taken the liberty of adding some notes to selected items.

1. Running is a great way to lose weight.
2. Regular aerobic exercise, such as running, decreases the risk of heart disease.
3. Running is one of the most effective ways to improve cardiovascular fitness.
4. Running is a great way to quit smoking. (Worked for me. I was a pack-a-day smoker when I started to run.) 
5. Regular aerobic exercise reduces the risk of some cancers.
6. When you become fitter by running, you're more likely to improve other aspects of your lifestyle such as your diet.
7. Running is the most convenient of sports; you can do it almost anytime, anywhere. (I run whenever and wherever I can so long as my trusty running shoes and running apparel are there.) 
8. People who have a high level of physical fitness usually have a positive self-image.
9. Running is cheap; all you need are a good pair of running shoes and a few pieces of running apparel. (Another one that works for me. I don't have that much money to spend.)
10. Fitter people are more productive on the job.
11. Running with others is a great way to build friendships.
12. Being fit increases mental sharpness; regular exercisers are able to concentrate longer and are better problem solvers.
13. Running is one of the best stress relievers around. 

Some of these reasons can also apply to other forms of exercise.

Cycling gives pretty much the same benefits, but in running, you don't have to worry about how to get home with a flat tire.

Tennis and badminton? Yes, but then in running, you won't have to regularly buy new balls or shuttlecocks or pay for time in an air conditioned court every time you play.

About.com has a page which discusses the health and social benefits of running.

The Trinity College Dublin website mentions psychological benefits and backs these up with some research data.

Ezine @rticles also has an article "Why Run?" by sports enthusiast Nathan Hangen.

Hangen's closing paragraph in this article perhaps best expresses the attitude one should have about starting to run.

Running has many benefits and there are many more than I've listed here. It really is a life changer in more ways than one. Don't let the fear of getting started stop you from seeing these benefits in your life. The key is like Nike says, "Just Do It."

A good thing

(A note to start off. Browsing through my document files in my laptop, I chanced upon this post which was originally published in my Friendster blog in 2007. I thought it a very good material to repost here.)

For the past several weeks, I have seen familiar faces - friends, co-workers and, yes, even friends - burning off calories and sweating it out at the daily "hataw"/taebo fitness routine at the walk fronting the Kidapawan City Plaza.

Some years back, there were only a few of us athletic types and some walkers who populated the city plaza in the early morning hours doing our usual routines. Now, there are a host of other people there with ages and sizes as varied perhaps as their reasons are for doing what they do. Some are there to reduce weight. Others want to maintain their fitness. Still others are trying to slow down the ageing process. But all of them are one in doing a good thing - physical exercise.

With the growing interest in physical exercise and fitness around me, I thought it good to write about it here. A few tips maybe, and sharing some practical knowledge gained from years of running and cycling (I started running in 1980 and biked steadily for a couple of years before going back to running again last year). Oh, yes. I also did a bit of weight training at the gym for some time.

First off, for those who would like to get into a fitness/exercise routine - go slow, go easy, take your time.

The most common mistake for newbies is starting off to fast too soon. This often causes injury and leads to giving up prematurely even before one gains the benefits of an exercise routine.

A straight 20-minute effort three times a week, with ample rest days in between exercise days, is good enough. Don't worry about being slow if you choose to run or walk. You will get faster, and go longer distances, as your body starts to adapt to the workload. Even If you choose to do weights in the gym, the same rule applies. Start off with lighter weights and less repeats and work towards heavier weights and more repetitions. The thing to remember always is patience pays and pays off well.

Remember also to warm-up before any exercise or physical routine. For me, it's walking from the house to the starting point of my run. I also do a slower first kilometer at times and pick up the pace as the kilometers add up.

Pre-exercise stretching? Well, there seem to be differing opinions on this. Some do it, some don't. Me? I don't. Some experts say stretching cold muscles may cause injury rather than prevent it. They recommend post-exercise stretching instead.

For friends who are already into the fitness groove, nice work! Keep it up! For those who are still thinking of joining in, there's still a lot of room for you no matter what your size.

Not a few words about this blog

So how did this idea of a blog dedicated to new runners come about?

The suggestion first came from an acquaintance who has started running and found reading posts in my defunct Friendster blog quite helpful. She said she wished there were more posts that would give tips and other information for beginners. 

I thought it was a pretty good idea, but then, I didn't have enough time to really work on it. Not until now anyway, after several more friends have asked me about how to get into running.

After a recent wall post on Facebook, a friend asked me how i started running. I got out of bed, put on my sneakers, and ran 2 kilometers in 20 minutes was my straightforward answer. I felt like doing it and did it. That was how it was for me.

Back then I didn't have a single copy of Runners' World to provide me first timer tips. I didn't have a single book on running. And there was no Internet which I can surf for valuable information that would guide me in my chosen undertaking.

I was on my own with only my desire to run to drive me and keep me motivated, and my body to tell me when to go, when to keep  going, and when to stop. 

But enough of that. This is not supposed to be about me. Rather this is supposed to be about running for those who would like to finally get up, lace up their running shoes, go out that door and run.

Most of the posts here will be lifted from materials that are already out there. The purpose is primarily to be able to give new runners access to these materials - and then some - through a single site. 

I do not profess to be a coach or an expert trainer. Rather, I am just another runner who would like to share what I can to those who would like to do what I best love doing - running. 

In ending this maiden post, here is a quote from Bill Rodgers, former American record holder in the marathon who is best known for winning the Boston Marathon and the New York City Rodgers four times each between 1975 and 1980, twice breaking the American record at Boston.

Anybody can be a runner... We were meant to move. We were meant to run. It's the easiest sport.