Over a period of time, the mechanics of the activity can lead to discomfort. Walking, meanwhile, has a significantly lower impact, and when you walk at a brisk pace with your arms pumping, your caloric burn is steady. You can also create an interval workout. Walk briskly for five minutes and jog for one minute. Slow down to a walk again. You can mix up your intervals any way you like, but always remembering to make the fastest interval take the least amount of time.
Jogging at a pace between 5 and 6 mph can burn several hundred calories, which is helpful if you wish to use this simple exercise as a method of losing weight. At 5 mph, a pound person burns approximately calories in an hour, notes Harvard Health Publishing. The same person burns about or calories, respectively, while running for 60 minutes at 5. Read more: Difference Between Jogging and Running. If you can't sustain a jogging pace of 5 to 6 mph, don't feel as though you're taking a physical step backward by choosing walking.
According to the Verdant Health Commission , walking provides a similar series of health benefits as jogging, including leading to stronger bones and muscles while elevating your cardiovascular endurance. And since the Physical Activity Guidelines for Americans recommends getting to minutes of moderately intense cardio exercise every week, brisk walking certainly falls into the category of aerobic exercise.
It's not as if once you drop below a certain pace, you are suddenly defined as a jogger rather than a runner. In fact, most people run at various different paces depending on their distance, and most people slow down once they reach a certain age. So a distinction based on pace would be very confusing. There is no strict standard for when runners become joggers, although some sources say that if you jogging begins at a minute per mile pace or 6 mph. Some people believe that joggers are more casual runners—those who run occasionally but don't follow a training schedule and don't compete in races.
You'll hear some people say "I'm a jogger, definitely NOT a runner. By the same token, there are plenty of runners who get offended if someone calls them a jogger.
The casual nature of the word may bother some athletes who are serious about their sport. Runners don't want to be thought of as someone who just goes out for a leisurely jog once in a while.
To them, running is more of an athletic pursuit, a lifestyle, and a passion. Runners often see themselves as fully invested in training. They're not just out there trying to burn some calories—they're running with a purpose, working hard, and accomplishing goals.
They may not be the fastest or most accomplished runners, but they love the sport and they take it seriously. George Sheehan , a best-selling author from the s, is quoted as saying that "the difference between a runner and a jogger is a signature on a race application.
Of course, that quote is little dated, since most people now enter races online with no signature required, but the idea remains relevant. Basically, if you enjoy running enough that you have entered a road race, you're a runner—regardless of how fast you are or how long you've been doing it.
However, participating in a race shouldn't be a requirement to call yourself a runner. There are plenty of people who have been running for years that have never put on a race bib. While there is research that links faster running with greater health benefits including a decreased risk for hypertension, high cholesterol, and diabetes the study authors are quick to point out that their results do not prove causality.
In fact, most health experts will tell you that the best exercise for optimal health is the exercise that you are willing to do on a regular basis. And in fact, many running coaches combine speed training training at a faster pace with days when your runs involve running for a long slow distance LSDs.
The bottom line is that when you decide to call yourself a runner is really a matter of personal preference. There's no pace test or threshold you need to pass to prove that you're a runner.
And you don't need to run a race or wear special shoes to become a runner. If you've been jogging for years and you plan to keep jogging, then go right ahead and call it that. But if you love the sport even if you dislike it sometimes , no matter your pace or level of experience, you can proudly call yourself a runner.
Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Athletes who run very long distances, such as 10K, half-marathon and marathon races, should include tempo and steady-state running in their training programs. Run at your tempo pace for about eight to 15 minutes, then slow to a steady-state pace for three minutes. Continue the pattern for the rest of your session.
Alternatively, perform a long steady-state run, but include two or three tempo running segments of around 10 minutes each within your workout.
Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing.
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