Jogging vs Running: What’s The Difference + How To Get Started

I am a slow runner. I will never be a jogger. Some people think the only difference between jogging vs running is speed. I beg to differ.

Jogging vs running is about mindsets and attitudes. It’s not all about running faster. It’s about what it really means to you to be a runner.

A Brief History Of Jogging

Ever called someone a jogger? In our house, it’s seen as an insult. That might be a bit strong, but you need to look at the history of jogging to understand why.

The term jogging was coined by Arthur Lydiard, a renowned athletics coach in New Zealand. He encouraged retired Olympic athletes to start jogging for health benefits.

If it had remained as an activity for retired Olympic athletes I’m sure most runners would happily call themselves joggers! However, the term was highjacked by Bill Bowerman, a University of Oregon track coach, in his hugely popular book Jogging (1967) written in collaboration with the heart specialist W.E. Harris.

Jogging started the running boom of the ’70s and ’80s. It became hugely popular as a form of aerobic exercise. Modern culture, a little unfairly, portrayed joggers as unfit, infrequent runners decked out in headbands and jogging suits. This image still sticks today.

What Is Jogging?

Jogging is defined as running at a slow or leisurely pace. By this definition, all slow runners are joggers. Yet a slow runner may still take their running seriously and train hard for races. Physical exertion can be just as tough for runners at the back of a race; they just happen to be slow.

Jogging defined by Bowerman

I doubt that defining jogging as leisurely running was Bowerman’s original intention. He promoted jogging to the masses as a “physical fitness program for all ages”. The flyer for the book Jogging is reminiscent of a bygone era but holds true today:

“Jogging can be done by either sex at almost any level of physical fitness or age.

• It is free.
• It is easy.
• It is relaxing.
• It can be done alone or in groups.
• It is fun.
• It is good for the heart and lungs – the organs which may determine your life span.”

Bowerman pretty much nailed the many health benefits of jogging and running. Back in the ’60s, before the jogging boom, runners were serious athletes. There were no fun runners. Most retired athletes just stopped training.

Inventing jogging encouraged both former athletes and the masses to run at a slower, more relaxed pace, with less physical exertion. The focus was on enjoying the activity and better health, particularly better cardiovascular health.

However, even in his book Jogging, Bowerman still drew on his coaching experience – there were training plans that included interval work for beginner runners.

I doubt Bowerman ever expected jogging to just be defined as running at a leisurely pace. Instead, the book was about bringing the health benefits of running to a wider community – people who would never represent their country but could still train and improve at running.

Jogging vs Running Speed

The perceived difference between jogging and running is speed. There are no set rules for what counts as a jogging pace, but there’s a widely held belief that jogging speed is anything slower than 10 mins/mile.

Well, I’m going to contest this theory. Based on data from the popular app Strava for 2021, the average mile pace across runners of all abilities is 9.5 minutes per mile for men and 11 minutes per mile for women.

Now, if this accurately reflects running pace, most runners tend to run at a pace considered jogging. We’re all joggers!

Defining jogging as anything slower than 10 mins/mile is just elitist. It’s perfectly okay for beginner runners to run at a pace of 12-15 min/mile – you can still call yourself a runner!

The Main Differences Between Jogging vs Running

Calling yourself a runner or a jogger is really a matter of personal preference. If there is a difference, it’s in attitude and different mindsets. Most runners will discover and enjoy the thrill of racing. They may never win a race, but taking part in races makes them part of the wider running community.

For runners, it’s a sport that involves following a training plan and setting specific goals. The aim for most runners is to improve at running and to run faster or longer distances. There’s a strong commitment; for example, a marathon runner will follow an intense 16+ week training plan.

Joggers think about running as a physical activity rather than a sport. Their runs will be easy, at a relaxed pace with less effort than those of a runner trying to improve by following a training schedule. The mile pace for joggers is often well within their capability, and they tend to run short distances, such as up to 5 miles a day.

Joggers run to improve their health and fitness level rather than to be competitive. They’re often running for weight loss and see running purely as a form of exercise. It’s a means to improve their overall health and fitness.

Running Form

Another misconception is that running form differs between runners and joggers. Of course, if you compare someone running fast with longer strides to someone running at a slow jogging pace, they will have different forms. That’s partly because of speed and partly because of capability.

There’s an idea that joggers have more of an up-and-down motion while jogging. Yet the bounciest runner I’ve ever run with was a former national standard athlete from Boston. She would leave me in her wake. If you watch trained athletes run, their power output and strong muscles propel them further with each stride, yet they still go up and down!

Both running and jogging need a proper running technique; otherwise, you’re risking injury. Inexperienced runners and joggers tend to get tired and slouch rather than maintain an engaged core. When this happens, it’s best to take a walking break. When you feel able to start again, run properly.

Health Benefits

Running and jogging share many health benefits.

• Both running and jogging decrease your risk of high cholesterol and chronic diseases.
• They train your aerobic energy system – that’s good for your heart health.
• They both burn calories, helping you reach and maintain a healthy weight.
• Running and jogging both use the same muscles and help to build and maintain strong bones – this can be really important for older runners.
• Jogging may be better for reducing stress – racing adds its own stress levels and requires more mental energy, but both runners and joggers will tell you running is the best stress relief and helps you sleep well at night.

Life Is Just Better When You Run

Jogging and running make life better in so many ways. Most people find that after the first few weeks of running regularly, they feel so much better, with more energy and enjoyment of life. If you’re struggling to run, these tips will make running feel easier.

Of course, running and jogging are not the only ways to move more and get fitter, but walking, jogging, or running are affordable and accessible for most people.

It doesn’t matter if you think of yourself as a runner or a jogger. By all means, just run for fun and access the numerous health benefits of going for a jog.

If you’re ready to take the next step and think of yourself as a runner, the running community is ready to welcome you. Make plans, sign up for a half-marathon, or train to run faster. Age, weight, and gender are never barriers. All you need is the right mindset to be a runner!

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