Run or Jog

[Natalie B.]

Hey I'm on week 3 day 2 of the 10K and I'm wondering whether I'm supposed to run or jog. When I open the app it says to jog for three minutes, but once I click the start workout button it says to run. What should I be doing? Thanks,

[Speedingsloth]

Hi Natalie, I wouldn't worry too much about what the app says, but to go at a pace that you're comfortable with.

[KellyAnn]

Hey,

I found this article about it on Livehealthy.chron:

You might think running and jogging mean the same thing, but in fact they are actually different. The obvious difference between the two is the pace. Jogging is defined as going at a pace of less than 6 mph, while running is defined as anything faster than 6 mph. Other differences, including how your body burns calories and how your muscles react to the two exercises, define jogging and running.Muscles

When you run at a faster pace, your feet spend less time touching the ground as you move forward. This slight difference means that your muscles are activated differently. According to a study published in the October 2005 issue of the "Journal of Sports Sciences," your pace affects the activation of the muscles in your glutes, hamstrings, quadriceps, shins and calves. The study notes that the faster you move, the more your muscles are activated. The difference in muscle activation is obvious when you compare the physiques of long-distance runners with that of sprinters. Long-distance runners tend to look thin and underdeveloped, whereas sprinters have more muscular physiques.

Calories

Sprinting will also give you a better calorie burn. According to the American Council on Exercise calorie counter, a 150-pound person will burn 91 calories jogging at a pace of 5 mph for 10 minutes. That same person burns 113 calories running at a 6-mph pace and 130 calories at a pace of 7 mph. Sprinting has also proven to be a better fat burner. Another study published in the April 2008 issue of the "International Journal of Obesity" concluded that high-intensity exercises such as sprinting burn a much more significant amount of total body mass and fat mass than slower, steady-state exercise such as jogging.

Related Reading: Jogging Tips

After-Burn

Another benefit to more intensive exercise is that it produces an exercise after-burn or excess post-exercise oxygen consumption. The more your body works beyond its comfort zone, as it does during intense exercise such as fast running, the more it depletes its oxygen reserves. Your body then has to work hard, even after you stop exercising, to restore your oxygen levels. This effort requires energy and leads to continued calorie burn up to 48-hours after you’ve stopped exercising.

Considerations

Regardless of whether you choose to jog or run, always begin your workout with a 5- to 10-minute warm-up such as walking or light jogging. This helps to warm up your muscles and slowly increase your heart rate and blood circulation. Likewise, end your workout with a 5- to 10-minute cool-down such as a walk or light jog to slowly return your body to the pre-exercise state. If you are new to exercising or have chronic conditions and are considering more intensive exercise such as longer jogs or faster runs, discuss your plans with your doctor first.

[Speedingsloth]

Thanks KellyAnn! That was really informative!

[KellyAnn]

YW, It was for me too!!!