The difference between jogging and running

Everyone knows that there is a difference between jogging and running. Jogging is that slow, heavy way of moving forward a little faster than walking, while running is a faster, more springy and, not least important in a time when social media is important, more beautiful way of moving forward on your two legs. It's like two completely different gaits. Like the difference between trot and gallop in horses. But what exactly is the difference, at what pace does jogging turn into running and how should YOU stop being a jogger and become a runner instead? Is there even a difference? We'll find out in this week's video.

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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.

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Update from a runner after two of the six audio lessons

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Runner

[FrancisSims]

Did he just say 8 minute mile pace is slow? I quit... 😭

[FingerTreePunch]

I would say the difference is generally arbitrary. But if we wanted to, we could define a specific difference. I believe at slower speeds, the quadricep does most of the work, and at a certain speed and motion, then the calves start to take on a majority of the work load. An exact percentage could be used to define the transition.

[TehAhrora]

literally went through all the stages that you described, when you first talked about how theres no difference I thought "well, thats stupid" but I heard you out and I'm very glad I did. always liked running between jogs because I felt lighter and more free but you made me realize that maybe its because i'm not aligned with my center of mass and im not jogging well. im going to apply what ive heard in this video on my next run. thank you so much!

[alanshrimpton]

Tongue in cheek:
Running = Sprinting. Jogging = everything else then. Distinctive differences.
The barefoot dude probably wasn't going that slow just a comparison made him look slow. I enjoy your vids. Thanks.

[gm]

First video seen on this channel, my takeaways. Think about technique and keep feet moving by lifting off my foot quicker so less energy drop every footfall. This guy has a good sense of humour.

[maximilianklein]

congrats this is the first video in which I see someone getting it right. Tehre are tons of videos on youtube where they want to tell you that joggin is running with overstriding - which it isn't. Nobody should overstride.

[darthshuichi]

Fantastic content as usual. I'd love to see you do some reaction videos on bad running techniques on popular runners.

[berengereu]

Very nice video. I agree with it, and it took me some time to realize it. But few months ago, I realized I can train and improve my running technics while jogging (and at first it cost effort, but then it gets better, and it directly improved when I run faster). It is worth the effort.

[krakhour]

Yeah it also is how old you are and elasticity in your legs and body. arthritis in back and hips can change the strength you can push off with.

[bobbyellis]

"He's not going fast, probably an 8 minute mile pace."

Aw. It's me. 😢

[ernststravoblofeld]

There's a difference in intention. I say I'm going for a run regardless, but when I'm going easy and largely just enjoying the scenery, it's jogging.

[fabrez]

running is the general word. under running, sprinting and jogging. run fast = sprint. run slow = jog. and of course running is different from walking. running is when there is a moment that both of your foot aren't on the ground. walking is at least 1 foot is always on the ground at a moment of movement. at least that's what my elementary PE teacher told us.

[roberthopkins]

I walk faster than half the joggers i see about... It pissed me off so much I brought some running shoes to have a go myself... Wish me luck

[krakhour]

I have a great stride cause I rarely get injured but as I have gotten older It is very hard to continue to run super fast after 60.

[gerrysecure]

When the stride length approaches your body height you are running fast

[masterable]

Running and jogging are categorized according to aerobic fitness levels for training, which is why they differ in speed. The premise that they are the same is inacurate

[haditurk]

Been watching your channel for a while now, and the YouTube algorithm has started recommending “MAF” and “Zone 2” training videos. Just wondering what your take is on all that?

[cristian-adrianfrasineanu]

When you jog you have (at least me) a slower cadence and a different LSS (lower spring stiffness) and also a different vertical oscillation. I measured this through Stryd, do you think it's not accurate data or that doesn't mean it entails a different running form? They clearly indicate that your running form changes with speed...

[georgelibe]

It also depends from the surface in a stadium you go faster offcourse in up an down on the road even 8 per km is fast enough

[HenrikMyrhaug]

I'd say conceptually, jogging and running are different things, though in practice the technique is the same.
Running is usually when you intend to have a more physically demanding run, such that the pace you are going can't be sustained for much longer than the run itself. A jog is seen as a more leisurely run at a lower, more sustainable pace.
Just because there isn't a clear line between the two, that doesn't mean that they aren't real, meaningfull concepts.
Saying they aren't real because there is no difference in the technique is like saying colors aren't real, because there is no clear line that can be drawn separating two colors on a spectrum.