Jogging and running are aerobic exercises that give the body positive health benefits such as weight loss and decreasing blood pressure levels.

Both exercises are beneficial but require different body techniques. Running needs more speed and power and is more intense. On the other hand, jogging has a slower pace and involves more muscle use. These two exercises differ in several aspects.

Many joggers and runners may not know how to run properly so let’s touch on the fundamental and everything about jogging and see if you have been running correctly all these while.

What is Jogging?

Jogging was not discovered at any particular time. One of the first mentions of jogging was when William Shakespeare wrote about it in his book, “The Taming of the Shrew.”

A line in the book mentioned the word jogging, but it was speaking about leaving and not the exercise itself.

The exercise was not recorded until the mid 17th century in England, and it became popular in the United States as a training exercise for athletes.

Jogging has now evolved into an exercise to lose weight and a form of running at a slow or leisurely pace. It’s usually performed over long distances and is a type of aerobic endurance training.

On the other hand, running has long been a common activity even among our earliest ancestors.

It is an activity that naturally occurred as a form of traveling at a fast pace. Ancestors ran for hunting food and protection.

Definition and Intensity of Jogging

Almost anyone can jog. Jogging can be performed at any pace depending on the person’s desired results.

It can also be done at a leisurely pace that is only a little faster than walking.

Running is the more intense version of jogging and sprinting is the more intense version of running.

Running requires more speed and body tolerance as it can tire the person and use up oxygen quickly. It is one of the fastest activities that people can perform with their feet.

How Much Calories Does Jogging Burn?

Jogging can burn more than triple the calories compared with walking. An hour jog can burn almost 584 calories for a 72-kg person jogging at a speed of 8 kph.

A same weight person walking at 3.2 kph burns about 30 calories in 10 minutes. You can calculate how much calories to burn by jogging in order to lose weight with our daily calories calculator easily.

Jogging Vs Walking

Studies have found that runners have significantly higher injury rates than walkers as more than half of people who run will experience some sort of injury.

A study shows that running produces ground reaction forces that are about 2.5 times of our body weight, while the ground reaction force during walking is in the range of 1.2 times of our body weight.

Walking is less risky than running, but the health benefits of running are larger and come faster, in a shorter period of time. A lot of running can be harmful and risky, while it’s not true for walking and jogging.

What Are The Jogging Benefits?

Jogging is good for you and is usually performed for great health benefits. Joggers can lose weight and strengthen their heart muscles with this exercise.

This activity is recommended for those who can perform exercise faster than walking, but are not able to run.

Jogging also facilitates social interaction and serves as a prerequisite to running. There are many health benefits of jogging and running if you know how to run properly:

  • strengthen muscles
  • improve cardiovascular health
  • help to lose weight
  • burn plenty of calories
  • build stronger bones
  • help alleviate symptoms of depression
  • reduce stress
  • improve knee health
  • improve mood
  • boost the ability to focus
  • help to sleep better
  • help fight age-related cognitive decline
  • help to lose belly fat
  • reduce your chances of death

Running also has all the health benefits that a person can achieve from jogging. This exercise will also help the person lose weight and increase heart muscle tone and strength.

However, running is a good form of cardiovascular exercise. It also strengthens the muscles and bones while lowering blood pressure.

This exercise is commonly done by people who prepare for big races or competitions.

Both jogging and running have their own health benefits and advantages. However, there are also other factors that can affect the person’s speed, power and energy.

How To Jog Slowly?

“Slow jogging” is subjective and based on each runner’s fitness level. A “slow” jog or run can be thought of as an easy conversational pace that you can maintain for a long time while chatting with your running buddies.

We can try to quantify jogging by the following scenarios:

  • Heart rate in upper zone 1 or zone 2, where zone 1 is 50-60% of your maximum heart rate and zone 2 is 60-70% of your maximum heart rate. At a slow jogging pace, your heart rate might be around 110-140 beats per minute. Use a heart rate calculator to find out your maximum heart rate.
  • You can carry on a full conversation or sing at jogging speed with ease.
  • About 2-3 minutes per kilometers slower than your 5K race pace.

What Are The Benefits of Slow Jogging?

There are numerous benefits of slow jogging. Why are running coaches telling their athletes to slow down even when they feel good? Here are the benefits of slow jogging:

  • Slow jogging helps prevent injuries: You are less likely to get injured when you jog at a leisurely, comfortable pace. There is less stress on the joints and a lower risk of overstraining the muscles. This is perfect for beginners recovering from an injury or anyone looking to increase their weekly mileage.
  • Slow jogging adds variety to your workout: Research shows that the most successful ways to increase speed involve something called polarised training—running very slow and very fast instead of maintaining a constant pace day in and day out. In other words, varying the intensity from workout to workout is more effective than forcing yourself to maintain the same “moderate” pace day in and day out.
  • Slow jogging can improve your performance: Jogging slowly builds endurance without putting too much strain on your muscles. A steady run can also help you recover faster the day after a challenging workout. You can also train your pacing for long distance running.
  • Slow jogging will train your metabolism to be more efficient: Aerobic is the body’s “default setting”, which produces energy by using oxygen to burn carbohydrates and fat. Anaerobic occurs during high-intensity exercise and your body needs to produce extra lactic acid to compensate. You’ll know you’ve reached this stage when you start breathing heavily and feel your muscles burning. When you’re only feeling pain in your legs, it’s hard to last more than a few minutes—that’s where jogging comes in. By keeping a gentle pace, you teach your body to stay in “standard mode” while doing moderate effort. The better you do it, the higher your anaerobic threshold will be, and the longer you can avoid pain and fatigue.
  • Slow jogging can make you live longer: In general, runners had a 25% to 40% lower risk of premature death. However, a study found that consistently slow and moderate runners had a lower risk of all-cause mortality compared with non-runners or vigorous runners.
  • Slow jogging improves your running form: When you run at a comfortable pace, you have enough mental bandwidth to focus on aspects of your running form that can make you a more efficient runner. Focus on your cadence, arm swing, and core engagement, and work on an area that might make your run more economical.
  • Slow jogging allows you to enjoy the fun of running: An easy run releases endorphins without leaving you feeling tired and allows you to appreciate your surroundings and enjoy your run. Jogging with friends is a great way to strike up a conversation, and you’ll reap all the wonderful mental health benefits of exercising and feel great for the rest of the day. Without experiencing muscle soreness the next day, you’ll be more likely to want to repeat the experience.

How Fast Should I Jog?

You can use your heart rate can help you determine your average jogging pace.

Heart rate can be used to measure the intensity of your workout. The harder you train, the faster your heart will beat every minute as your heart has to send more blood and oxygen to working muscles.

Depending on the workout you want, your heart rate should increase by a certain percentage. This is called your target heart rate.

Jogging is considered a high-intensity physical activity. To achieve high intensity, your target heart rate should be 70% to 85% of your maximum heart rate. This 70% to 85% is your target heart rate zone.

Jogging is slower and less intense than running. The main difference is speed and effort. Optimal jogging pace is defined as 6:13 – 9:19 min/km or 4 to 6 mph while running can be defined as faster.

It seems that walking fast is better than walking slowly and jogging slowly is better than walking.

How Long Should I Jog?

Studies have shown that some exercise, such as jogging, can reduce the risk of death. The best walking/jogging exercise is light to moderate jogging 3 times a week for 25 minutes. Running more—farther or faster—did not help reduce the risk of death.

Is Jogging Daily Good For Me?

Jogging or running every day may have many health benefits. Research has revealed that running for 5-10 minutes each day at a moderate pace may reduce your risk of death from heart attacks, strokes, and other common diseases.

However, the same study also reveals that these benefits peak at 4.5 hours per week, which is why it’s unnecessary to devote hours to running every day.

It’s recommended to have at least one rest day every week in order to allow your muscles to recuperate. Overtraining can lead to injuries from overuse, stress and fatigue. 

The number of days you can run each week is dependent on your goals and physical fitness. Scheduling days for cross training, strength training, and rest should be part of your training regimen which would enhance your running abilities and overall health.

Can Jogging Reduce My Belly Fat?

Abdominal fat accumulation over time can increase the risk of diseases such as heart attack, cardiovascular disease, stroke, type 2 diabetes, breast cancer, colorectal cancer, Alzheimer’s disease. Belly fat also has an effect on the appearance and confidence of each individual.

As a result, there have been numerous methods to reduce belly fat, including jogging.

Numerous studies have demonstrated that: Moderate-intensity jogging (including short or long distances), high-intensity running (variable running, uphill running, sprinting or HIIT combined with running) are extremely effective.

The results were significant in reducing belly fat. Exercise at a moderate to high intensity will have the greatest effect on burning fat in the belly.

Long runs alone will not assist you in losing that stubborn fat around your belly. You should gradually jog up to 30 to 60 minutes, four to five times a week and alter your diet and lifestyle in order to alter the problematic areas. Consume less sugar as it has a tendency to remain in your body, particularly around the abdomen.

How to Jog Properly

A number of studies have shown that jogging and running can have vast benefits for human as many experts believe that people are built to run and jog.

If you are new to jogging, follow the below jogging tips for beginners.

  • Equipment Preparation: Jogging requires little equipment, but one of the most important equipment is the jogging shoes. Investing in a good pair of jogging shoes is critical to reduce your risk of injury and improved your health.
  • Find Your Location: Decide where do you wish to jog. You can do outdoor jogging or indoor jogging on a treadmill. Some considerations would be terrain, weather, safety, timing and environment.
  • Start Walking First: If you’re new to exercise or out of shape, give your body time to adapt by walking first. Walk for 15-30 minutes a day 3-4 times a week and gradually increase your pace of your walking to jogging.
  • Warm Up: Remember to stretch before each jog. Stretching helps to keep your muscles flexible to avoid any injury and strain on your body.
  • Pace Yourself: Start off slow on your first few runs. Run for 5 minutes and then walk for 2 minutes. This will allow your body to adjust and getting used to the workout.
  • Adopt The Right Jogging Form: Having the proper jogging form can impacts your performance. Keep your upper body relaxed while jogging and avoid heel-striking. Learn to run tall and hold your arms in a 90 degree position and keep them beside your body. Breathe regularly by syncing your breathing with your steps.
  • Plan a Jogging Schedule: If your ultimate running goal is to complete a full marathon, you should set up a regular jogging plan and stick to it. Once you are jogging regularly and have built up your fitness level, you can eventually move on to a marathon training plan. You may wish to engage a running coach to assist you for the marathon training plan.
  • Make Use of Technology: There are many free fitness and running apps that can track your speed, distance, timing and calories burned. When you have become a more serious runner, you can also get a fitness smartwatch or device to track your heart rate, progress and other running statistics in more details.
  • Go Faster: When your fitness level increases, you should also gradually increase your workouts intensity by going for longer distance or a faster speed to help prevent you from getting into a jogging rut.
  • Mix Your Jogging Routine: You can also mix a variety of jogging routine to spice up with your workout, like integrating new terrain such as trails, hills or stairs to your jogging route, including intervals in your jog and another jogging game such as choosing a landmark, sprint to it.
  • Find a Running Buddy or Running Group: Running with someone else could be a great way to stay motivated.

When is The Best Time of The Day to Jog?

Jogging in the morning or at night has pros and cons and your biological clock plays a role in what time your workout is the most effective. For most, either time is a healthy time to exercise and it comes down to personal preference, schedule or psychological factors.

Jogging in the Morning Benefits

Jogging is best done in the morning because the pace is slower and it does not require much energy and effort on the person’s body. You are also fresh and well-rested in the morning and if you jog on an empty stomach, you could burn more fat.

It’s easier to see cars and bicycles on the roads. Your body adapts to an exercise routine based on your circadian rhythms so if you’re training for a running event (usually takes place in the mornings), you can prepare your body to perform the best.

Jogging also lifts your mood and boosts energy for hours after your workout, hence you can feel more fresh and productive during the day.

Jogging in The Night Benefits

On the other hand, running should be done in the evening or during a workout session at the gym as it uses up most of a person’s energy and strength.

Your body’s temperature is higher by night time and your organs and muscles are more prepared for exercise. Your performance could be better and even require less effort at night and burn more glucose.

What Are The Proper Jogging Techniques and Form?

The following are techniques that can help a person jog and run better with little to no negative effects on the body.


There is a proper cycle for the feet to land on the ground when jogging or running. The ball and the toes should not be parallel when hitting the ground. The ball should touch the ground lightly first while the toes point downward.

Only these areas and not the whole foot should touch the ground. The foot should then move in a constant graceful rhythm.

Proper Body Posture

The pace, power, energy and results that a person can get from jogging and running will depend on the body posture.

Incorrect posture while doing these exercises can lead to muscle strain and pain. It can also use up energy faster and leave a person more tired in the end. Each body part is vital in achieving proper body posture while jogging and running.

Photo Credit: 123RF


The head is an important body part when jogging or running. It can be heavy and drag a person down when proper posture is not achieved. The body including the head should be relaxed and erect.

The head should face straight forward and not down as this will make it heavier with gravity.


The shoulders should be relaxed and properly stretch before jogging or running. These should be loose so as not to drain energy faster.

The shoulders should not feel any tension while running to avoid unnecessary muscle pain and stiffness after the exercise.


Correct posture in the torso will help in maximizing breathing techniques.

This body area is responsible for keeping the whole body properly stretched and aligned while in motion. Less torso rotation can also increase the person’s speed and use less energy.


The hips should be properly positioned to avoid lower back pain. This body area is near the centre of gravity so it is essential in keeping the whole body straight with less drag.

A properly aligned head and torso will also result in the proper hip posture.


The legs are the most important body area when running or jogging. Lifting the knees too high will make the pace slower while keeping them low will make it faster and smoother.

The legs are heavy and will require a lot of energy to lift so quicker leg work will be less strenuous.

Photo Credit: 123RF


The speed and power of the exercise mostly depends on the technique used in the ankles.

Maximum power in every stride is achieved when the ankles are properly positioned. Ankle rotation should be avoided so as not to strain them.


Arms can either add to the speed or drag the body down. These should swing forward and back at the side to decrease body torso rotation.

The elbows should be bent 90 degrees with minimal movement in the upper arms.

How to Find your Proper Jogging Form

You may wish to do a gait analysis to find out the problems related to poor jogging form. A physical therapist can analyse your Z angle, or the angle formed by the connection of your hip and ankle as you run.

  1. Take a still photo or screenshot from the video of you running from the side when your back foot is on the ground.
  2. At the top of your pelvis, draw a parallel line through the hip joint.
  3. Next, draw a second line down your stance leg, from your hip to your ankle.
  4. Connect the last line from your your ankle joint through your toes.

If your final diagram should be Z-shaped, that means you are running with proper form.

How to Choose Good Jogging Shoes?

In order to run properly, you will need a good pair of running shoes. Although jogging may not be an intensive activity compared to running, getting a good pair of jogging shoes is also important to prevent injuries.

When choosing a jogging shoes, remember the following tips:

  • Wear proper jogging or running shoes. Jogging shoes should fit a little bigger than your casual shoes. Get your feet measured each time you buy new shoes.
  • The jogging shoes should feel comfortable and have shock absorbing material in the heel with little or no slipping at the heel.
  • When buying new jogging shoes, take along the shoes, socks, and any inserts that you’ve been using so you can make a realistic evaluation of how well the new shoe will fit your feet.
  • Make sure there is sufficient wiggle room. It should be about a thumb’s width of room between the end of your longest toe and the front of the shoe.

How to Live Longer By Jogging?

According to a study done by Danish researchers, it is discovered that people who jog at a slow or moderate pace had the lowest rates of death compared to those who jogged regularly and vigorously which has the same rate as people who did not jog at all!

Light jogging at a steady pace of 8 km/h is healthier than strenuous runs at speeds of 12 km/h. Furthermore, research revealed that jogging a total of 1 to 2 hours and 24 minutes per week, less than 4 times weekly is the best to live longer.

When To Replace My Jogging Shoes?

You should replace your shoes when the treads wear out. Inspect the sole of your shoe regularly instead of setting a fixed mileage to replace your shoes as different joggers put different stresses on different shoes.

Do You Know How to Jog Better?

We have created a list of free running and walking tools to aid you in your active health journey:

  • Running Pace Calculator: Determine your race pace – or your pace per kilometers for a given distance.
  • Calorie Calculator: Use this calculator to figure out how many calories you should be eating per day to either maintain or lose weight.
  • KM to Mile Distance Convertor: Find out the formula of how to convert km to mi automatically.
  • BMI Calculator: Find out if you are of healthy weight and how much should you jog based on BMI.
  • Once you have learn to jog better, why not take up a virtual race challenge to reward yourself.

What To Wear Running or Jogging?

Wearing a light and moisture-wicking T-shirt or singlet is important compared to a cotton shirt, as it can help you to jog better and comfortably.

However, not all running shirts are made equal, and it’s not always that the bigger brands tend to make the best running shirts.

You should wear a lightweight, moisture-wicking and quick-dry running singlet or T-shirt together with a pair of running shorts or leggings when running or jogging.

If you fancy some high quality, eco-friendly activewear with advanced tech and beautiful design at an affordable price, you can consider getting a Crossline running t-shirt.

Crossline AeroWave Technology is designed to provide constant cooling effect before, during and after a workout, so you can maximise your performance and recovery. These AeroWave Tech running t-shirts are perfect for the hot climate and even suitable for casual and night time sleep wear.

Currently, you can try out the Crossline’s AeroWave Tech running t-shirts with beautiful city design at a special promotion below.

Limited-time promotion. Click above image to visit the shop now.


Do you think having the correct running technique is important or is it not necessary as long as you are comfortable with how you run?

Discuss your thoughts with us and let us know which technique works for you best.

More About How to Jog Properly and Jogging Benefits

What is the proper way to run or jog?

The following are techniques that can help a person jog and run better with little to no negative effects on the body: Footwork, proper body posture, head position, shoulder movement, torso posture, hips position and leg movement.

What are the benefits of jogging?

There are many health benefits of jogging, which include strengthening muscles, improve cardiovascular health, build stronger bones, reduce stress, fight depression, improve knee health, fight age-related cognitive decline and reduce your chances of death.

Is it better to jog or run?

Jogging is less risky than running, but the health benefits for running are larger and come faster, in a shorter period of time. A lot of running can be harmful and risky, while it’s not true for jogging.

Can you lose belly fat by jogging?

Yes. Jogging is a popular form of aerobic exercise for weight loss. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat.

Liam Cayton

Liam is a competitive triathlete who have competed in more than 50 races around the world. He is an expert in performance coaching and holds a master's degree in applied sport and exercise psychology. He began training for his first marathon after graduating from college. As an accredited triathlon coach, he wished to share his journey of pushing over the limits. Furthermore, he is a statistician specialised in the Sports statistics and analytics.

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