What's the Difference Between Running and Jogging?

Every day, millions of people lace up their running shoes and head out the door to get in their miles. But when they pound the pavement, are they running or jogging? And is one better for your overall health?

While the terms "running" and "jogging" don't have official definitions—you won't see them outlined by the United States Track and Field (USATF), the governing body for running—there are some factors to determine if you're heading out for a run or a jog.

From reduced cancer risk to better stress management, running offers a range of benefits and perks. But then, there are also the intangibles: the feeling of finishing a hard workout, the friends made in a community running crew. This and more below.

According to a study published in Medicine & Science in Sports & Exercises, study participants who ran at faster speeds tended to use less medication for hypertension, high cholesterol and diabetes. Reviewing the performance and medical needs of more than 50,000 male and female runners, researchers found that men who ran seven minutes per mile and faster used medication less than those who ran a 10-minute mile pace or slower. Similarly, they discovered that women who ran eight minutes per mile and faster used less medication than those who ran an 11-minute mile and slower.

What's more, running may help lower the risk of cancer—and have positive impacts on the cancer experience, according to a review of nearly 170 observational epidemiological studies published in The Journal of Nutrition. The massive analysis confirmed that physical activity was convincing for decreasing the risk for colon and breast cancers, and probable for prostate cancers.

"Evidence is increasing that exercise also influences other aspects of the cancer experience", the review said. "Including cancer detection, coping, rehabilitation and survival after diagnosis".

Beyond the physical benefits of running, research also suggests that it may be beneficial in reducing chronic stress. In a 2018 study published by Neurobiology of Learning and Memory that analysed the impact of exercise on mice, it was found that mice who were stressed and exercised demonstrated better performance and memory than sedentary counterparts.

Crushing a hard run can lead to a sense of major accomplishment. But don't disregard the benefits of jogging, either. Whether you're returning to running after an injury or just trying out the sport, jogging offers numerous health benefits beyond enjoying some movement and clearing out any mental cobwebs.

In fact, a 2015 study published in HHS Public Access reviewed the relationship between slow running and cardiovascular mortality risk in over 55,000 participants ranging in age from 18 to 100 years. The research found that running for even five to 10 minutes per day at speeds slower than 6 mph can substantially reduce the risk of death from the causes of cardiovascular disease.

Both running and jogging can provide health benefits, even just a mile a day. According to the U.S. Center for Disease Control and Prevention, most adults can improve their mood and sleep quality while lowering the threat of cardiovascular and chronic disease by performing two to five hours of moderate to vigorous exercise a week—running and jogging fall squarely into those buckets.

If you're a runner, jogging can play an important role in your weekly workouts. If you're a jogger, ramping up the speed with an occasional sprint or tempo might provide an invigorating challenge, regardless of the pace you reach. Whatever you choose, both activities have value and can help you love the sport of running and live a long, active life.

For more expert-backed tips, consider downloading the Nike Run Club App!