Jogging vs Running
Are you in need of a change in your fitness routine? Have you been stuck in a rut with jogging as your only form of exercise? It’s time to step it up and start running. Not only is running a great way to improve your overall health, but it is also a more effective workout that can help you reach your goals faster. In this post, we will go over some tips and tricks on how to transition from jogging to running, plus helpful drills and resources for taking your running game up a notch.
Is Jogging Running?
Firstly, let’s define jogging and running. According to the Oxford English Dictionary, jogging is “to run at a steady gentle pace, especially on a regular basis, as a form of physical exercise”. Running, on the other hand, is “to move at a speed faster than a walk, never having both or all the feet on the ground at the same time”. So, based on these definitions, jogging is a type of running, but not all running is jogging.
Your Heart Rate
However, these definitions are not very precise or helpful when it comes to measuring your speed or intensity. How fast is a steady, gentle pace? How fast is faster than a walk? A more practical way to distinguish between jogging and running is to use your heart rate. Your heart rate is the number of times your heart beats per minute (bpm), and it reflects how hard your body is working. Generally speaking, jogging is considered to be a low-intensity exercise, while running is considered to be a moderate- to high-intensity exercise.
One way to estimate your intensity level is to use the Borg Rating of Perceived Exertion (RPE) scale. This scale ranges from 6 to 20, where 6 means no exertion at all and 20 means maximal exertion. Jogging usually corresponds to an RPE of 9 to 11, which means you feel somewhat hard but comfortable. Running usually corresponds to an RPE of 12 to 16, which means you feel hard to very hard and breathless. Another way to estimate your intensity level is to use the talk test. If you can carry on a conversation while exercising, you are probably jogging. If you can only say a few words before gasping for air, you are probably running.
So why does it matter if you jog or run?
Well, both have their advantages and disadvantages, depending on your goals and preferences. Jogging is easier on your joints and muscles than running, and it can help you improve your cardiovascular health and endurance. Jogging is also more accessible and enjoyable for beginners and people who are overweight or have health issues. Running, however, can help you burn more calories and fat than jogging in the same amount of time, and it can also improve your speed, power and performance. Running can also challenge you mentally and physically and give you a sense of accomplishment.
Ultimately, the best choice for you depends on your personal situation and what you want to achieve. You can also mix up jogging and running in your routine to get the best of both worlds. For example, you can do interval training, where you alternate between short bursts of running and longer periods of jogging or walking. This can help you improve your fitness and endurance while avoiding boredom and injury. You can also do tempo runs, where you run at a steady pace that is slightly faster than your normal jogging pace for a longer duration. This can help you increase your lactate threshold and run faster for longer.
Whatever you choose to do, make sure you warm up properly before exercising and cool down afterwards. Also, listen to your body and adjust your pace and intensity according to how you feel. And most importantly, have fun! Jogging or running can be a great way to stay healthy and happy.
Get Moving with the Right Gear
Before transitioning into running, you first need to make sure you have the right gear for a successful workout. Investing in good quality running shoes is essential, as they can help reduce the risk of injury by providing better cushioning and shock absorption. To ensure you get the right fit, try them out in person at your local sports store before buying online.
It’s also important to make sure you are wearing comfortable correct clothing while running; think breathable fabrics that wick away sweat and don’t chafe against your skin. Another item you may want to add to your wardrobe is compression socks or calf sleeves; these can help reduce fatigue and muscle soreness after runs.
Finally, for those who like music while running, get yourself a good pair of wireless headphones or bring along your portable stereo for an outdoor run. This might help motivate you for longer runs or give you that extra push during tough workouts.
Fuel Up for Your Run
Just like with any other physical activity, it’s important that you fuel up properly before going for a run. Eating too much food beforehand can leave you feeling weighed down and tired, especially on longer runs; whereas not eating enough can lead to lack of energy mid-run.
Ideally, you want to eat some complex carbohydrates (like porridge or whole grain toast) about one hour before your run; this will provide an energy boost without making you feel too full. Also, make sure to stay hydrated throughout the day; start drinking fluids two hours before your run, then sip on an electrolyte drink during your workout and afterwards. Bring along some snacks like energy bars if you’re going on longer runs or do interval training (we’ll get into that later).
Start Slow and Steady
Runners often see improvements quickly when they start incorporating running into their workouts, but it’s important not to push yourself too hard too quickly. You can start by walking briskly for five minutes then running for 30 seconds at a time during the same session; gradually add five more seconds of running time each time until you are able to comfortably run for two minutes straight.
If after a few weeks of this progression, running still seems too difficult, it is perfectly fine to mix in jogging with walking during your routine if needed until your fitness level improves enough where you are able to run continuously (with rest periods as needed). Just remember that consistency is key; keep pushing yourself and don’t be discouraged if progress seems slow at first, it will come with practice and patience!
Take Advantage of Interval Training
Once you’ve built up enough endurance that you can comfortably run three miles without stopping, try mixing in some interval training into your routine. This type of training involves alternating between varying speeds, usually with high intensity bursts followed by recovery periods. This can help improve cardiovascular fitness and increase strength over time. Start off by doing short intervals, like 30 seconds of full speed followed by one minute of jogging; then gradually increase the ratio so that eventually you are doing 30 seconds of full speed followed by 15 seconds of jogging.
Interval training is also great for helping break through plateaus that may occur after consistently doing longer runs (as discussed earlier). It also helps prevent boredom from setting in over time; as doing different types of workouts can make it more exciting for those who are looking for an added challenge!
Make Sure You Take Breaks
No matter if it’s your first run, or you’ve been running regularly for years, it’s important not to forget about rest days! Allowing proper rest between workouts helps prevent fatigue and injury risk associated with overtraining. Don’t be afraid to take breaks when needed (your body will thank you later!). If possible, try not to exceed more than three days per week of running; schedule in other forms of cardio (cycling or swimming) or strength training (weight lifting) on the other days so that your muscles get a break from pounding the pavement all the time! Additionally, try adding stretching and foam rolling after each run or workout session; this will help keep muscles loose and improve flexibility, especially with all the lunging, sprinting and navigating uneven terrain that comes with running outdoors!
Find A Running Partner
The best way to stay motivated when starting something new is having someone else who is just as eager as you are, which is why it can be beneficial to find a running partner! This could be a family member or friend who has similar fitness goals as you do, or someone from within an athletics club if there is one nearby. Having someone else involved can help hold accountability; plus, having someone else around who knows just how hard it feels when hitting those tough hills or stretching through those last few miles can be quite motivating! It can also provide an opportunity for conversation while out on the trails, which might make times fly by faster than normal. It’s always more fun sharing stories with someone else than talking yourself through it!
You Are A Runner!
As we discussed throughout this post, transitioning from jogging to running does not have to be intimidating! Just remember that getting started does require planning ahead of time, invest in good quality gear, fuel up properly before runs, take breaks when needed and find yourself a good running buddy! With these tips in mind, soon enough, athletes everywhere will be calling themselves runners instead of joggers. Resulting in better overall health and improved fitness goals along the way!
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