This site uses cookies to enhance your using experiance related to ads serving and for other purposes. Check our cookies policy page for more Information. Thank you.
Latest NewsLetter

Get latest Tips in your Email Inbox

Jogging vs Sprinting, and how to perform properly

Researched by Sarfraz
Updated on 1/1/2022

Jogging vs sprinting

This topic is very hot and a lot of discussions happened about it between athletes.

Some say jogging is best and others say short distance several intervals of sprinting works better. Basically jogging and sprinting can show or impact the different person's health and fitness differently.

What is jogging and sprinting difference

There are some differences between jogging and sprinting.

Unlike weight lifting performing better at jogging or sprinting can't be possible for everybody especially obese or sedentary lifestyle living person can gas out even in a minute of jogging, and in sprinting most of them can't even cross 20 seconds and these results are personally observed by myself.

Both jogging and sprinting are different forms of running. Both of these produce health and fitness-friendly effects.

The main differences between jogging and sprinting lie in their technique, and speed. In jogging a person can run at a slow speed for a long time and can cover more distance.

Whereas sprinting means running with full potential or using full-body capability for speeding.

Sprinting is usually for a small distance and an athlete can't sprint for too long like jogging as covering high distance with sprinting is not possible for all human beings.

How to perform jogging

Jogging can be a very healthy exercise for you if you do it by following a workout plan. 3 times per week of jogging along with 4 days/week of strength training can boost up your fitness and strength at a high level.

Jogging is compatible for both genders as children, youngsters, adults, and old people all can get benefit from this heart-friendly exercise.

You may need to know that for jogging it is not possible to cover a long distance for the first time.

If you consider yourself able to do it then the advice is don't try. Because when you perform a high-intensity exercise the first time then its sudden effects on your body can cause problems.

As muscles sourness, pain in joints, muscles, or in bones can appear as side effects, which can prevent you to carry on your jogging plan.

If you are a beginner then kindly get a plan from a fitness instructor or use our running plan for beginners.

These plans can be very useful for you and by following them your stamina, endurance or overall fitness can improve so much that you may make yourself able to jog just like those who are considered as well joggers.

The main basic role to start a jogging plan is to keep this activity time low. As I say never jog longer.

You may need to follow running and brisk walking intervals during your jogging practice. The First 3 weeks can include 30 seconds to 1.5 minutes of jogging with 2 to 3 minutes of brisk walking.

To jog you need to do some 5 minute light warm-up which can include moving your arms, legs up or down.

Walk for 5 minutes can also light you up for jogging. To start the jog keep your body straight, set the stopwatch if needed, and start the activity at a slow speed.

Keep your speed in a specific place and try to increase it as time goes or the finishing point comes near.

Fast jog at the early can cause trouble to finish the jogging properly but the slow speed at the beginning and considering following medium pace in the last minutes can be good.

Also, give your body to cool down after the end as it is very beneficial and needed.

What things do you need for jogging or sprinting

  •  Shoes
  • Sports friendly apparel
  • Water bottle
  • Watch
  • Cap

Why do you need shoes to jog?

During jogging, a person covers a long distance. He or she put feet many times on the surface to move the body that is why your shoes play a very important role in assisting your activity.

Some people like to jog barefoot but these can be risky especially for those who have not habited of walking barefoot. Barefoot jogging can cause injury to your feet.

More importantly, your shoes also needed to be comfortable. Those which cause problems while walking can injure your feet severely during jogging.

You may not feel injury during jogging but when you will come home you may see a red area or removed the skin from the affected feet area which may need several days or weeks to heel.

Injury due to shoes is not a fantasy thing but this has happened to me.

One day I wear my small brother's shoes and try to check their quality by jogging 3 miles and when I came back home my upper backside of both feet was severely injured.

I don't feel it all during my jogging. It takes me several weeks to get back from injury. My friends were asking me if I fell from the bike as this injury look was like an accident.

Why sports-friendly apparel?

To jog sports-friendly apparel can be more comfortable as compared to regular clothes. Sporty cloth can be best because they face sweet, warm and cold weather also effectively.

For both summer and cold weather clothes for jogging can be easily bought from the market.

Usually, polyester, spandex, nylon, polypropylene, are mostly used fabrics for jogging or running purposes.

Personally, I prefer polyester-made cloths because I feel more comfortable in them but these can smell or bacterial issues can arise if you don't bathe after the activity.

Avoid using cotton-made clothes to jog as these can absorb high sweat during summers and can be a problem during your game.

Different fabrics can suit different people differently. I like polyester but my friend likes to wear spandex fabric cloth.

You can feel them after wearing or trying in your jogging. Go for which you feel comfortable as avoiding highly sweet absorbing cloths can be beneficial for you.

Why have Water bottle during jogging?

The need for water can cause problems during jogging. If you are doing it in warm weather for a long distance then you may get thirsty feelings and even your throat can dry.

That is why it is good to have a lightweight water bottle that can assist you during the needy time. Avoid drinking too much water as this act is not friendly.

Why wear a cap?

Caps can protect your head from UV rays, cool air, sun heat, and rain. Furthermore, birds like pigeon or crow droppings will not land on your bare head.

Jogging video

How to sprint?

Sprinting means using the full-body potential to run as fast as you can. Usually for short intervals but can be beneficial to increase jogging speed If you follow sprinting plan along with jogging.

Basically, if your goal is to achieve reasonable jogging speed then consider trying both as their combination works better in this regard.

Short time sprint is good but for longer it is not recommended. Your body can heat up and you can exhaust soon if you try to sprint for long time.

In race athletes usually jog or run at slow speed but in the last moments they usually gives all to make a reasonable sprint towards victory post.

Athletes who sprint early in the race usually does not win but also in most cases can skip the race to complete.

Running fast or sprinting can be heart friendly but as I say for short distance like 100 to 300 meters.

If you are beginner then consider sprinting 30 to 50 feet in first three weeks. You can lower or increase the distance but always prefer normal time which you can cover without gasing out.

After first sprint take a rest for 1 to 2 minutes then perform 2nd and then 3rd. If you can do 4th then do it also.

Don't put too much exercise burden on yourself as doing too much, in the beginning, can cause issues like pain, injury, bones pain, muscle soreness, etc.

If you have health condition like heart or blood pressure issues then always get doctor advice before starting.

Mostly sprinting can be bad for heart or high blood pressure patient as it can raise problems. For them brisk walk for 30 minutes can be useful to keep the health in good shape.

To sprint first do some warmup by moving your body parts like arms, legs in a yoga-like position.

A small distance walk can also activate your body. Remember light warmup is needed before any physical activity so always do it.

Stand straight on your feet and then lower your body and touch the surface of ground like athletes do on the running track.

Above video can be helpful to observe the position. Now lift yourself upwards and run with full effort towards the finishing point. You need to run fast as you can, if you do it slow by using less body effort then it can be called as jogging.

At the end of the activity cool down yourself. Walk slowly for few minutes and then sit somewhere to get your breath back to normal.

Try avoiding drinking water too much immediately after the sprint but you can drink it but less as it can be beneficial.

What things do you need for sprinting

Just like jogging, the same things can be used for sprinting.

Using shorts and t-shirts during summer can work very well. In winter you can wear a sports jacket, hoodie, gloves, wool cap, warm wooly trousers.

Always prefer less cloths as these can cause few problems as compared to bulky heavy apparel which may be issue during your sprint.

Sprinting video

Is jogging or sprinting well for health

Yes, of course, both are good for a general person. This improves cardiovascular health, which can't be gained in strength training or weight lifting as you can do in running.

A regular weight lifter can gas out during one or half more mile cardio-related activity like running but a daily runner can cross several miles without even losing the breath.

Studies say jogging and sprinting both improve heart health and prevent many other health issues.

Healthy cardio vascular health means fewer risks of heart attack, strokes, blood circulation issues, cardiac arrest, and many more. [ 1 ]

You may need to know that a weight lifter's chances to get cardio vascular issues are more but for a jogger or sprinter, it can be minimal.

Common FAQs

Q.1 Which is better jogging or sprinting?

Ans. Both are better. The choice of these can depend on your fitness level and goals.

Q.2 Is sprinting improves jogging speed?

Ans. Yes, of course, it improves sprinting pace. Many athletes follow sprint plan to increase their HIIT workout, and jogging performance.

Q.3 Is a stopwatch needed for jogging, sprinting, or running?

Ans. Watch is very beneficial for a runner because it can show the performance of a person in this activity. Time is basically used in all running competitions as it tells how much time a person takes to complete a running task. That is why having a watch is helpful.

Q4. If a person has no history of running, can that one jog or run?

Ans. The answer is yes if that one is sincere about his/her needed goals. Consistent following the plan can take a person towards victory.

Q5. Are shoes essential or I can run barefoot without risks?

Ans. Running barefoot is not recommended. As most areas lie between the roads and many people like to run on a hard path including roads that can put bad effects on your feet and legs bones. You may feel pain in your legs' bones like in “shins”. Shoes give not only protection but comfortability also.

Q6. What should I eat before jogging or sprinting?

Ans. An empty stomach works best for both. But you can eat 2 bananas or a glass of natural fruit juice.

Q7. What to eat after jogging or sprinting?

Ans. Take a protein-rich diet. Also, take carbs and fat from your food as these can help your energy to recover well.
Q8. Is sprinting or jogging can make to lose weight?
Ans. Both of these are running form. Running is the best exercise to lose weight. It can help you to burn a lot of calories. A 15-minute jog can burn 120 to 150 calories where as 5 minute sprint can burn 100 to 130 calories.

Q9. Where to jog or sprint?

Ans. Parks, Playing grounds are best for physical activities. Most of these have specific path for runners or joggers, someone can easily perform there.

  • Volume 60, Issue 1, 2017, Pages 45-55, ISSN 0033-0620, - Duck-chul Lee, Angelique G. Brellenthin, Paul D. Thompson, Xuemei Sui, I-Min Lee, Carl J. Lavie, Running as a Key Lifestyle Medicine for Longevity, Progress in Cardiovascular Diseases
  • Sports Med45, 1455–1468 (2015). = Hespanhol Junior, L.C., Pillay, J.D., van Mechelen, W. et al. Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults.{end-tooltip}
Health Diseases Preventions
I am a writer, web developer, entrepreneur, and fitness trainer. I specialize in content writing, and Web Developing. I've helped many people transform their lives with my fitness, nutrition, and lifestyle coaching. I also write for a variety of blogs and websites. You can contact me here:

Copyright Address4Health - All rights reserved

Copyright © Address4Health Developed by Sarfraz 🧡