Traditional running, jogging, and regular walking are the most common types of training load, used as a weight correction and as a tool to strengthen the cardiovascular system. Let us examine the main differences between them.

The difference between running, jogging, and walking is mainly in two features:

  1. Power consumption
  2. Exercise load

In essence, all three types of movement are methods of movement in space due to musculature. Walking is easy to distinguish from running, but the difference between running and jogging causes confusion among beginners in a healthy lifestyle.

Power consumption

The easiest way to measure energy consumption by the body, calculating the energy consumption for respiration. A person burns about 5 calories per liter of oxygen. At the same time, the more muscles are involved in the movement process, the more oxygen the body needs. Accordingly, as the movement accelerates, breathing is faster and deeper.

The speed of jogging for each person is determined by the muscular load and the oxygen needs of the body. It is common and understandable to define jogging, like running at a speed at which you can have a conversation and not suffocate. At this rate, oxygen consumption is not as great as with a full run. Another point: the speed of jogging for each person is different, as there is a difference in physical fitness.

Walking is a simple form of work, but with increasing speed and it requires more and more energy. A person during fast walking breathes harder, and then, having reached a certain limit of energy efficiency, an optimization mechanism is activated and there is a “switch” to jogging. Fact: a walker at a speed of 8 km / h consumes more oxygen than a person jogging at the same speed. At the time of reaching such a physiological boundary, the person switches to jogging. The transition to jogging occurs automatically in order to optimize movement and reduce energy consumption.

The practical side of the issue

What do you need to know if you want to maintain a certain weight with the help of running or walking?

Walking briskly, especially with extra weight, will burn more calories than jogging. At the same time, slow running will not necessarily require more energy and effort in general than fast jogging! A bit confusing, but now everything will be explained.

How much energy is spent while running? One of the most common mistakes in accounting for energy consumption is the failure to take into account the calories that the body spends on vital activity in any case. This indicator is the basic calorie consumption. In determining the expenditure of energy on exercise, the total calorie consumption of the body is taken and the baseline consumption is subtracted, which results in net energy consumption for a specific exercise.

There is an interesting point. The human body adapts to any load, and the lower it is, the faster and more efficient this process. Due to the adaptability of our bodies, a more intense run has an important advantage over walking or jogging – forced energy consumption, i.e. state during and after intensive training, in which energy costs are higher than total calorie consumption.

It is this effect that explains the effectiveness of short but intense interval training. In practice, running at a high pace will bring noticeable results faster walking. First, running burns twice as many calories as walking. Secondly, intensive training causes the effect of forced energy consumption.

If the main method of cardiovascular training is normal walking, then you need to go twice the distance to burn as many calories as you would run for a specific distance. In fact, to obtain the same energy consumption, it is necessary to equate a kilometer of running to two kilometers of walking.

In long-term training, we should not forget about the above-mentioned adaptation of the body to the load. Adaptive response constantly reduces energy costs for exercise! If the same distance is traversed every day, at the same pace, for several months in a row, then the load will gradually be taken easier and easier. It will be for the body more simple and calorie burn will be less.


Routine walking, jogging and running at a high pace spend energy, but running has the highest calorie costs and it leads to the fastest physiological changes. Also, tempo running creates the effect of forced energy consumption, in which calories continue to burn for a while after exercise.


  • You have to go twice as much to spend as much energy as running a particular distance;
  • Jogging spends more energy than slow walking. Fast walking, in turn, is ahead on this indicator jogging;
  • The faster the run, the more energy is spent on maintaining speed;
  • The body is constantly adapting to the load and for the effectiveness of the training, it is necessary to periodically make changes to the training, increasing their complexity.