The difference between jogging and running

Everyone knows that there is a difference between jogging and running. Jogging is that slow, heavy way of moving forward a little faster than walking, while running is a faster, more springy and, not least important in a time when social media is important, more beautiful way of moving forward on your two legs. It's like two completely different gaits. Like the difference between trot and gallop in horses. But what exactly is the difference, at what pace does jogging turn into running and how should YOU stop being a jogger and become a runner instead? Is there even a difference? We'll find out in this week's video.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"Fantastic running course. Fredrik is an excellent teacher with a unique

[@FrancisSims]

Did he just say 8 minute mile pace is slow? I quit... 😭

[@Burnrate]

That's 7.5 mph, if you think about 6 mph being where a very fast walk turns into a run then 7.5 is low on the spectrum of paces

[@nicnierozumiem852]

@@Burnrate 6mph is a very fast walk? I would call it a 5k in 31 minutes. A time many people would be very proud of. (especially if they managed to walk it in 31 minutes)

[@Burnrate]

@@nicnierozumiem852 no I meant 6mph is running, like 5 mph would be the max most can go and still be walking. I'm not saying it's easy, just that it is on the low end of running speed

[@mokuscsik]

I think it really depends in the person. I'm more like an off road runner myself so rarely run on flats, but even when I'm running flat out on road I can't do less than 7.20 a mile. Sure, it's my running technique, and it might be considered slow, but that's fast for me.

[@AndrooJeanPierre]

@@nicnierozumiem852doing 5k in 30 minutes isn't walking ! It's running. You can't decently and properly walk at 10km/h. Trying to do that is ridiculous ;-)

[@TehAhrora]

literally went through all the stages that you described, when you first talked about how theres no difference I thought "well, thats stupid" but I heard you out and I'm very glad I did. always liked running between jogs because I felt lighter and more free but you made me realize that maybe its because i'm not aligned with my center of mass and im not jogging well. im going to apply what ive heard in this video on my next run. thank you so much!

[@bobbyellis5006]

"He's not going fast, probably an 8 minute mile pace." Aw. It's me. 😢

[@kodesankararao4102]

Very useful video, sir.

[@darthshuichi3453]

Fantastic content as usual. I'd love to see you do some reaction videos on bad running techniques on popular runners.

[@maximilianklein2062]

congrats this is the first video in which I see someone getting it right. Tehre are tons of videos on youtube where they want to tell you that joggin is running with overstriding - which it isn't. Nobody should overstride.

[@5FingerTreePunch]

I would say the difference is generally arbitrary. But if we wanted to, we could define a specific difference. I believe at slower speeds, the quadricep does most of the work, and at a certain speed and motion, then the calves start to take on a majority of the work load. An exact percentage could be used to define the transition.

[@berengereu]

Very nice video. I agree with it, and it took me some time to realize it. But few months ago, I realized I can train and improve my running technics while jogging (and at first it cost effort, but then it gets better, and it directly improved when I run faster). It is worth the effort.

[@ernststravoblofeld]

There's a difference in intention. I say I'm going for a run regardless, but when I'm going easy and largely just enjoying the scenery, it's jogging.

[@Shevock]

Great video and info.

[@alanshrimpton6787]

Tongue in cheek: Running = Sprinting. Jogging = everything else then. Distinctive differences. The barefoot dude probably wasn't going that slow just a comparison made him look slow. I enjoy your vids. Thanks.

[@bartekzielinski1645]

Alan, did you mean kids or vids? 😂

[@alanshrimpton6787]

@@bartekzielinski1645 haha. Vids. Spell check. I've edited now

[@consecuencias.imprevistas]

Thanks for another nice video! Just wondering, whats your running watch model?

[@marlenatopple8472]

Thanks

[@helwyrm]

Just curious do you also do sprint analysis and if so could you explan the diffences between both a bit more in depth?

[@Raucherbeinknacker]

NOW you replaced my misconception with the real conception! 🤤🤤

[@veryrandomuser468]

Hey Fredrik. How to book an appointment in Stockholm? I already finished the online course.

[@cristian-adrianfrasineanu9855]

When you jog you have (at least me) a slower cadence and a different LSS (lower spring stiffness) and also a different vertical oscillation. I measured this through Stryd, do you think it's not accurate data or that doesn't mean it entails a different running form? They clearly indicate that your running form changes with speed...

[@X-KR4-V0-7A]

Yes!

[@haditurk2755]

Been watching your channel for a while now, and the KZbin algorithm has started recommending “MAF” and “Zone 2” training videos. Just wondering what your take is on all that?

[@krakhour2]

Yeah it also is how old you are and elasticity in your legs and body. arthritis in back and hips can change the strength you can push off with.

[@robmyers8948]

Are you sure about BMI 19? I got down to 20, but difficult to have muscle mass

[@leonsshare]

Great video, at what distance would you say a sprint turns into a run for most club level athletes? 800?

[@paulnorman8274]

40 yards/35 meters for very trained (soccer, football) athletes. Perhaps 60-70 meters for leggy, Noah Lyles level terminal speed rocketships. For untrained and recreational trainees, it depends a lot on their training background. Some get up to a slow top speed fast, others have higher top speed but take longer to get there. Sprinting is largely about accelerating. Or at least pushing against resistance (Lyles after 60 meters is starting to get into aerodynamically significant speeds. Although even then, not too significantly. Even he is starting to run towards the end of at least the 200. To maintain his Marathon pace, Kipchoge would technically be sprinting if dragging a parachute...). Distance running, OTOH, is about maintaining a steady pace. The goal is simply to not upset the forward momentum you have already built up. Hence the persistent harping about minimizing contact time: You just want to stay airborne as much as possible. At distance running speeds: While airborne, you just continue maintaining your speed indefinitely without needing to put in any work (approximately. There is always "some" air resistance to overcome). "Technique" is about getting airborne again with as little upset to your already existing momentum as possible.

[@gerrysecure5874]

When the stride length approaches your body height you are running fast

[@gear7715]

now what is different running and sprinting?

[@donyastubbs8315]

I am out running Z2. Almost peed my pants at Tip 4 😂😂😂

[@georgelibe7599]

It also depends from the surface in a stadium you go faster offcourse in up an down on the road even 8 per km is fast enough

[@X-KR4-V0-7A]

I have all the requirements to run faster after the age of 40, all I can do is wait until I turn 40...

[@mikevaldez7684]

Newsflash: you're not going to make it😁

[@robmyers8948]

BMI 19? Are you sure?

[@X-KR4-V0-7A]

@@robmyers8948 1,74cm, 55kg

[@sterlingsimmons8309]

Well, at least I have #4 covered.

[@master214able]

Running and jogging are categorized according to aerobic fitness levels for training, which is why they differ in speed. The premise that they are the same is inacurate

[@paulnorman8274]

Some rather aerobically fit individuals (some cyclists), are almost comically slow runners, given their aerobic capacity (cycling pretty much consists of institutionalized "overstriding." To the point where, if you removed the seat as support, they'd fall on their rear...) . While, at the same time, some naturally gifted runners can fly along almost effortlessly, despite smoking a pack a day and being sedentary.... Most people watching extreme examples from both camps, would be very unlikely to think the assdragging cyclist was "running," while the nearly flying smoker was "jogging."

[@Chrisfragger1]

I'd just like to be able to turn my walk into a full jog... I'm not trying to be a marathon runner.

[@krakhour2]

I have a great stride cause I rarely get injured but as I have gotten older It is very hard to continue to run super fast after 60.

[@krakhour2]

Can run 6 minutes for my at 64 but dont know many who are doing any better. Win most races in my age group. But no I cant run a 4.20 mile like I did in high school/ college. But I place much higher these days than when I was 20.

[@krakhour2]

Anything under 6 minute mile then hard to maintain cardio wise and will get injuries as you will have to run a lot of repeats to achieve this strength of stride at a old age. Just a real battle as you grow older after 60. Trying to break 20 at mid 60s for 5k have run 21 flat. But only heard of one guy ever do this in California on a super fast course.

[@Mixer000999]

Oh, the words of wisdom: "have good genes" - i like it! But... How exactly can I have good genes if I don't ? 😂

[@TheCuratorIsHere]

I would like to point out a small inconsistency. In the video where you explain that the leaning angle doesn’t correlate with going faster, you use sprinters in your example. However, here you explained that sprinting has a different form due to maximising power over efficiency. Thus making sprinters irrelevant for the leaning angle argument due to their different form.

[@barryward6632]

So if that slower runner has good running technique - why does he run slower than the others? Would he ever be able to run as fast as the others ? Heartrate for example is an individual thing as is oxygen flow within the body.

[@estrafalario5612]

1 pendulum of 2m is NOT the same of 2 pendulums of 1m. Having the same overall shape of the movement with a broader route, will require diferently long and short muscles. And the proportion won't be direct, but logaritmic for some parts of the legs and hips compared to others...

[@HS99876]

Thank you, great video, wow , BMI 19? Back to Cabbage salad and protein, two meal a day !😂 That is for professionals runners! I guess by saying jogging, you want to say easy, slow run 7 min pace Km🏃‍♂️. When tell people about running, they think of 100 meters race running 😂, so it is better to say jogging, otherwise no one does it! 😂👍🏻🏃‍♂️🏃🏼‍♂️🏃🏽‍♂️

[@yeah-na]

So the question is I'm 61 have a good running technique and want to go a little faster say from 7min pace to 6.30 pace is there a way to do it without raising my heart rate past my 7 min pace

[@georgelibe7599]

6.30 per km is very good for 55 60 years old

[@stolfrans]

Can the same argument be made about steps per minute? Running technique at slow pace is same as technique at fast pace, but smaller movement and less steps per minute? I don't see how/why I add a slow runner should aim for holy grail of 180spm. The cadence increases as I increase speed.

[@paulnorman8274]

" I don't see how/why I add a slow runner should aim for holy grail of 180spm." You probably shouldn't. That cadence was what was observed among olympians in competition. Pace is cadence times stride length. While still a huge oversimplification, the most immediate and naive approach to running half as fast as an olympian, would be to divide both stride length and cadence by sqrt(2). A similar strategy, sqrt(2) times cadence and sqrt(2) times pedal force, seems generally to get in the ballpark for cyclists (some of whom, for a while, was so enamored with looking like 110rpm spinning professional EPO addicts, that they rode along in their granny gear on flat ground....) Running not unlikely benefits from a bit more cadence bias. But still: You wouldn't expect it to be efficient to accomplish absolutely all your pace adjustment vs an olympian, solely by shortening stride length, while dogmatically insisting on maintaining his/her cadence come what may.

Words of wisdom (8:27), nr. 4, makes me wonder whether all 5 tipps are not to be taken seriously, and that you don't have a chance at all to get fast after 40.

[@HenrikMyrhaug]

I'd say conceptually, jogging and running are different things, though in practice the technique is the same. Running is usually when you intend to have a more physically demanding run, such that the pace you are going can't be sustained for much longer than the run itself. A jog is seen as a more leisurely run at a lower, more sustainable pace. Just because there isn't a clear line between the two, that doesn't mean that they aren't real, meaningfull concepts. Saying they aren't real because there is no difference in the technique is like saying colors aren't real, because there is no clear line that can be drawn separating two colors on a spectrum.

[@malcolmbalk8346]

In runners, doesn't braking have more to do with knee flexion than where their foot lands?

[@randyevermore9323]

I imagine they're related.

[@paulnorman8274]

It's very closely related to how far ahead of your center of mass your foot is, when it applies force to the ground. When distance running, at a steady pace, the net force your foot applies to the ground goes straight through your center of mass. Were it not so, you would rotate and fall, accelerate or decelerate. But: since your foot is in contact with the ground for a period of time, while your center of mass is moving forward, this "net" is the sum of some times while the foot is in front of your COM, then as it passes right under it, and then as it is behind it. You WILL brake, during the initial period. Not doing so, is not physically possible. But then, you reaccelerate when the foot is behind COM. This brake-then-accelerate process, is unavoidable for steady state running at less than aero significant speeds (or a headwind, dragging a chute or sled.....). It's also why Ground Contact Time, along with cadence, is pretty much THE determinant of running efficiency. Since every stride has to net to vertical, overstriding in front inevitably also means "overkicking" at the rear. It has to: In order to make up for the increased amount of braking resulting from an initial force vector; from foot to COM; with a greater rearward horizontal component, later parts of ground contact then has to apply force with a greater forward horizontal component, in order to gain back the momentum/speed lost to the initial braking. IOW, overstriding is just another way of saying ground contact is too long. And ground contact the more relevant and precise measure: Since what matters is the _force_ applied by the foot at various distances in front of and behind COM. Not just where the foot is without taking how much force it applies into consideration. Solely judging by position of initial footstrike, can easily mislead (although perhaps not those who have watched ten thousand hours of 3d camera footage of runners.....). As an example: Gently touching down heel first, far ahead of COM, may look bad on the internet. But for some very efficient runners, it's very efficient: Something has to slow down, to a complete stop, the momentum of the faster forward moving leg and foot, before meaningful weight and force can be applied to the foot. Otherwise you'd be sliding/skating, not running. It's not a given than scrubbing some heel rubber, and/or gently compressing some fancy foam, is less efficient, for everyone, than leaning on tendons and muscles (mostly hamstring complex in practice) to do it while still entirely airborne.

[@303anders]

Härligt med lite humor! Jag tänkte vad ska han hitta på då det är precis samma sak 😂

[@adamvanner]

isnt it fair to say that the slow running guy with good technique could simply be as fast as the othes if his glutes and hamstrings were stonger and he applied more force faster? He would of course see a larger pendulum swing? This is what hill strides and fartleks promote- so perhaps the best way to run faster is to actually run at a slow pace, refine the technique through analysis and then do plenty of speed and strength work to get faster?

[@welcometomathy6944]

jogging is for finance people that run on central park NY fully clothed in track shuit/ swetpans and swetshiurrt and normaly with random not running shoes or if its running shoes they are top of the line from brand u dont know that cost 500 $$ they just run so they can drink coffe and hearth rate dont be so high all day so they can drink more coffe

[@avoycendeether8869]

I keep getting stuck on #4

[@inazuma3gou]

I would have said the difference is the heart rate (effort level).

[@stephenreynolds8432]

I have some proximal hamstring issues at the moment (71 years of age) I am doing gym strengthening exercises (isometrics at this stage) and find I can hike with a pack okay. When I run (jog) though, I find that if I try to increase cadence, take smaller steps use a slightly higher but relaxed heel lift and swing through for trail running (tripping!) my hamstring feels strained. Counter intuitively, if I jog ‘slow, with longer foot contact time and feel ‘heavy’ my hamstring seems better able to cope and I get less reaction from it. My perception is that ‘slow and heavy’ is giving my muscles time to organise the necessary contractions and stability. Very frustrating! 😮

[@LnxNMR]

I have the same issue…i cannot figure it out

[@Sergedb74]

It could be many things. Seeing someone like Fredrik could be helpful. My questions would be: 1) when you increase cadence, does your heartbeat increases? Because it could be your oxygen intake or going over a threshold. 2) When you say "tripping" you mean the style of going uphill letting your body falls forward? Because I can see that straining your hamstring if the "falling" is too accentuated. 3) How about the shoes, what's the drop from heels to front? When I jog, I rotate my shoes. If I used "flat" shoes like Altra that helps me greatly relaxing my knees. You land more on the heel, it also keeps the calf stretched, which results in having no shin splint, usually. If you run with "high" shoes, you'll feel it more on the knees. I hope this helps. As a bonus, Sometimes it is muscles imbalances, back and front of the leg, not sure your situation but also the type of food you intake. Lactic acid, toxins all cause more pains. Now, my 4th question would be, 4) what are trying to achieve by shortening your steps your vice-versa? I don't grasp it because it is not that you are running at 15-20km/h. Or, are you telling Fredrik that his technique seems not to work? Because, he is actually agreeing with you. I think he talks about it in another video. But he might not know the following, it might be that your hips or one of them is not transitioning like the other. There are simple flexibility tests one can do to discern if that's the case. One way to fix that would be to stretch some specific areas of your body like the side where you are stiffer whilst doing single legs exercises on the gym machines even with easy weights. The second thing is this, Try this, when you run make sure you land your left foot fully on the ground, touching the outside of the heel first then rolling all the way to the big toe, again ... flat shoes better, make sure you can feel the arches of the shoes inside, it helps relax your body. This is just until you improve. As for the right foot is also important to feel the heel but less so. For the right foot is more important to mid-foot all the way to the big toe. This is an advance postural thing, when the left heel feels the ground, it unlocks the left hip. Another thing, make sure that you are not leaning to the right when you do it. Your left shoulder should be leaning left when you strike left. If you find relief doing that, it could be a muscle imbalance. If this works - it works for me - I think even Fredrik might learn from it, lol.

[@Scolecite]

Sprinting should have talked about more

[@JorgePerez-dj5dk]

Me being at 15 minute mile 😢😢

[@capitalb5889]

Jogging you can talk at the same time. Running you can’t

[@louisleroux3556]

😁

[@hubmacfan]

You got me. I thought you were about to gatekeep running.

[@seanparker571]

Quite a lot of words….

[@evanmartin8101]

I love the irreverent sense of humour 😂

[@tootsgarcia2399]

jogging accrdg to our ego is for weaksies & newbies & old people thus having a 4:30min pace as your recovery/easy jog is considered a runner

[@inregionecaecorum]

I always find jogging to be somewhat ridiculous, not getting any where very fast. Back when I was still capable I could walk faster than most joggers, it just seems like a ridiculous ballet, a performance rather than any functional gait. I am afraid that arthritis and ischemia has done for me now so I amble :)

[@paulnorman8274]

The only group of trainees I know who still refer to running as jogging, are fighters. Boxers etc. When they do "road work", they often do have a very different technique: Moving slowly, all bunched up chin down, bobbing back and forth and side to side, and punching the air..... Probably well outside the norm, from what Fredrik's 3D cameras are set up to deal with...

[@blagobanov2055]

19 BMI😂? In my age and height it is 57 kilos 😂? If i lose 20 kilos and look like Kipchoge can't able to do my construction work

[@MrSeedi76]

BMI is an absolutely flawed way to measure anything at all. It doesn't account for body composition. How anyone takes BMI serious is beyond me. Especially self-proclaimed experts on KZbin.

[@truth-Hurts375]

What a load of absolute bollox....This does not apply to 95% or more of all marathon runners on earth !!!!

[@peterharridge8565]

Of course most are not runners. Not i'd say 95%. I'd say if you are only doing 1-50 for a half, then don't do a marathon. You likely will walk. At some point. In my last marathon, I walked a bit in 2nd half. Because had overdone it. My time 3-29. Then carted off to Hospital with a heart event. Moral of the story don't do a marathon if your not up to it and second if you are slower than 4 hours on your best day. But for me its mental, are you a runner or jogger. If you say you are a runner you are. When I first went to a club, they said, 'so you want to be a jogger', I said no a runner. I then went with the 7 min mile group and stayed with them. After 1 week running. Yes its a mental concept.

[@Noel-Yay]

I thought jogging was heel striking and running was mid or toe striking

[@bui340]

I think there's a difference. Because sprinters have more frontside mechanics. Ohh, exactly what was said by the end of the video🙂

[@mikevaldez7684]

Duh

[@kiwiintrovert6676]

That is truely the most annoying AI voice.