What is jogging? (How does it differ from walking and running?)
Jogging is running at a slow, comfortable pace, and it's an exercise that falls between walking and running in terms of intensity. It's an ideal aerobic exercise for those who find walking a little insufficient or running too strenuous to stick with.
The difference between "walking" and "running" lies in whether or not both feet leave the ground at the same time. The act of "running" can be divided into two types: "jogging," which is running at a slow, comfortable pace, and " running ," which is running at a faster pace than jogging.
The health effects of jogging
Jogging for a set period of time constitutes aerobic exercise. Jogging improves cardiovascular function, and depending on how you run, it can also improve muscle strength and flexibility. It is also effective in preventing obesity and lifestyle-related diseases. Table 1 shows the recommended amount of exercise for maintaining and improving health. Although it varies depending on physical fitness, jogging generally corresponds to moderate intensity. If you jog (moderate aerobic exercise) five days a week, you can further enhance the health benefits by also doing strength training (exercises that put weight on you) and stretching (flexibility exercises).
| frequency | Types of exercise |
|---|---|
| 5 days or more per week | Moderate aerobic exercise, weight-bearing exercise, and stretching exercises. |
| 3 or more days a week | High-intensity aerobic exercise, weight-bearing exercise, and stretching exercises. |
| 3-5 days a week | A combination of moderate and high-intensity aerobic exercise, weight-bearing exercises, and flexibility exercises. |
| 2-3 days a week | Exercises to improve muscle strength, muscle endurance, resistance training, gymnastics, balance, and agility. |
*Moderate: 40-60% of maximum oxygen uptake; High intensity: 60% or more of maximum oxygen uptake.
Jogging exercise intensity and calories burned
Typical jogging is considered to be 7.0 METs. Based on METs, calories burned can be calculated using the formula: "Calories burned (kcal) = 1.05 × METs × time × body weight (kg)".
For example, if a person weighing 50 kg jogs for 30 minutes, they will burn 1.05 × 7.0 (METs) × 0.5 (hours) × 50 (kg) = 183.8 kcal. As you can see from the formula, the longer you exercise and the heavier you are, the more calories you will burn.
Effective ways to jog for your health
Many people jog for health reasons, primarily to burn body fat and improve muscle strength. With a few simple adjustments, you can enhance the effects of jogging for the same amount of time.
Pitch and stride
Running speed and intensity can be adjusted using "pitch running" and "stride running." Pitch refers to the time it takes to take one step, while stride refers to the distance covered in one step. Pitch running is a method of running with short strides and a high foot turnover, while stride running is a method of running with long strides.
Widen your stride
If your goal is to burn body fat or improve muscle strength, it is recommended to use a stride-based running technique that increases your stride length. Running with a large stride requires a sufficient range of motion in your joints. Joint range of motion is related to muscle flexibility; the more flexible you are, the wider your joint range of motion will be. Even if you have low flexibility, running while consciously taking a large stride acts as a dynamic stretch, gradually increasing your joint range of motion.
As your range of motion increases and your stride length increases, more muscle groups become engaged. In high-cadence running, the main focus is on increasing leg rotation speed with a limited range of motion, so only a limited number of muscles are used. However, by increasing your stride length, larger muscle groups such as the gluteus maximus and hamstrings are used more actively. Also, as your stride length increases, it becomes more difficult to maintain balance, which strengthens your core muscles, and the increased movement around the pelvis also activates the muscles around the shoulder blades. Widening your stride length increases your range of motion and leads to the use of muscles throughout your entire body. Stride running is said to be effective for maintaining and improving physical fitness for health. However, a disadvantage is that it can be more tiring than high-cadence running because it uses larger muscle groups and requires more balance. When jogging, try to combine high-cadence and long-stride running effectively to find a way to run for a certain amount of time.
How to choose jogging wear and shoes
How to choose jogging wear
For jogging, windproof and water-repellent clothing is recommended. Outdoor jogging can mean encountering strong winds or sudden rain. Lightweight clothing that is easy to put on and take off is ideal. Some can even be rolled up small and placed in a jogging waist pouch.
How to choose jogging shoes
Choosing the right shoes is crucial for jogging. Shoes with good cushioning are recommended for beginners because they reduce strain on the knees, hips, and other parts of the body. Advanced runners tend to choose lighter shoes with less cushioning. When choosing shoes for jogging, prioritize cushioning over lightness.
Furthermore, if the length and width of your shoes don't fit properly, you can develop blisters and calluses, and it can also put a lot of strain on your knees and hips. When you put on shoes and align your heel, make sure there is enough room in the toe area and that the width isn't too tight.
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