Difference between running, jogging, and brisk walking

The difference between running, jogging, and brisk walking can be categorized as per the pace, movements, and mindset. Running requires longer strides, jogging is characterized as bouncing movement and brisk walking depends on the level of fitness. For some, brisk walking will be slow and for others, it will be quite speedy.

brisk walking
Brisk walking


1. Burning of calories

In regards to burning calories, running burns more calories than jogging and brisk walking. In comparison with jogging and walking, walking burns calories the least. (1)

The burning of calories also depends on the level of intensity. Sometimes, brisking walking can burn calories as same as jogging.

While brisk walking, there won’t be much pressure on your foot, thereby reducing the risk of getting injured.

2. Form of exercising

In running or jogging exercise, the ball of the foot touches the ground first, then only the heel. It is more obvious that during running and jogging, people can get injuries to their joints. During running or jogging, one foot can leave the ground, and while brisk walking or walking, one foot is touching the ground at all times.

Jogging is a high-impact and high-intensity exercise as compared to brisk walking. According to the study published in the Clinical Journal of Sports Medicine, it was found that running produces forces of about 2.5 times our body weight on the joints. While walking, it produces forces about 1.2 times your body weight. (2)

3. Heart rate

Due to the intensity of exercise, there is a difference in heart rate by running, jogging, and brisk walking.

Running or jogging increases your heart rate to around 120 to 130 heartbeats per minute while brisk walking or walking raises your heart rate to 100 heartbeats per minute. (2)

Running and its benefits

woman in gray crew neck shirt running on brown soil during daytime
Running and its benefits

As a popular form of exercise, running requires maximum speed and both feet will be off the ground regularly. This form of exercise is good for breathing, heartbeat and burns down the calories present in the body.

Running improves the levels of good cholesterol and lung functions. It can also boost your immune system. Consistent running lowers the risk of breast cancer, risk of getting stroke and heart attack. It is recommended to run for the early stages of diabetes and high blood pressure. Running also helps in losing body weight, relieves stress, and has the power to eliminate depression. (3)

Additional tips

According to the running speeds and strides, it is obvious that your shoes will be weakening over time. It is recommended to change or replace your shoes for every 480 to 650 kilometers coverage. (4)

Related: 7 Tips while practicing yoga in the park

Jogging and its benefits

selective focus photography of woman in pink shirt
Jogging and its benefits

Jogging is a form of running at a slow pace or leisurely.

It increases the level of fitness without putting more stress on the body.

Jogging helps in maintaining healthy body weight, strengthens your immune system, boosts your mood, and helps you sleep better. (5)

According to the study conducted by A. L. Toriola published in the British Journal of Sports Science, the person who went for 4.8-kilometer jogging lost about 9.4% of the body fat as compared to the research control group. (6)

Based on the bodyweight of the individuals, jogging for more than 10 minutes can help in burning down 180-266 calories. (7)

Personal tips for joggers

Whether you are a beginner or a pro, following good tips may prevent unnecessary injury and keep your routine normal. The following are my tips for you all.

  • Start slowly
  • Have a good warm-up first
  • Maintain a comfortable jogging position
  • Breathe freely
  • Invest in best quality shoes
  • Jog on the better running surface
  • Consider the terrains like uphill and downhill to increase your workout
  • Choose different routes following scenery and trails
  • Follow weather conditions and dress up accordingly
  • Listening to music can also help in being bored while jogging

Also read: 10 Healthy activities important for a healthier life

Brisk walking and its benefits

young asian men walking on asphalt bridge
Brisk walking and its benefits

Brisk walking depends on the level of fitness. For some, brisk walking will be slow and for others, it will be quite speedy.

The quantification of brisk walking is done by steps per minute and 100 steps per minute are considered as moderate brisk walking under the age of 60. (8) (9)

Health experts recommend about 10000 steps of brisk walk a day to stay healthy and more than 16000 steps a day to lose weight. (10)

Health benefits of brisk walking

Regular brisk walking can help in maintaining a healthy weight, prevents various health conditions like heart disease, high blood pressure, and type 2 diabetes and strengthen muscles. (11)

Brisk walking can help in burning calories depending on walking speed, distance covered, type of terrain, and your bodyweight. It can also strengthen your heart, helps in lowering blood sugar, eases joint pain, and boost immune functions. (12)

Additional tips for walkers

  • Pedestrian areas are recommended for brisk walking.
  • Wear loose and comfortable clothing for the ease of walking.
  • Stay hydrated by drinking water before and after brisk walking.

Also Read: Best time to go for a walk

Overall health tips

Whether you are running or jogging or walking, the overall health benefits are the same. Therefore, keeping in a fitness point of view, we should understand that;

  • You should be consistent and run, jog or brisk walk frequently to maximize the use of energy.
  • The regime of running, jogging and walking has to be changed to meet the changing nature of our bodies.

Recommendations for runners, joggers and walkers

The choice for the best depends entirely on your fitness and health goal.

To lose weight fast, I would recommend running.

For a beginner, walking is the smart choice to get attuned to the exercise and increase the intensity from jogging to running later.

Run, jog, or brisk walk for at least 150 minutes of cardio exercises in a week.


This article ‘Difference between running, jogging and brisk walking is intended for general information only. It does not address individual circumstances or is not a substitute for any professional advice. You are hereby advised to take concrete decisions after receiving advice from medical or nutritionist professionals.

The health tips and recommendations mentioned in this article are my personal views.

Note: Sources referred are mentioned along with the articles.

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