Jogging vs. Sprinting - Which One is Better?

•  Jogging involves running at a comfortable speed that is maintained over the majority of the run. It is less taxing on the body as it does not require as high an energy output. During jogging, the vertical ground reaction force (F(z)) increases linearly up to approximately 2.5 bodyweights (BW) at 6.0 m/s.
• A sprint workout is about running as quickly as possible. This exercise forces the body to exert maximum effort and energy to cover a maximum distance in minimal time. During sprinting, F(z) remains constant at higher speeds, based on a Clinical Biomechanics journal study [2].

Due to the high speed and the large amount of effort required, sprint workouts are often divided into interval training to give the runner time to rest.

• Jogging involves trekking over great distances, from kilometres to miles
• Sprinting covers only hundreds of meters.

At the Olympic level, marathons (26.2 miles) and half-marathons (13 miles) are good examples of jogging, whereas the 100m, 200m, and 400m dash are examples of professional sprints on the track.

• Jogging prioritizes stamina over speed and power.
  Maintaining a constant pace over a long distance allows your muscles to become accustomed to the movements and stress applied.
  That helps the runner develop endurance and stamina.
  In jogging, calf muscles contract eccentrically.

• Sprinting workouts prioritize the exact opposite by inducing the muscles to rapidly lengthen and contract.
  That helps the runner develop speed and power in their lower body, as well as build muscle size and strength.
  During sprinting, calf muscles contract concentrically at initial floor contact.

Jogging is a low-impact cardiovascular workout suitable for anyone, regardless of their athletic capabilities.

Start slowly by setting a moderate pace and distance, gradually increasing over time for the best results.

Based on my extensive coaching, here are some sprinting tips:

Tips:

• Start with a 10-minute warm-up via jogging or stretching to prevent injury.
• Split the exercise into varying sets as interval training.  For example, for the first set, sprint 50 meters at max speed, 100 meters at 75% effort for the second, and 200 meters at half speed for the third.
• The best way to recover after a sprint is to gradually lower your running speed until you are walking. That helps the muscles slowly relax and cool off instead of abruptly causing them to stop

Both sprinting and jogging boost heart health by regulating blood pressure and cholesterol. Jogging, however, with its steady, long-distance pace, is better for cardiovascular wellness, as it strengthens the heart and improves blood flow.

Related: How to Calculate Your Heart Rate for Weight Loss?

Jogging works slow-twitch muscle fibers, suitable for extended aerobic activity and stamina, while sprinting engages fast-twitch fibers, ideal for strength, power, and muscle building.

Sprinting is your go-to for increasing muscle mass, as it targets these larger, more powerful fibers.

From a coach's viewpoint, while both jogging and sprinting burn fat, sprinting accelerates this due to its higher intensity and the significant role of EPOC (excess post-exercise oxygen consumption) in burning calories post-workout.

For beginners, start with jogging to build up to the demanding nature of sprinting.

Running is excellent for toning the waistline and building core strength. Sprinting, with its explosive nature, targets abdominal fat effectively, while jogging enhances muscular endurance and stamina, which are beneficial for prolonged physical activities.

In my training programs, I emphasize how jogging and sprinting differently strengthen the lower body.

Sprinting boosts muscle strength in key areas like the glutes, hamstrings, and calves, while jogging enhances bone and joint strength, improving overall joint stability.