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traineo Community / Exercise & Training Tips / Jogging vs. Running
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Cem Hurturk
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 # Posted: 22 Aug 2006 14:48


Which is a better fat burner + metabolism increaser? Jogging or running?
Simon G
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 # Posted: 22 Aug 2006 18:40


Running. Intervals especially.
Run full out for 30 secs. Walk for 2 minutes. repeat 8 times, if you can.
Cem Hurturk
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 # Posted: 22 Aug 2006 18:48


Thanks, I will try this.
Sadrhino 9
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 # Posted: 22 Aug 2006 19:46


Yeah, you can't beat intervals for weight loss. I currently do .25 as fast as I can, then .25 at normal pace, and repeat for 3 miles or so. Definately helps.

Running uphill is great too. If you have a treadmill go up 1 level every minute until you hit 10, then come back down. Burns a ton of calories.
Ron Bell
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 # Posted: 22 Aug 2006 19:47 - Edited by: ronsbell


Cem,

It depends--how long are you running and jogging and at what intensity?

At maximum intensity, your body can't get enough oxygen to replace your deficit and your workout briefly becomes anaerobic, rather than aerobic. Interval training moves you back and forth between aerobic and anaerobic levels of exertion so you get benefits of both. It's a great way to increase your overall level of fitness, and you'll surely lose fat too.

As for fat burning, the more sustained your activities, the more calories you will burn, but you actually don't have to exercise at a level that creates aerobic benefits to burn fat. For example, a long, continuous walk will burn fat quite efficiently. Aerobic exercise at a higher intensity tends to burn off carbs first, then the fat, but it will do wonders for your heart and aerobic capacity, which that long slow walk won't do.
Chris Rambonnet
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 # Posted: 23 Aug 2006 04:54


well from what i can see...

what you guys say is run/ and jog is good?

well before i gave up on gym about a month ago... i was doing roughtly 5k.... 3.6(treadmill speed) for 5minutes.... then bust out a 5.8(treadmill speed) 20-25 minutes.... then 3.6 for another 5 minutes usually 35 minutes to do 3.20 miles = 5K....... should i continue this?
Sadrhino 9
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 # Posted: 23 Aug 2006 06:19


Quoting: netherland24
well before i gave up on gym about a month ago... i was doing roughtly 5k.... 3.6(treadmill speed) for 5minutes.... then bust out a 5.8(treadmill speed) 20-25 minutes...


You might get better results with shorter/faster intervals (one minute slow, one minute fast, repeat... ). I'm not an expert, but running the same pace for 20-25 minutes, at least to me, sounds more like distance/endurance training than fat/calorie burning... That's pretty much how I run my distance days at least...
Yarty Kim
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 # Posted: 23 Aug 2006 22:19


High Intensity Interval Training is the way to go for increase fat loss and great cardio gains.
John T
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 # Posted: 24 Aug 2006 15:14


Thanks for posting your tips.The problem for me is that I'm tapped out after running for a mere 5 minutes. I'm going to give the interval running a try today and see how it works out.

I really want to try running with a soccer ball to keep my mind busy. I know that way the time will pass and I'll spend more time running trying to improve my control of the ball.
Yarty Kim
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 # Posted: 24 Aug 2006 17:01


In that case, work your way up with light jogging. Slowly increase your pace and when you feel you are ready, then perform HIIT. HIIT should not be performed until you are ready.
John T
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 # Posted: 25 Aug 2006 00:49


Ah ok. I just did some more reading about it and those writing about it suggest you be able to run for about an hour or so at a steady pace.

I'll keep jogging for now. :D

Thanks.
Chris Rambonnet
traineo Regular
Posts: 42
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 # Posted: 25 Aug 2006 05:06


Quoting: sadrhino
You might get better results with shorter/faster intervals (one minute slow, one minute fast, repeat... ). I'm not an expert, but running the same pace for 20-25 minutes, at least to me, sounds more like distance/endurance training than fat/calorie burning... That's pretty much how I run my distance days at least...



so if i did 5 minutes jog/ 5 minutes runing/ 5 minutes jog/ 5 minutes running/ should be better? so i can burn more fat/calories?
Duarte Goncalves
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 # Posted: 25 Aug 2006 11:43 - Edited by: duartegoncalves


To run at maximum intensity for 1 minute is way too much in my opinion.
You can not sustain a sprint at maximum speed for 1 minute and worse, repeat it another minute later.
At school I had a teacher that gave us 20 seconds to run a basketball field at your max speed. The earlier you arrived at the end of it the more time you had to rest. Then after that those 20 seconds have passed you would do the same oposite way. By the 20th run you would have no time for rest, by the 30th run you would barely walk.
I remember this exercise as being one of the most intensive exercises I ever made. It's great for building stronger legs and a great and fast cardio work.
Has for serving the purpouse of weight loss/fat burning anything that takes less than 40 minutes at a continued pace won't weild much results.
mike mcleod
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 # Posted: 8 Oct 2007 06:23


I've been running 10km but my weight still remains at 78kg. Ive taken some time off, but was wondering will interval training; say jog/run powerlines get rid of the fat, aswell as lose the last of the fat. Secondly i play rugby and usually play 2nd 5 eighth of flanker. Would interval training be more beneficial than jogging??
mike mcleod
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 # Posted: 8 Oct 2007 06:24


[quote=mikey89]I've been running 10km but my weight still remains at 78kg. Ive taken some time off, but was wondering will interval training; say jog/run powerlines get rid of the fat, aswell as lose the last of the fat. Secondly i play rugby and usually play 2nd 5 eighth of flanker. Would interval training be more beneficial than jogging for the pace of game?
JJ L
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 # Posted: 8 Oct 2007 23:00


I've found a great article on interval training and sprints:
http://www.t-nation.com/portal_includes/articles/2 003/251run2.html

One of the suggestions was Interval Build-Up Running where you vary the interval between sprinting and jogging.

Like 30s jogging > 20s sprints > 60s jogging > 30s sprints ...
info ~
traineo Newbie
Posts: 21
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 # Posted: 9 Oct 2007 00:18


Quoting: jjl
I've found a great article on interval training and sprints:
http://www.t-nation.com/portal_includes/articles/2 003/251run2.html

Interesting, thanks!
Ivie H
Fitness Guru
Posts: 315
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 # Posted: 9 Oct 2007 04:48 - Edited by: msivie


Jogging is about the best I could ever do - running is just too much stress on my legs. However, when I started working out on my treadmill, I was doing intervals. Like 2 or 3 minutes at 3.5 mph to 4 mph (my fast walk speed), and then I would do 2 or 3 minutes at 4.5 mph to 5 mph (jogging). Not as good as doing HIIT, but it made my 40 min workouts go by faster and I was losing weight consistently (in combo with my reduced calorie diet).

From everything I've read here at Traineo or anywhere else, it seems that intervals themselves are the key. And while running may be the ideal, I think that jogging will work just fine depending on your personal fitness level.

Just my thoughts...


Oliver Z
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 # Posted: 9 Oct 2007 18:34


Is HIIT that much more beneficial than regular running?

At my gym, the treadmill doesn't have those HIIT programs - they have to be manually adjusted and adjusting it takes way too long. Thus if I wanted to do HIIT, I'd have to go outside into the pouring rain. If HIIT is a lot better, I would definitely do it. But how much better is it, really?
jehna lashua
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 # Posted: 9 Oct 2007 18:51


I have to say that running with a soccer ball is phenomenal! I started it to gain better control of the ball when I played soccer and found that the time flys by, you gain stability/control of your body, and I seem to be able to go longer distances than without the ball...
Matt D
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 # Posted: 10 Oct 2007 05:13


Quoting: ronsbell
At maximum intensity, your body can't get enough oxygen to replace your deficit and your workout briefly becomes anaerobic, rather than aerobic. Interval training moves you back and forth between aerobic and anaerobic levels of exertion so you get benefits of both. It's a great way to increase your overall level of fitness, and you'll surely lose fat too.


That is probably the most useful thing I've read on these forums yet!

I usually jog for about 40 minutes or so 3 times a week, going at a pace of about 9:30 per mile. In that time period, my heart rate gets very high (~90%), but I take a 2-3 minute walking break and then keep going for a shorter distance.

Would interval training be more beneficial for losing fat for me? I've been running like this for over a year, and I've lost more than 20 pounds and regular activities have become easier and easier for me. I've seen a lot of praise about HIIT, but I really don't know anything about it.
josh cochrane
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 # Posted: 10 Oct 2007 14:52


High intensity Running intervals is a good way to increase your metabolism and burn off those calories. run intervals of about 20 to 40 metres at different percentages of speed. run the first 20 meters at 30%, decrease to 15% next interval,Increase to 45% etc. Also the beep test is a great way to burn fat and increase metabolism.
Jessipoo .
Fitness Guru
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 # Posted: 10 Oct 2007 15:04


well Matt if you run in your 90% zone then take a quick break (maybe less long than 2-3 minutes, I don't how long you go in your high zone) then that is HIIT, just longer intervals. That's even better cuz you work out way more in your 90% zone.
Jessipoo .
Fitness Guru
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 # Posted: 10 Oct 2007 15:06


Quoting: MTsoul
But how much better is it, really


It's really good. During the Summer I would bike intensly (high 80% heart rate) for an hour to burn 400-500 calories and eat well and I was losing about 1lbs/week, or a little less.

Now I'm doing HIIT twice a week (each time very intensly) and eating so so (I'm cutting calories, just not as much as before) and I'm losing almost at the same rate.

Plus I think it elevates your metabolism a bit more than regular working out, and you're so tired out you'll think twice about eating that piece of cake, etc.
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