When it comes to calorie burn, the distinction between running and jogging is more than just a matter of pace. While both activities are forms of running locomotion, the speed at which you move significantly influences the energy expenditure per minute and per mile. Understanding the difference can help you tailor your workouts to meet your weight management or fitness goals. This article explores the science behind calorie burn in running versus jogging, using MET values, real-world examples, and practical calculators.
Defining Running vs Jogging
There is no universally accepted speed threshold that separates jogging from running, but a common convention is that jogging occurs at speeds below 6 miles per hour (9.7 km/h), while running is anything at or above that pace. In terms of perceived exertion, jogging is often described as a slow, steady trot, while running involves a more forceful push-off and a period of double float (both feet off the ground). For the purposes of calorie calculation, the Compendium of Physical Activities assigns different MET (Metabolic Equivalent of Task) values based on speed in miles per hour. For example, jogging at 5 mph (12 min/mile) has a MET of 8.3, while running at 6 mph (10 min/mile) has a MET of 9.8. These values increase with speed, reflecting the higher energy demand.
MET Values and Calorie Burn Calculation
Calories burned during any activity can be estimated using the formula: Calories burned per minute = MET × body weight in kg × 3.5 ÷ 200. This formula, derived from indirect calorimetry, is the basis for most calories burned running calculators. The MET value for running at 6 mph (9.8) is about 18% higher than for jogging at 5 mph (8.3). However, because you cover distance faster when running, the calorie burn per mile is not as straightforward.
Calories per Minute vs per Mile
Let's compare a 155-pound (70.3 kg) person jogging at 5 mph versus running at 6 mph.
- Jogging (5 mph, 12 min/mile): MET 8.3. Calories per minute = 8.3 × 70.3 × 3.5 ÷ 200 ≈ 10.2 cal/min. Over 12 minutes (1 mile), total = ~122 calories.
- Running (6 mph, 10 min/mile): MET 9.8. Calories per minute = 9.8 × 70.3 × 3.5 ÷ 200 ≈ 12.0 cal/min. Over 10 minutes (1 mile), total = ~120 calories.
Interestingly, the calories burned per mile are nearly identical. This is a well-known phenomenon: the energy cost of moving a given body weight over a fixed distance is relatively constant, regardless of speed, for running speeds between about 4 and 10 mph. The difference lies in the time spent: running burns more calories per minute, but you finish the mile faster. So for a fixed duration, running will burn more total calories.
Calorie Burn by Speed and Duration
To illustrate the impact of speed on total calorie burn over a set time, consider a 30-minute workout for a 155-pound person:
- Jogging at 5 mph: 30 min × 10.2 cal/min = 306 calories.
- Running at 6 mph: 30 min × 12.0 cal/min = 360 calories.
- Running at 7.5 mph (8 min/mile): MET 12.3. Calories per minute = 12.3 × 70.3 × 3.5 ÷ 200 ≈ 15.1 cal/min. Total in 30 min = 453 calories.
Thus, increasing speed from a jog to a moderate run boosts calorie burn by about 18% in 30 minutes, and a faster run can increase it by nearly 50% compared to jogging. However, intensity also affects sustainability: most people cannot maintain a 7.5 mph pace for 30 minutes unless they are well-trained.
Factors That Influence Calorie Burn Beyond Speed
While speed is a primary driver, several other factors affect the calorie burn difference between running and jogging.
Body Weight
Heavier individuals burn more calories at any given speed because more mass is moved. For example, a 200-pound (90.7 kg) person jogging at 5 mph burns about 13.2 cal/min (vs 10.2 for 155 lbs). The formula scales linearly with weight. For more on how personal factors affect burn, see age, weight, and sex adjustments.
Terrain and Incline
Running or jogging uphill significantly increases MET values. The Compendium includes METs for running uphill, which can be 50-100% higher than level running. For instance, running at 5.6 mph (5% grade) has a MET of 13.5. Does walking uphill burn more calories? The same principle applies to running: incline dramatically boosts energy expenditure.
Running Economy
Experienced runners often have better running economy, meaning they use less oxygen (and thus fewer calories) at a given speed. This can reduce calorie burn by 5-10% compared to a novice at the same pace. However, the difference between jogging and running for the same individual remains consistent.
Gender and Age
Men typically burn more calories than women of the same weight due to higher muscle mass and lower body fat percentage. Age-related metabolic decline also reduces calorie burn, but the effect is modest (about 1-2% per decade after age 20).
Practical Implications for Weight Loss
For weight loss, total calorie expenditure over time matters more than the per-mile difference. Since running burns more calories per minute, it can be more time-efficient. A 30-minute run at 6 mph burns about 360 calories, while a 30-minute jog at 5 mph burns 306 — a difference of 54 calories. Over a week of five workouts, that's 270 extra calories burned, equivalent to about 0.08 pounds of fat loss (assuming 3,500 calories per pound).
However, jogging may allow for longer duration due to lower intensity. A person might be able to jog for 60 minutes at 5 mph, burning 612 calories, whereas they might only manage 30 minutes of running at 6 mph (360 calories). In that case, jogging produces a higher total calorie burn. The key is to choose the activity that maximizes total weekly calorie expenditure while considering injury risk and enjoyment.
Using a Calorie Burn Calculator
To get precise estimates for your weight and pace, use an online calorie burn calculator. These tools incorporate MET values and allow you to input your weight, duration, and speed. For walking comparisons, you can also check calories burned walking per mile. If you're interested in step-based goals, see 10,000 steps calories burned math.
Conclusion
The difference in calorie burn between running and jogging is nuanced. Per mile, the energy cost is similar, but per minute, running burns more. For time-efficient workouts, running is superior, but for longer, lower-intensity sessions, jogging can accumulate more total calories. Your choice should align with your fitness level, goals, and preferences. Always consider using a MET-based calculator for personalized estimates.