Jogging vs Sprinting

jog vs sprint

There are so many health benefits attached to both jogging and sprinting. For example, they can help you with weight loss, improve the health of your heart and help in warding off depression. Choosing one of them over the other depends on your health goals as well as your overall fitness levels.


Jogging is considered a steady-state exercise, meaning that the intensity stays the same throughout. Think: doing less, for longer-jogging is a low intensity, long duration exercise model. A jogger will exert less strain on the body, and can keep on jogging for much longer than a sprinter can keep sprinting. “Less strain” does not necessarily mean that jogging is not effective as a calorie-burning exercise: a study from Harvard Medical School shows that a person weighing 185 pounds can burn up to 355 calories by jogging 5 mph for 30 minutes. Thus, jogging is effective in the fight against fat.

Jogging and Weight Loss

Although you generally have to jog for 30 to 45 minutes if you are going to see any significant weight loss, this is not a problem because anyone can jog for 30 minutes to an hour without becoming too exhausted.

The drawn out nature of jogging keeps your heart pumping, increases blood circulation and burns fat, making it a viable option for coping with those high-calorie foods that you consume.

Jogging and Fat Burning

There is no debating the issue-jogging burns fat-a lot of it in fact. However, there is a down side: the protracted nature of jogging makes your body to burn lean muscle tissue as well. This reduction in lean muscle tissue will lead to a high body fat percentage. This is the reason why marathon runners are the leanest of athletes.

You may not burn as much fat as you would like and may have to resort to lifting weights and resistance training to ramp up the fat loss and maintain you lean muscle tissue.



Sprint exercise is characterised by intense bursts of speed followed by rest periods. Sprinters usually train by running at top speed for 100 to 200 meters. These athletes have well defined muscles and look chiseled, with physiques similar to those of a body builder.

Sprinting and Weight Loss

When you sprint, your body produces human growth hormone which stimulates the production of lean muscle throughout the body. Lean muscle is a true fat burner, so an increase in lean muscle leads to an increase in fat burning, which in turn leads to faster metabolism. A faster metabolism leads to more fat loss, and the cycle goes on.

Sprinting and Fat Burn

The effectiveness of sprinting lies in the preservation and growth of lean muscle mass-but it does not end there. Sprinting also adds to your bone density-unlike jogging which reduces bone density.

In essence, while sprinting may not lead to much general weight loss, it leads to a lot of fat loss-more so than with jogging. This is because you build muscle while losing all your fat. A toned body is the result.

So, Why Sprint Training?

For many reasons, sprint training is the way to go for anyone looking for a change of routines:

  • Quick-Acting: We don’t want to spend the whole day exercising, but we still want results. Sprint training leads to greater fat loss with each step you take. By sprinting 400 yards (or 50 meters, 8 times) you can burn hundreds of calories in less time than your 45-minute jog.
  • No Injuries: There is less of a chance of sustaining serious injury by running a few hundred meters than one would face when jogging 3-4 kilometers.
  • Deeper Breathing: The energy needed to sprint will push you to breath deeper and harder, pushing your cardiovascular system to its limits. This expands and strengthens your lungs, leading to greater aerobic and anaerobic energy.
  • More Speed: Sprinting pushes your body to move a lot faster. Regular training that involves running at top speed will eventually make you start running faster as your top speed increases.