How to Start Running/Jogging

You might think running and jogging mean the same thing, but in fact they are actually different. The obvious difference between the two is the pace. Jogging is defined as going at a pace of less than 6 mph, while running is defined as anything faster than 6 mph.

When you run at a faster pace, your feet spend less time touching the ground as you move forward. This slight difference means that your muscles are activated differently. According to a study published in the October 2005 issue of the "Journal of Sports Sciences," your pace affects the activation of the muscles in your glutes, hamstrings, quadriceps, shins and calves. The study notes that the faster you move, the more your muscles are activated. The difference in muscle activation is obvious when you compare the physiques of long-distance runners with that of sprinters. Long-distance runners tend to look thin and underdeveloped, whereas sprinters have more muscular physiques.

Sprinting will also give you a better calorie burn. According to the American Council on Exercise calorie counter, a 150-pound person will burn 91 calories jogging at a pace of 5 mph for 10 minutes. That same person burns 113 calories running at a 6-mph pace and 130 calories at a pace of 7 mph. Sprinting has also proven to be a better fat burner. Another study published in the April 2008 issue of the "International Journal of Obesity" concluded that high-intensity exercises such as sprinting burn a much more significant amount of total body mass and fat mass than slower, steady-state exercise such as jogging.

Another benefit to more intensive exercise is that it produces an exercise after-burn or excess post-exercise oxygen consumption. The more your body works beyond its comfort zone, as it does during intense exercise such as fast running, the more it depletes its oxygen reserves. Your body then has to work hard, even after you stop exercising, to restore your oxygen levels. This effort requires energy and leads to continued calorie burn up to 48-hours after you’ve stopped exercising.

Regardless of whether you choose to jog or run, always begin your workout with a 5- to 10-minute warm-up such as walking or light jogging. This helps to warm up your muscles and slowly increase your heart rate and blood circulation. Likewise, end your workout with a 5- to 10-minute cool-down such as a walk or light jog to slowly return your body to the pre-exercise state. If you are new to exercising or have chronic conditions and are considering more intensive exercise such as longer jogs or faster runs, discuss your plans with your doctor first.

Available for: iPhone, Android and Windows

Runkeeper.com is one of the most popular and efficient running apps out there. It's a feature-rich app that enables GPS tracking, distance, speed monitoring, caloric output, and activity history. You can use it just for running or in multiple other sports, including cycling, hiking, skiing, and swimming.

Once your workout is complete, the data can be synced to your account on Runkeeper.com to keep track of your vital stats. Want to stir up a little competition between friends? Post your results to Facebook and Twitter! And don’t forget to check out the FitnessClasses that RunKeeper offers on their website. You can detail your workout to train for a 5K, 10K, half marathon, or a full marathon.

Available for: iPhone, BlackBerry and Android


iMapMyRun makes running fun and easy by turning your device into a social training partner while using GPS to track your distance and route. With more than 2.4 million users, you can easily connect to friends and family via Facebook and Twitter as well as join challenging competitions on iMapMyRun’s homepage. Prizes are given away for certain challenges so it’s good to consistently check their website for fun incentives. iMapMyRun is also available for premium members at just $5.99 a month and provides you with your own marathon training program designed to teach beginning runners to comfortably run 8 or more miles in a single run and then safely complete a marathon in just 12 weeks.


Available for: iPhone and Android

ThemiCoach app keeps your workouts fresh and your body challenged by offering you a custom plan for running a marathon or any other sport you choose. Registering is free and you can choose between a personalized cardio, strength, and/or flexibility program. The miCoach app uses real-time voice coaching in your ear to help pace you and build speed and endurance. You can track your progress and get coaching feedback after every workout.

Bonus: You get to pick your coaching voice! The free app offers an English male or female coach, as well as noted athletes like Derrick Rose and Reggie Bush.

Available for all platforms


SmartRunner allows you to record your run, biking trip, hike, walk, or any other outdoor activity and publish them via the life forum on SmartRunner’s homepage. You can tailor your workouts by defining a time, distance, pace or number of calories you want to burn. You can even snap a photo during your run and the app will save it within that specific route and pinpoint exactly where you were on the map. SmartRunner is a basic, easy-to-use alternative to more complicated running apps that help you train for race day.

Available for all platforms

Whether your training for a marathon or your first 5K, Endomondo lets you personalize your workout by setting a specific goal, even if it's beating a friend’s personal best by connecting via Facebook or your contact list. You can even ‘Compete on Route’ where ‘New York Marathon’ is the very first option. After completing each workout, you can review your map, data, and splits, and you can always go to endomondo.com for more analysis, competitions, and live tracking of friends. Heads up: Your phone needs internal GPS for this app to work.

Availabe for: Android, BlackBerry, iPhone, Windows

Finally, a free app that combines world-class training plans with best-in-class food and calorie tracking! The DailyBurn App gives you quick access to view and track your training plans and exercises and search a comprehensive foods database when you're on the go. You can view your progress or map out your very own training plan on their website. The Cardio Training Plan is designed to improve your endurance and help improve your overall cardiovascular health. Whether your goal is to compete in a 5K, half marathon, full marathon or just to lose weight, this is a great place to start.

Available for: Android, BlackBerry, iPhone, Windows

Runtastic is an all-in-one exercise assistant designed to help you get the most of your workout routine. But it’s not just about the software, it’s about what you do with it. Runtastic provides all the tools you need to optimize your results while inspiring you to really push yourself. This app is all about self motivation and proving to yourself that you can meet any goal you set. The Runtastic homepage keeps a live tracker of other members activity, which adds a competitive element and makes you want to match their distance, duration, and speed.

Available for: Android, iPhone


Whether you’re a beginning runner or an expert, the variety of programs from Personal Running Trainer will whip you into shape fast. Just choose your distance (1 mile, 5K, 10K, half-marathon, or full marathon) and the app provides coaching instructions that are voiced over your own music. The coaching instructions strategically advise you when to run, when to change your pace, and when to rest. Even if you've never considered running a marathon, you'll cross the finish line with ease by the time you complete Personal Running Trainer's 16-week training program.