Slow jogging – running for everyone

The high-speed trap

Do you run? How many minutes per kilometre? What is your time for the 10K? Are you breaking three hours in the marathon? Talk like this is a daily routine for runners with some experience. Anyone can run – so we give it a try… and it turns out it is neither easy nor enjoyable. Sweat runs down your forehead, your breath gets shallow, your muscles hurt, and keeping the pace is really hard. We try to run longer, farther, and faster by following strict diets, buying the newest running shoes, and using apps to compare ourselves with others. Unfortunately, no matter how hard we try, progress is slow – our muscles and joints start to feel it more, and the training becomes tougher. We keep pushing ourselves just to run even faster. What if, after all, we still don’t reach the results we want?

The high speed trap is a good example of how serious sport can make physical activity less enjoyable. Pressure to get good results, racing the clock, and always trying to improve make running harder for many people, both physically and mentally. What does it mean?

• It’s harder to start because it means facing your own weaknesses.
• It’s harder to accept when your performance drops or stops improving because after putting in so much effort,
  no progress can feel discouraging.
• Getting back into running after a break is harder because we may not run as fast as we used to.

That is why trying a new way of running is a good idea. Slower, easier, focused on enjoyment and a healthy lifestyle – like slow jogging.

Slower, but more enjoyable

Slow jogging started in Japan. The creator, professor Hiroaki Tanaka, studied how the body works during exercise and was also a long-distance runner. His own health problems inspired him to create a training method basedon low-intensity sessions and focusing on running technique. His research combined with training led to sporting success – the professor ran a marathon in 2:38:50 at the age of 50! This discovery started the trend we now know as slow jogging – the style became popular in Japan and the USA during the 1990s and 2000s. Slow jogging came to Poland in 2013 – that was when Professor Tanaka visited the country for the first time, and a year later, his book on slow jogging was published.

The core of slow jogging is niko niko – which means smile. Training should feel good, not painful. Instead of pushing for speed and intensity, we go for movement that boosts our mood. With slow jogging, you can enjoy a smile and a conversation while you run. This way, we get almost all the benefits of running, but avoid the downsides like joint strain, sore muscles, and feeling worn out. And the pace? Everyone sets their own niko niko. Slow jogging is usually a bit slower than a jog. So, slowly, with a smile, for your health!

Slow jogging – what is it all about?

Slow jogging is built around three main elements that make it different from other kinds of running. They are:

1. Running pace.
2. Cadence. 
3. Landing technique.

Slow jogging is a low-intensity activity. The pace is very relaxed, with the heart rate staying below 70% of its maximum. We run in the aerobic zone, below the lactate threshold, which allows for easy conversation and smiling. If you start getting out of breath, it’s a sign to slow down. Depending on individual conditions and fitness level, during slow jogging you cover
1 kilometre in 6.5 to 8 minutes.

While slow jogging can be done at any low speed, cadence is what matters most. The optimal value is 180 steps per minute, which is typical for long-distance running. This rhythm allows the muscles to work efficiently and helps you run longer without feeling tired – as long as you don’t run too fast.

In slow jogging, instead of rolling from heel to toe, we land and push off from the middle of the foot. This is a natural running technique, but not everyone feels it right away, especially if they usually wear shoes with thick soles.

Thanks to these three elements, slow jogging is a slow but lively jog
where we take quick, small steps. When running, keep your posture upright – your body steady, shoulders relaxed, arms bent and moving naturally, and your eyes looking ahead towards the horizon. And of course, don’t forget to smile – that’s exactly what it’s all about!

Slow jogging – sport or not a sport?

Both Hiroaki Tanaka and slow jogging enthusiasts point out that it is not really a sport discipline. The goal of this activity is not to chase results, break records, or compete with anyone. We jog for health, enjoyment, and overall well-being, as well as to spend quality time with others – because the low intensity of slow jogging makes it easy to chat as we go. Slow jogging can also be a fun idea for a casual meet-up in the park, an alternative to a walk around the city, or part of an active holiday. You can jog anywhere!

Even though it is laid-back, slow jogging still has a bit of a sporty side to it. Its creator was an experienced long-distance runner, and this method helped him succeed in marathons. Slow jogging is also great for more experienced runners who want to build their aerobic base and improve their running technique. Even though it’s an easy jog, slow jogging still helps improve your heart and lung fitness. Slow jogging can also be used as part of interval training, focusing on cadence and running technique during the recovery phases.

No matter what you want from slow jogging, running at an easy pace helps burn fat, takes care of your muscles and joints, and supports your heart and circulation – just like any other kind of running. We also enjoy the specific benefits that come with this kind of activity:

• No muscle soreness – running below the lactate threshold means we avoid delayed muscle pain, and over time, our lactate threshold improves.
• Less tiredness – training at a lower intensity helps improve daily life and sleep quality.
• Lower risk of injury – slow jogging puts less strain on your body compared to regular running.
• Faster recovery – this kind of activity needs less time to bounce back
  and can be a great way to rest actively after hard workouts.
• Better mood – slow jogging helps reduce stress
  from exercise and the pressure of competing.

Slow jogging against sportcrastination

The relaxed, pressure-free nature of slow jogging, along with its low intensity, make it a great choice to start your journey into physical activity. Almost anyone can do slow jogging – regardless of age, fitness level, or health condition. We especially suggest slow jogging for older people, those who have not been active for a long time, people coming back after injuries, or those who are very overweight – anyone who finds harder exercise too difficult. All you need are comfy shoes and a little time to see how many benefits slow jogging brings.

Exactly – time. Hiroaki Tanaka says that practicing slow jogging for 180 minutes a week can lead to benefits like weight loss and better aerobic fitness. For some, though, that might feel like a big challenge. According to the MultiSport Index 2024: Sportcrastination shows that lack of time is the most common excuse for not doing any physical activity – 28% of Poles say this. Here’s some good news for them: those 180 minutes a week can be split into smaller parts – for example, 3 longer runs, 6 shorter sessions, or 18 ten-minute jogs. So, slow jogging doesn’t have to take up much time – it can just be a nice, easy part of your day.

The pace where a walk naturally turns into a jog is about 7 km/h. You do not need special shoes, sportswear, or fitness training for this. That means you can do slow jogging as part of your everyday activities – whenever you’re moving on your own two feet. It can be anything – like going to the shops, walking the dog, or your trip to work – especially if you decide to catch the bus one stop further away. It can also be a break at the office, a visit to the canteen, or a stroll with someone close – your child, partner, or grandma. We’re not sweating, out of breath, or racing anyone.

Slow jogging kind of has a mindfulness vibe to it. We take our time, not worrying about what happened before or what's coming next. We’re here and now – and we’re feeling good about it. We just enjoy the activity – it doesn’t ask much from us but brings plenty of joy and smiles!

^References:

1. ^{MultiSport Index 2024: Sportcrastination. How (un)active are Poles? Minds & Roses
   i IRCenter dla Benefit Systems, 2024.}
2. ^{Tanaka H., Jackowska M., Slow jogging – a multi-dimensional approach to physical activity in the health convention, Journal of Kinesiology and Exercise Sciences, 2019.}
3. ^{Tanaka H., Jackowska M., Slow jogging. Japoński sposób na bieganie, zdrowie
   i życie, 2014.}
4. ^{Ikenaga M., Yamada Y., Kose Y. and other, Effects of a 12-week, short-interval, intermittent, low-intensity, slow-jogging program on skeletal muscle, fat infiltration, and fitness in older adults: randomized controlled trial, European Journal of Applied Physiology, 2017.}
5. ^{https://www.health.com/slow-running-health-benefits-8640655}
6. ^{https://www.bbc.com/news/uk-england-cambridgeshire-68197824}
7. ^{https://edition.cnn.com/cnn-underscored/health-fitness/what-is-slow-running}
8. ^{https://www.runnersworld.com/training/a46429294/benefits-of-slow-running/}
9. ^{https://www.sciencefocus.com/news/slow-running-heart-health}
10. ^{https://slowjogging.eu/}