Slow jogging: how to run slower and enjoy more

In a world dominated by the pursuit of results and intensity, slow jogging emerges as a revolutionary movement philosophy. It is a method that rejects pressure and pain in favor of joy, comfort, and long-term health benefits. Forget about breathlessness, cramps, and grueling effort. Slow jogging, or running at a "niko niko" pace (with a smile on your face), is an option for everyone – regardless of age, weight, or fitness level. In this article, we will explore what this Japanese phenomenon is all about, what effects it brings, and how to easily incorporate it into your life to rediscover the love for physical activity.

What is slow jogging and how does it differ from traditional running?

Are you wondering,what is slow jogging?? It is much more than just running slowly. It is a conscious training method developed by Japanese professor Hiroaki Tanaka, aimed at maximizing health benefits with minimal strain on the body. The key principle is to maintain a pace that allows for easy conversation or even singing – this is the so-called "niko niko" pace, which in Japanese means smile. Unlike traditional running, where the focus is often on breaking speed and endurance barriers, slow jogging emphasizes regularity, comfort, and the pleasure of movement. The main difference lies in the intensity – it is comparable to brisk walking, but thanks to a specific technique, which we will discuss later, it engages muscles in a more effective way and burns more calories.

Traditional running often comes with a high risk of injuries to the knee, hip, or spine due to the significant impact force of the foot hitting the ground. Slow jogging, by landing on the midfoot and taking very short steps, drastically reduces these stresses, making it a safe form of activity even for overweight individuals, seniors, or those returning to sports after a break. It is a philosophy that says: "You don’t have to suffer to be fit."

Health benefits of slow jogging: from improved fitness to stress reduction.

Regularly practicing slow jogging brings a wide range of benefits that go far beyond just improving fitness. It is a holistic approach to health that positively affects both the body and the mind.The effects of slow joggingcan be noticed after just a few weeks of regular training. First and foremost, it is an excellent workout for the cardiovascular system. Although the intensity is low, regular effort strengthens the heart, improves circulation, and helps regulate blood pressure. Moreover, it is an activity that minimally burdens the joints while simultaneously stimulating the bones to strengthen, which can help prevent osteoporosis.

On a mental level, slow jogging is a powerful tool for combating stress. The lack of pressure on results and the ability to run at a comfortable pace promote relaxation and quiet the mind. During exercise, endorphins, known as happiness hormones, are released, which directly translates into improved mood and overall well-being. Many people discover in slow jogging a form of moving meditation that allows them to detach from daily problems. Here are the main benefits in a nutshell:

• Strengthening the heart and improving cardiovascular endurance.
• Reducing the risk of lifestyle diseases such as hypertension.
• Effective and safe support for the weight loss process.
• Increasing bone density and protection against osteoporosis.
• Significant reduction in stress levels and improvement in mood.
• Minimal risk of injury compared to traditional running.
• Improvement of overall fitness and vitality of the body.

How to start slow jogging: a guide for beginners.

Starting your journey with slow jogging is incredibly simple and does not require specialized equipment or high fitness levels. It is an activity designed for beginners. The most important principle is the rule of small steps – literally and metaphorically. Don’t impose long distances on yourself right away. Start with 20-30 minutes of training, 3 times a week. You can even alternate jogging with walking if you feel the need. The key is to listen to your body and maintain the "niko niko" pace. If you start to feel breathless, slow down. The goal is to enjoy movement, not to fight for survival.

Choosing footwear and preparing for training.

Choosing the right footwear is important, although not as strict as in traditional running. In slow jogging, it is recommended to wear shoes with a flexible and relatively thin sole that allows for natural foot movement and landing on the midfoot. Avoid heavy shoes with a lot of heel cushioning, as they can force improper technique. You don't need expensive, specialized models – often simple, lightweight sports shoes are sufficient. Before each training session, remember to do a short, dynamic warm-up (e.g., arm circles, hip rotations, leg swings), and after finishing, take a few minutes for gentle stretching of the main muscle groups.

Slow jogging technique: correct posture and breathing

Correctslow jogging running techniqueis key to reaping the full benefits of this method and avoiding even minimal injury risks. It focuses on several fundamental elements that distinguish it from the intuitive, often incorrect way of moving. First and foremost, maintain an upright posture, with your chin slightly raised and your gaze directed forward. Avoid slouching and leaning forward. Your shoulders should be relaxed, and your arms should move naturally along your torso.

The most important technical aspect is footwork. Unlike many amateur runners who land on their heels, in slow jogging, we aim to land on the midfoot. This is a natural shock absorber that protects the joints. Steps should be very small and quick – the goal is to achieve a cadence of about 180 steps per minute. Imagine you are running over hot coals – your feet should barely touch the ground. Breathing should be natural and calm. If you can talk comfortably while running, it means your breathing is correct.

Slow jogging and weight loss: how to burn more calories effortlessly

Many people approach the idea of losing weight through such low-intensity activity with skepticism. However, slow jogging can be surprisingly effective in the battle against excess pounds. The secret lies in the physiology of exercise. Although we burn fewer calories per minute than during fast running, the comfortable pace allows us to run for much longer, ultimately leading to a greater total energy expenditure. A 60-minute training session at a "niko niko" pace will burn more calories than a 20-minute exhausting interval.

Moreover, slow jogging primarily activates slow-twitch muscles, which prefer fats over glycogen (stored carbohydrates) as an energy source. This means that during a long, slow run, the body more effectively taps into fat reserves. Professor Tanaka demonstrated that running this way can burn nearly the same number of calories over a distance of one kilometer as during fast running – it just takes longer, without the negative side effects of fatigue and injury risk. Consistency and regularity in slow jogging are key to sustainable and healthy weight loss.

Edyta Dawiskiba

Witalna Forever is Edyta Dawiskiba promoting holistic health through individual and group training programs that combine fitness with techniques for improving mental well-being. Join us on the journey to better health!

Follow us

Menu

Address

Warsaw

Contact

contact@witalnaforever.com