Slow Jogging: The gentle way to more fitness and well-being
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Slow jogging is a gentle approach to running that has become increasingly popular in recent years. Unlike traditional jogging, the focus here is on a slow, gentle running speed , where running takes place at a comfortable pace. Slow jogging was developed in Japan by sports scientist Prof. Hiroaki Tanaka and aims to make running an easily accessible and sustainable form of exercise for everyone.
In this article, you will learn what slow jogging is, what benefits it offers and how you can properly integrate it into your fitness program.
What is slow jogging?
Slow jogging differs from classic jogging or running in that it is deliberately done very slowly - so slowly that you can carry on a conversation without getting out of breath. The pace of slow jogging is often less than 6-8 km/h , which for many runners is the equivalent of brisk walking.
The key is to run at your own comfortable pace , with smaller steps and feet almost shuffling on the ground. Prof. Tanaka calls this pace the " Niko niko pace " (in English: smile pace) because it is so relaxed that you can still smile while running.
Benefits of Slow Jogging
Slow jogging offers a number of health and fitness benefits, making it an ideal form of exercise for all ages and fitness levels.
Gentle on the joints
One of the biggest benefits of slow jogging is that it is less stressful on the joints than traditional jogging or running. Because the steps are smaller and the contact with the ground is gentler, there is less stress on the knees , hips and ankles . This makes slow jogging a great option for people who suffer from joint problems or want to get back into running after an injury.
Improved endurance
Although the pace is slower, slow jogging still strengthens the cardiovascular function . The constant, moderate effort improves cardiovascular endurance , which has a positive effect on overall fitness and well-being.
More fat burning
Because slow jogging is done at a moderate pace, the body stays in the so-called fat burning zone for longer. With more intense running, the body tends to burn carbohydrates as its main source of energy, whereas at a moderate pace it uses more fat . This can help control weight or lose weight without putting a lot of strain on the body.
stress reduction and mental relaxation
Due to the relaxed pace and gentle execution, slow jogging is ideal for reducing stress and clearing the head. Many people report that they enter a meditative state while slow jogging and that it helps them to cope better with everyday life.
Ideal for beginners and older people
Slow jogging is an excellent way for beginners , people who are overweight or older adults to get into running. The slow pace allows everyone to get into running without feeling overwhelmed. Since it is very gentle on the body, it can be integrated into the routine in the long term without having to worry about injury.
How to do slow jogging correctly
To get the most out of slow jogging, it's important to use the right technique . Here are some tips for doing slow jogging correctly:
Take short steps
When slow jogging, your steps are shorter than when running normally. When rolling, your foot should land almost under your center of gravity, not far in front of you. This reduces the impact and reduces the strain on your joints.
Gentle ground contact
Instead of landing hard on the ground with your heel, you should place your foot gently and flatly, almost like a shuffle . The foot contact should be soft and fluid.
Upright posture
Make sure you have an upright posture . Your shoulders should be relaxed and drop down, and your gaze should be directed forward. Avoid looking down or lowering your head, as this can lead to tension in the neck.
Keep smiling at a pace
The so-called "Niko niko pace" means that you should run at a pace that does not leave you out of breath and can still carry on a conversation. You should always be able to carry on a conversation while running without having to breathe heavily.
Take regular breaks
Especially as a beginner, you should allow yourself regular breaks . Slow jogging may be gentle, but it is still important to listen to your body and plan sufficient regeneration .
How often and for how long should you do slow jogging?
For many, the goal of slow jogging is to integrate it into their daily routine on a regular basis without overexerting themselves. A moderate goal could be to run 3-4 times a week for 30-60 minutes each time. This frequency is enough to increase endurance, burn calories and strengthen muscles without putting too much strain on the body.
Frequently Asked Questions (FAQ) about Slow Jogging
Is slow jogging only suitable for beginners?
No, slow jogging is ideal not only for beginners, but also for advanced runners and older people . It offers a gentle alternative to intensive running and can be used as part of a varied training plan.
How is slow jogging different from fast walking?
The main difference is in the running style . Slow jogging involves a slight flight phase, while fast walking always involves one foot touching the ground. In addition, other muscle groups are used more when running.
Can slow jogging help you lose weight?
Yes, because slow jogging stays in the moderate intensity range, it is an effective way to burn calories and support fat burning , especially when done regularly.
What equipment do I need for slow jogging?
All you need is comfortable running shoes that support your running technique. Light, well-cushioned shoes are ideal. Otherwise, normal, breathable sports clothing is sufficient.
How can I improve my slow jogging?
If you want to improve your slow jogging, make sure you train regularly and gradually increase your endurance . You can also incorporate strength exercises for your legs and core into your training to strengthen your muscles and improve your running technique.
Conclusion: Slow Jogging – the gentle way to more fitness
Slow jogging is a wonderful alternative to traditional running that is less stressful on the joints and offers many health benefits. Whether you are a beginner, want to get back into running after an injury or are simply looking for a gentle, relaxing way to run, slow jogging can help you stay fit and healthy . Stick to the smile pace, enjoy the movement and benefit from the positive effects on your body and mind!