Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running” is a comprehensive guide to the revolutionary approach to running known as Slow Jogging. Written by Hiroaki Tanaka, this book explores the science behind this innovative approach and provides practical tips and guidance for individuals looking to incorporate Slow Jogging into their fitness routine.

The book emphasizes the importance of slow and steady pacing for weight loss, health, and enjoyment, and is based on the latest scientific research and principles. It explains how Slow Jogging can help individuals build endurance, increase their metabolism, and promote overall health and well-being, while avoiding the harmful effects of high-intensity exercise.

In addition to its focus on science and health, the book also highlights the fun and supportive community aspect of Slow Jogging. With its emphasis on natural, effortless movement and a supportive community of fellow runners, Slow Jogging provides a welcoming and enjoyable environment for individuals of all ages, fitness levels, and body types.

Whether you are a beginner or a seasoned runner, “Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running” is an essential resource for anyone looking to experience the benefits of this innovative and effective approach to running.

Quotes from Slow Jogging Book

“138 – (your age divided by 2). If you are thirty, that would be 123 beats/minute, 118 beats/minute for a forty-year-old, 113 beats/minute for a fifty-year-old, and 108 beats/minute for a sixty-year-old.”

“50% of VO2 max is Niko Niko”

“A dose of slow jogging every day is a natural method to improve brain and “memory fitness.” The sooner you start, the better, even if you are far from being elderly.”

“A person suffering from the metabolic syndrome is twice as likely to develop heart disease and five times as likely to develop diabetes.”

“Almost 2,500 years ago, Hippocrates recommended “give every individual the right amount of exercise, not too little and not too much.””

“Always look at the big picture. Yes, it would be great to get a bikini-ready body in a couple of days and miraculously be able to keep it forever, but that’s not likely to happen. You’re probably going to have ups and downs, feel motivated or not, sometimes lose weight, and sometimes put it back on. Don’t be too hard on yourself and give up after small failures…This highlight has been truncated due to consecutive passage length restrictions.”

“Apparently interval training isn’t the most optimal method of training; running really slowly is, as it occurs without the accumulation of lactate [a substance produced in human bodies during muscular effort]…””

“As long as slow jogging feels comfortable, there’s no reason to avoid it during pregnancy. It will help to prevent excessive weight gain and also strengthen your core muscles, which are crucial during child birth.”

“As was Shorter, Kawauchi is an example of a great runner who trains mostly below his target pace, except for one day per week of interval training and races.”

“As you can see, with long runs at niko niko pace, you teach your body to use fat as fuel. That means that in marathons, even if you do run out of glycogen, your body will smoothly switch to fat-fueling like a hybrid car.”

“Because running speed and energy expenditure are in linear relation, the physiological efficiency of running is the same at every speed, from slow jogging to sprinting. The calories that you burn with every mile are exactly the same, whether it takes you thirty minutes or six minutes to cover a mile.”

“Calculating from Shorter’s best marathon time (2:10:30), we can assume that his target marathon pace is just under five minutes per mile, or about 3:05 per kilometer. As you see, except for interval training on Thursday, his training consisted of running slower than his marathon pace. That easy running represented as much as 97 percent of his total training distance.”

“Commit financially. Investing in running gear, a gym membership, or a supply of healthy snacks can be helpful when the motiva…This highlight has been truncated due to consecutive passage length restrictions.”

“Contrary to what you may have been told, the effects of interrupted exercise on our health and weight loss are just as promising as continuous exercise.”

“Despite requiring higher energy expenditure, running was thought to be equally tiring as walking and expressed with a similar number on the RPE scale.”

“Don’t get easily discouraged and don’t worry about what others think. We can tell you straight away that when you slow jog, surprised walkers may overtake you and hard-core runners may laugh. What counts is that you’re out there realizing your goals. You’re much more likely t…This highlight has been truncated due to consecutive passage length restrictions.”

“During very slow jogging the energy comes mainly from contractions of slow-twitch fibers and their number increases to maximum at niko niko pace.”

“Faced with the plague of diseases of affluence, in 1989 the Japanese Health Ministry started to officially encourage physical activity at niko niko pace. In 1995, the American College of Sports Medicine also confirmed the effectiveness of light physical activity. Studies in Japan and America continued providing more and more proof for its efficiency in preventing diseases and improving health.”

“Find what approach to jogging best suits you. Decide whether you want to jog alone or with a buddy, listen to music if you want, jog in the morning, evening, or during the day, use fancy equipment and clothes, or just your old sweatpants. There’s…This highlight has been truncated due to consecutive passage length restrictions.”

“Focus on overall activity. For faster health and weight-loss results, don’t only add the jogging routine to your life, but think about your existing habits. Jog, walk, or cycle instead of driving everywhere. Take the stairs instead of the elevator. Remember that all your household tasks like cleaning or gardening add greatly to your total daily energy expenditure. Take a break at the office every hour or two to stand up from your des…This highlight has been truncated due to consecutive passage length restrictions.”

“For complete beginners, it is recommended to start at an even lighter intensity, alternating one minute of slow jogging with thirty seconds of walking.”

“For the average fifty-year-old, that moment happened at a speed of three miles per hour, and for seventy-year-olds, at 2.5 miles per hour.”

“For those of you who are at the beginning of your jogging adventure, niko niko pace will probably be lower than walking speed; we suggest starting at 2 to 3 miles per hour. Be warned: It’s highly possible that surprised walkers will overtake you. If this happens, just smile and keep going!”

“For those with the lowest fitness level, it’s usually around 2.5 miles per hour.”

“Forefoot run!”

“Frank Shorter, the 1972 Olympic Marathon champion and one of the inspirations for the American running boom of the 1970s, was well-known for doing a lot of his training slowly. “My simple, basic theory involves running very easily—at what I call conversational pace—75–90 percent of the time,” Shorter wrote in his book Olympic Gold: A Runner’s Life and Times (1984).”

“Generally recommended marathon strategy for more advanced runners is the negative split, which means running the second half of the marathon slightly faster than the first half. This recommendation is based on the physiological facts of glycogen depletion explained above, observation of the most successful elite marathoners, and Professor Tanaka’s personal experiences.”

“HDL levels also got worse after one month of abandoning regular slow jogging. Establishing your exercise routine is a great first step, but only sticking to it guarantees lifelong results!”

“If we intentionally switch to running (more specifically, very slow jogging), we are going to need more energy (and burn more calories) but will feel no more tired than when walking. To put it simply: when walking or jogging at the same, low speed, you’ll burn many more calories in the same amount of time if you jog.”

“If you have no trouble walking, you’re fit enough to do slow jogging. If your current weight, age, or condition raises concerns about starting an exercise routine, consult your physician or exercise physiologist. Make sure to explain that you’re planning to do slow jogging, w…This highlight has been truncated due to consecutive passage length restrictions.”

“If you have recently been diagnosed with type 2 diabetes, you probably haven’t exercised in years, and the idea of doing so might seem intimidating. Don’t worry—as long as you start slowly, exercis…This highlight has been truncated due to consecutive passage length restrictions.”

“If your slow jogging technique is correct and you don’t exceed your niko niko pace, you’re not risking muscular damage and fatigue that would require a long recovery time. (You can consider a rest day if you feel particularly tired after a long jog.)”

“In 2012, 29.1 million Americans, or 9.3 percent of the population, suffered from diabetes. With close to two million new diagnoses every year, it remains the seventh leading cause of death in the United States.”

“In Japan, you will see people slow jogging everywhere, and you’ll see all kinds of people doing it. You’ll see the elderly, moving at two-to-three miles per hour, which for many people is close to walking speed. There are also busy businessmen, who know that five minutes of jogging a few times a day can be as beneficial to their health as twenty or thirty minutes of continuous exercise. Then there are experienced runners who alternate intense training with slow jogging, giving their bodies a chance to recover and reminding themselves of the pure, childish joy of running in fresh air, which …more”

“In scientific terms, niko niko is the pace that one can keep without significantly exceeding one’s lactate threshold, or the point when lactate starts to accumulate dramatically. And that’s the pace we recommend for slow jogging,”

“In the golden age of interval training, Norpoth—and by extension, Van Aaken—recommended a training method based on long, slow distance, still well known as LSD. He defined LSD as running a long distance at a steady, conversational speed and heart rate below 150 beats per minute (130 beats per minute on average). Van Aaken recommended the same method for almost everyone, from children to the elderly. In 1960, he founded the Western Germany Elderly Long-Distance Runners Association.”

“It’s highly possible that, if you begin your running program at the proper intensity, you will be overtaken by walkers. Don’t let this discourage you.”

“It’s never too late. The sooner you start, the bette…This highlight has been truncated due to consecutive passage length restrictions.”

“Japanese runners who base their training on long distances at relatively low speed are strong marathon runners who are used to maintaining pace even when they run short of gasoline.”

“Jogging is different from most popular physical fitness programs. Unlike weight lifting, isometric exercises, and calisthenics with their emphasis on muscle building, jogging works to improve the heart, lungs, and circulatory system. Other body muscles are exercised as well, but the great benefit comes from improving the way the heart and lungs work. After all, when you are past thirty, bulging biceps and pleasing pectorals may boost your ego, but your life and health depend upon how fit your heart and lungs are. Jogging is a simple type of exercise, requiring no highly developed skills. The …more”

“Learn to predict the obstacles that you’ll constantly face and work through them. If you know that in the evening you’re likely to feel too tired to go for a jog, plan it for the morning instead. If you know that you have dinner plans that will likely sabotage your diet, …This highlight has been truncated due to consecutive passage length restrictions.”

“Make it easy to go for a jog without wasting a lot of time getting ready. Prepare your running shoes and clothing the night before if your jog is in the morning, or carry these items with you whenever you have a while to spare. If you’re just jogging for ten minutes between daily activities,…This highlight has been truncated due to consecutive passage length restrictions.”

“Make slow jogging an activity that you look forward to rather than a dreaded routine. Choose a morning jog to get a boost of energy that lasts all day. Or go for a calming jog before bed to relax and make the stress of the day go away. If occasionally you’re really not in the mood to run, don’t push yourself. You’ll soon be surpr…This highlight has been truncated due to consecutive passage length restrictions.”

“Many of us exercise less as we grow older. But our bodies grow older because we exercise less and less! We have seen many people who started jogging at age sixty, seventy, or eighty after decades of a sedentary lifestyle. Some of them have even run marathons by now.”

“Metabolic syndrome is not a specific disease itself, but the name for a group of risk factors (that tend to but do not have to occur together) that increase the risk of heart disease and other health problems, such as diabetes and stroke.”

“Moderate exercise such as slow jogging can lower blood sugar levels, improve insulin sensitivity, and strengthen the heart, making working out great and natural medicine.”

“No matter the reason that you first started to exercise, it will definitely influence many aspects of your health to an extent you might not even expect.”

“No matter what method you choose to estimate it, your optimal pace can be kept with a smile. It’s the speed of walking and conversation; if you are out of breath and not able to have a conversation, you should slow.”

“Once jogging becomes your habit, the initial “boredom” is likely to turn into a chance to observe the world around you that you have been missing so far. You will be there to see the world waking up or going to sleep and to witness the changes in seasons.”

“Only within the last several years has it become clear that the almost miraculous effects of physical activity are mostly due to the endocannabidoid system, responsible for easing our pain, relieving our stress and influencing our mood.”

“Run at walking speed; rather, jog.”

“Running and jogging require the use of all the muscles that would otherwise shrink, making easy and enjoyable jogging a great way to prevent and recover from sarcopenia.”

“Running in slow jogging style is effective no matter how slow it is. Running one mile you will burn the same number of calories whether your speed is 2 miles per hour or 10 miles per hour. That’s why, from the point of view of weight loss, slow jogging pace is equally effective as more strenuous speed. Also, no matter how slow your jogging is, you can burn up to twice the calories you burn walking the same distance.”

“Running slowly is vital for elite runners because it allows them to get the miles in while staying fresh for the hard days.”

“Set challenging but attainable goals. Don’t aim too high too soon. It’s easier to succeed starting with small steps, and set a more ambitious goal next time.”

“Set specific goals and rewards for achieving them. If your main target is weight loss, decide on a number of pounds you first want to lose, and then set a realistic, but specific amount of time in which to do so.”

“Several decades ago we decided to focus our studies on individually adjusted optimal exercise intensity. It gradually became clear that thirty minutes a day of physical activity light enough to be done with a smile can make miracles happen.”

“Sign up for a race well in advance. It can be just a 5K, but knowing that it’s on your calendar and you have already paid for it…This highlight has been truncated due to consecutive passage length restrictions.”

“Similarly, however long your break from exercising may be, you can recover considerably quickly. We have heard of many examples of runners who kept running despite injuries and got gradually worse. When it hurts, be smart enough to stop training.”

“Since the muscles most affected by sarcopenia are the muscles we use when running or jogging, we have checked the effects of slow jogging training at a speed equal to or slower than the usual walking speed in older Japanese. Leg muscle strength and mass both significantly increased during a twelve-week program, suggesting that slow jogging can be a great tool to prevent and cure sarcopenia.”

“Slow and Niko Niko wins the race.”

“Slow jogging and forefoot running require going back to basics and the instinctive way of running, so simple shoes with thin, elastic soles and a wide toe box, fitting well on the heel, are strongly recommended.”

“Slow jogging at niko niko pace activates the greatest number of slow-twitch fibers, without activating the fast-twitch ones. That’s why it’s possible to continue exercising for a long time with no fatigue or running out of breath. We are slightly simplifying the process here, but thanks to regular, slow exercise, slow-twitch fibers work more effectively and part of them changes their nature, which results in lower lactate accumulation even for faster running.”

“Slow jogging not only prevents metabolic syndrome, but significantly increases the fitness level, thereby lowering mortality even in those already suffering from the syndrome.”

“Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running”

“So what is the “secret sauce” of long-term healthy running? • Slow down! • Run for joy • Recover • Do not run too hard • Finish each run as if you could do it again • Keep fast and agile with short sprints and drills • Keep mobile, especially in the ankles and hips • Keep your foundation strong—this is your foot. Wear flat shoes shaped like your foot to stand, walk, run, and play. • Go barefoot as often as you can. • Learn the skill of running and keep trying to master this. A tool like TrueForm motor-less treadmill helps. • Do simple strength training with Kettle Bells and Burpees • Be your …more”

“Someone once said that running a marathon, which is 42 kilometers long, is not such a big deal, and that the real challenge is to keep running and enjoying it for forty-two years. We couldn’t agree more.”

“Speed is individual and relative. We’re not saying to jog at three miles per hour if your usual training speed is six minutes per mile. What we’re suggesting is to run at a speed that is slow for you. As long as it’s your comfortable and easy pace, it’s the slow jogging we’re talking about, even if it looks fast to beginners.”

“The exercise intensity of 50 percent of VO2 max is an extremely interesting intensity from the physiological point of view. That’s when the stroke volume of the heart (the volume of blood pumped per one heartbeat) is the largest, lipid metabolism is the highest, and the accumulation of catecholamine (an indicator of lactate and sympathetic nerves’ agitation) starts.”

“The key to slow jogging is what we call niko niko pace. In Japanese, niko niko means “smile.” Unlike traditional training, which requires concentration and effort, slow jogging is more like taking a walk, at an intensity light enough to enjoy conversation or, if you’re by yourself, to just smile.”

“The recommended average speed for joggers ranged from 15-minute miles to 7-minute miles.”

“The results of our study in Tokyo showed that, in a group of 9,000 office workers, the cancer mortality rate of those of the high fitness level was 59 percent lower compared to those of the lowest fitness level.”

“The term “jogging” became widely used in the United States in the late 1960s, as it was a result of a popular book with the title Jogging. Its author was University of Oregon track coach and Nike cofounder Bill Bowerman. He had been exposed to jogging while on vacation in New Zealand with his college team. He took time off and went for some easy runs with legendary running coach Arthur Lydiard, who had trained several Olympic running champions. On weekends, Lydiard would invite locals to join him for “fitness and sociability” runs, or what he called jogging. Lydiard wanted New Zealanders to …more”

“The world isn’t going to end if you don’t exercise or forget about your diet for one day. Forgive yourself for occasional lapses. Don’t make it an excuse, but remember that what you want to achieve are lifelong goals, so one less successful day won’t und…This highlight has been truncated due to consecutive passage length restrictions.”

“There are some speeds at which it’s possible to either walk or run. So when do we actually start to run? Interestingly, when increasing the speed on the treadmill, the moment when we switch from walking to running is quite similar for all of us. According to research by Alan Hreljac, published in 1993 in Medicine and Science in Sports and Exercise, it’s 4.6±0.28 miles per hour in America, and about four miles per hour in Japan.”

“There’s no such thing as being too old for running. Quite the contrary: the older you are, the more important it is that you exercise.”

“Think of the first eighteen miles as a warm-up and the remaining 8.2 as the actual race!”

“Those who exercise tend to be healthier and live longer than those who don’t. That’s simply a fact that is commonly known and confirmed by numerous studies. What’s not as widely known is what dose of exercise gives the highest chance of longevity.”

“To feel and remember movement patterns, try jogging in place, jumping, jogging backwards or barefoot. That is when your feet move naturally, which is the movement you will aim at when jogging as well. Just be careful—do not try jogging on your tiptoes, but by using the upper-central, widest part of your foot.”

“Try to find a local jogging group. Even if on most days you’ll be jogging on your own, it gives you extra structure and motivation to…This highlight has been truncated due to consecutive passage length restrictions.”

“Use an activity tracking app or keep a training log. It’ll be great motivation to see how far you’ve come over time. Track changes in your body weight as well. This will fluctuate on a…This highlight has been truncated due to consecutive passage length restrictions.”

“Weight loss is among the top reasons to exercise. Unless you’re one of the rare few who are naturally skinny well into adulthood, you’ve probably tried various diets or exercise regimes in the hope of slimming down.”

“Weight loss is much faster and safer when you combine exercise with mild calorie restrictions. A study we conducted provides support for this approach.”

“What counts is now. The past is in the past. If you haven’t been eating healthfully and exercising for quite a while and feel regret and guilt about your condition and appearance, try to forget it. What you need to work on is present condition. No matter how bad your fitness level is and how many extra pounds you have to lose, now is when…This highlight has been truncated due to consecutive passage length restrictions.”

“What the study also showed was that you need to continue exercising to keep your blood pressure low, so remember to keep working out once you get better.”

“What we can recommend is intervals at your target marathon pace in addition to regular slow jogging. Try five to ten repeats of a half-mile to a kilometer at your marathon pace.”

“When landing on your forefoot, the Achilles tendon gives you natural elasticity that helps you to spring off your feet and jump higher.”

“When you run too fast, you can damage your body, it can break down, and/or you can get injured or sick. If you’re not running at all or doing only super light activity such as walking, that’s not enough to markedly improve your health and fitness. The happy middle ground is slow jogging.”

“With slow jogging, waist fat is easier to get rid of than you’d think. Looking at average changes in waistline and body weight, every pound lost with slow jogging results in almost one inch less around the waist.”

“You might have heard of a training method promoted by Dr. Tabata of Doushisha University. His original protocol requires a five-minute warm-up, eight intervals of twenty seconds of maximal intensity exercise followed by ten seconds of rest, and a two-minute cooldown.”

“You’ll lose weight, reduce stress, prevent illness, and improve brain function. And, believe it or not, within a year you will be able to run a marathon, if that’s a goal you aspire to.”

“Run with Smile, Midfoot Strike.”

“Slow jogging” at niko niko pace, the training method we developed, was significantly lighter. Similarly designed to improve aerobic capacity and health but based on the intensity of just 50 percent of VO2 max, slow jogging means a very relaxed walking pace of 55 yards in 40 to 50 seconds or one mile in 21 to 26 minutes for the least fit runners.