As a mod of the r/SlowJogging subreddit, I’ve been a slow runner for decades. But in 2017, I stopped running altogether. I gained weight and lost my fitness. But in the last couple of years, I’ve lost over 50 pounds and returned to slow jogging. I’m so proud and amazed at how much better I feel. In this article, I share my personal story and tips for returning to slow jogging after a long break, as well as a beginner program that includes lots of walking and weighted walking.
Returning to Slow Jogging After a Long Break
Returning to slow jogging after a long break was challenging at first. I had to start with very short runs and gradually increase the duration. But I was patient and persistent, and eventually I was able to build back my endurance.
Here are a few tips for returning to slow jogging after a long break:
- Start slowly and gradually increase the duration of your runs.
- Listen to your body and rest when you need to.
- Don’t be afraid to run at a pace that is slower than walking.
- Find a running buddy or join a running club to stay motivated.
- Make sure to wear comfortable shoes and clothing.
- Stay hydrated by drinking plenty of water before, during, and after your run.
Benefits of Slow Jogging
Slow jogging has a number of benefits, including:
- Improved cardiovascular health
- Weight loss
- Reduced stress levels
- Improved bone health
- Reduced risk of injury
- Increased energy levels
- Improved sleep quality
- Reduced risk of chronic diseases
Slow Jogging Program for Beginners
Here is a sample slow jogging program for beginners:
Week 1:
- Walk for 20 minutes, three days per week.
Week 2:
- Walk for 15 minutes, then slow jog for 5 minutes, three days per week.
Week 3:
- Walk for 10 minutes, then slow jog for 10 minutes, three days per week.
Week 4:
- Walk for 5 minutes, then slow jog for 15 minutes, three days per week.
Continue to gradually increase the duration of your slow jogs until you are able to slow jog for 30 minutes without stopping.
Walking and Weighted Walking
In addition to slow jogging, walking and weighted walking are also great exercises for beginners. Walking is a low-impact exercise that is easy on your joints. Weighted walking is a great way to add intensity to your walks and burn more calories.
To do weighted walking, simply add a weighted vest or backpack to your walks. You can start with a light weight and gradually increase the weight as you get stronger.
Conclusion
Slow jogging is a great way to improve your overall health and fitness. It is a low-impact exercise that is easy on your joints and can be enjoyed by people of all ages and fitness levels. If you are new to exercise, start slowly and gradually increase the duration and intensity of your slow jogs as you get fitter.
FAQ
What is the difference between slow jogging and regular running?
Slow jogging is a low-intensity form of running that is performed at a pace that is slightly faster than walking. Regular running is performed at a faster pace and is more intense.
What are the benefits of slow jogging?
Slow jogging offers a wide range of benefits, including:
- Improved cardiovascular health
- Weight loss
- Reduced stress levels
- Improved bone health
- Reduced risk of injury
- Increased energy levels
- Improved sleep quality
- Reduced risk of chronic diseases
Is slow jogging safe for everyone?
Slow jogging is generally safe for most people, regardless of age or fitness level. However, it is important to talk to your doctor before starting any new exercise program, especially if you have any health concerns.
How often should I slow jog?
Aim to slow jog for at least 30 minutes, three days per week. However, you can slow jog more often if you like. Just be sure to listen to your body and rest when you need to.
What should I wear when I slow jog?
Wear comfortable shoes and clothing that is appropriate for the weather conditions. You may also want to wear a hat and sunglasses to protect yourself from the sun.
What should I eat and drink before and after I slow jog?
Eat a light meal or snack 1-2 hours before you slow jog. Drink plenty of water before, during, and after your slow jog.
Glossary
- MAF training: MAF training stands for Maximum Aerobic Function training. It is a type of slow jogging that is based on your heart rate.
- Cardiovascular health: Cardiovascular health refers to the health of your heart and blood vessels.
- Weight loss: Weight loss is the process of reducing your body weight.
- Stress levels: Stress levels are the amount of stress that you are experiencing.
- Bone health: Bone health refers to the strength and density of your bones.
- Risk of injury: The risk of injury is the likelihood that you will be injured.
- Energy levels: Energy levels are the amount of energy that you have.
- Sleep quality: Sleep quality is the quality of your sleep.
- Chronic diseases: Chronic diseases are diseases that last for a long time.
Sample Slow Jogging Program for Beginners
Here is a sample slow jogging program for beginners:
Week 1:
- Walk for 20 minutes, three days per week.
Week 2:
- Walk for 15 minutes, then slow jog for 5 minutes, three days per week.
Week 3:
- Walk for 10 minutes, then slow jog for 10 minutes, three days per week.
Week 4:
- Walk for 5 minutes, then slow jog for 15 minutes, three days per week.
Continue to gradually increase the duration of your slow jogs until you are able to slow jog for 30 minutes without stopping.
Walking and Weighted Walking
In addition to slow jogging, walking and weighted walking are also great exercises for beginners. Walking is a low-impact exercise that is easy on your joints. Weighted walking is a great way to add intensity to your walks and burn more calories.
To do weighted walking, simply add a weighted vest or backpack to your walks. You can start with a light weight and gradually increase the weight as you get stronger.
Tips for Slow Jogging
Here are a few tips for slow jogging:
- Start slowly and gradually increase the duration and intensity of your slow jogs as you get fitter.
- Listen to your body and rest when you need to.
- Run at a pace that is slightly faster than walking. You should be able to talk in complete sentences while you are running.
- Wear comfortable shoes and clothing.
- Stay hydrated by drinking plenty of water before, during, and after your run.
Conclusion
Slow jogging is a great way to improve your overall health and fitness. It is a low-impact exercise that is easy on your joints and can be enjoyed by people of all ages and fitness levels. If you are new to exercise, start slowly and gradually increase the duration and intensity of your slow jogs as you get fitter.