Slow jogging is a form of aerobic exercise that involves running at a pace that is slower than traditional jogging or running. The recommended pace for slow jogging is known as niko niko pace, which is the pace at which one can maintain conversation without significantly exceeding their lactate threshold. The concept of slow jogging originated in Japan in the 1980s and has gained popularity in recent years as an alternative form of exercise that promotes cardiovascular health, weight loss, and overall well-being.
The Benefits of Slow Jogging
Slow jogging has numerous benefits for the body and mind. Regular slow jogging can help to improve cardiovascular health, increase endurance, burn calories, reduce stress and anxiety, and improve cognitive function. According to the Slow Jogging book, slow jogging can also help prevent the development of diseases such as heart disease and diabetes, and can even improve memory fitness. Additionally, slow jogging can be a low-impact form of exercise that is less likely to cause injury than high-impact exercises like running or jumping.
How to Start Slow Jogging
For those who are new to exercise or are looking to start slow jogging, it is important to begin slowly and gradually increase the duration and intensity of the exercise over time. One approach is to begin with a combination of slow jogging and walking, gradually increasing the duration of slow jogging over time. It is also important to choose comfortable and supportive running shoes and to dress appropriately for the weather conditions.
Training for a Marathon with Slow Jogging
Despite the slow pace of slow jogging, it is possible to train for a marathon using this method. According to the Slow Jogging book, some elite runners incorporate slow jogging into their training routines as a way to recover and prevent injury. One recommended training strategy for slow jogging marathon runners is the negative split, which involves running the second half of the marathon slightly faster than the first half.
The Science Behind Slow Jogging
The Slow Jogging book cites several studies that support the benefits of slow jogging for cardiovascular health and weight loss. One study found that slow jogging at niko niko pace was more effective for weight loss than interval training, which is a popular method of exercise that involves short bursts of high-intensity activity. Another study found that slow jogging could improve insulin sensitivity and lower blood sugar levels in individuals with type 2 diabetes.
Tips for Getting the Most Out of Slow Jogging
To get the most out of slow jogging, it is important to focus on overall activity rather than just the jogging routine. Incorporating slow jogging into everyday activities such as walking or cycling can help to increase overall energy expenditure and promote weight loss. It is also important to establish a routine and commit to it financially by investing in running gear or healthy snacks. Additionally, finding what approach to jogging best suits one’s preferences and lifestyle can help to make slow jogging an enjoyable and sustainable form of exercise.
Overall, slow jogging is a simple and effective form of exercise that can provide numerous benefits for the body and mind. By starting slowly and gradually increasing the duration and intensity of the exercise, anyone can incorporate slow jogging into their lifestyle and reap the benefits. Whether training for a marathon or just looking for a low-impact form of exercise, slow jogging can be a natural and enjoyable way to improve overall health and well-being.
About the Book Slow Jogging
Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running is a book written by Hiroaki Tanaka, a renowned exercise physiologist, and Magdalena Jackowska, a health journalist. The book is based on the concept of “niko niko pace,” which translates to “smiling pace” in Japanese, and is a comfortable, conversational speed that allows runners to stay within their lactate threshold and avoid accumulating lactic acid, a substance that can cause fatigue and discomfort.
The book explains how slow jogging can help individuals achieve their health and fitness goals in a sustainable and enjoyable manner, without causing excessive strain or exhaustion. It provides a comprehensive guide on how to implement this low-intensity exercise routine into your daily life, including proper form, pacing, and breathing techniques, as well as tips on how to stay motivated and overcome common obstacles.
Slow Jogging is also backed by scientific research, with the authors citing numerous studies that demonstrate the effectiveness of this approach in preventing and managing various health conditions, including diabetes, heart disease, and obesity. They also discuss the physiological and psychological benefits of slow jogging, including improved cardiovascular health, increased energy, and reduced stress and anxiety.
The book is written in an accessible and engaging style, with personal anecdotes and inspiring stories of individuals who have successfully adopted this approach to improve their health and well-being. It also includes practical tools and resources, such as training plans and nutrition tips, to help readers achieve their goals.
Overall, Slow Jogging is a compelling and informative read that challenges conventional ideas about exercise and offers a fresh perspective on how to achieve lasting health and fitness through a natural and enjoyable approach.