Slow jogging – the secret to longevity from the Far East

Slow jogging has won the hearts of physical activity enthusiasts around the world. This simple running technique, originating from Japan, has been recognized as an effective form of health prevention. It helps prevent lifestyle diseases, mitigates the effects of a sedentary lifestyle, and contributes to the improvement of overall body function. During the workout, we won’t sweat, get tired, and we can even easily talk or sing songs. What more could you want?

Slow jogging – what is it?

Slow jogging is a method of running training that involves a slow pace (initially even slower than a jog), with small steps (cadence: around 180 steps per minute).

During slow jogging, the feet land on the midfoot, utilizing the natural shock-absorbing mechanism of the foot's arch. This safe landing protects us from injuries and strains to the knee, ankle, and hip joints.

Slow jogging is primarily about enjoyment. We run at our own pace, without overexerting our bodies, without experiencing muscle soreness, and endorphins still do their job. Just 30 minutes of training per day (at least 6 times a week) is enough to experience measurable effects. Of course, even a smaller dose of slow jogging will benefit our health and well-being.

Who invented slow jogging?

Slow jogging (from English, "slow run") originated from years of research on exercise physiology and endurance training. It was conducted by Japanese medical sciences professor Hiroaki Tanaka at the Sports Physiology Institute at Fukuoka University. He was looking for an easy and effective physical activity that nearly anyone could do, which would have a positive impact on health without overloading the body.

At first, the Japanese were skeptical about the idea of slow jogging, but once it was recognized by the American College of Sports Medicine as an extremely effective way to combat lifestyle diseases, it became incredibly popular.

Niko niko – run with a smile

One of the main principles of slow jogging is to train at your own pace, which Professor Tanaka calls "niko niko," a Japanese term meaning "with a smile." The idea is that the training should be light and relaxed enough that we can smile while running.

Over time, specific pace ranges for slow jogging were defined. People with excellent fitness, who regularly engage in sports, can reach speeds up to 12 km/h in slow jogging. Those at an intermediate level will find their "niko niko" pace in the range of 7-8 km/h. For those who are just starting out with physical activity, a speed of 4-5 km/h will be comfortable for jogging.

Benefits of Slow Jogging – How It Works for the Body and Mind

Slow jogging is one of the safest physical activities for the body. Here are some of the benefits it brings:

Strengthens the body's natural immunity,
Prevents lifestyle diseases such as diabetes, obesity, hypertension, atherosclerosis, or heart diseases,
Improves physical and mental condition (it stimulates the creation of new brain cells),
Delays the effects of aging and prevents dementia and Alzheimer's disease,
Helps with weight loss (we burn 2x more calories than during walking).

There are also several reasons why slow jogging is often chosen over traditional running training:

It requires no special preparation,
It’s not tiring,
It’s simple and enjoyable,
Almost anyone can practice it,
It doesn’t cause muscle soreness,
It’s injury-free,
It doesn’t require recovery breaks.

What shoes for slow jogging?

Shoes for slow jogging should primarily be flat (zero drop), breathable, and comfortable. There's no need to buy special running shoes with cushioning, as in slow jogging, as we've mentioned, you land on the midfoot, so it’s more similar to natural (minimalist) running than traditional running techniques. It’s important that shoes for slow jogging have a thin sole – this will make it much easier to feel the landing point. Also, check the flexibility of the shoe, as slow jogging footwear should support the natural movement of the foot's skeletal and joint apparatus. Minimalist shoes, like the Explorer model, are ideal for this purpose.

Slow jogging – how to start? The most important feature of the slow jogging method is its simplicity. No special skills or predispositions are required. Slow jogging is practically for everyone, regardless of age or health condition. Here’s what Professor Tanaka advises to beginners:

“(...) in slow jogging, we don’t need any special technique. Let’s slightly open our mouths and trust nature. Try jogging for 30-60 minutes daily. For those who struggle to find time, I recommend starting with ten minutes, three times a day.”

Remember to run at your own pace, niko niko, which allows for easy conversation and a natural smile.

Finally, we encourage you to watch a short video featuring the creator of slow jogging himself.