What is slow running?
Slow running is running at a pace just faster than brisk walking. Runner and TikTok content creator @heyjonhwang says the key is to consciously run slowly, at what is called the “niko niko” pace in Japan, in other words, “running with a smile.” According to him, this roughly corresponds to a pace at which you can maintain a conversation while running, or a Zone 2 heart rate training.
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Zone 2 heart rate means moderate-intensity physical activity during which the heart rate increases slightly. According to Cleveland Clinic, at this intensity the heart should beat at about 60–70% of the maximum heart rate.
How is this type of running beneficial to the body?
“I am an advocate of slow running, especially for people who like the idea of running itself but dislike the pressure to run fast,” says physiotherapist Lindsy Jackson. According to her, slow running can have several advantages.
- Less intimidating for beginners
According to Dr. L. Jackson, running can seem intimidating to some people. “If a person thinks that running will immediately leave them breathless and gasping for air, racing or constantly trying to improve their previous result, they might not start running at all. Slow running removes part of this psychological barrier. In other words, it is easier for a person to commit and start.”
When physical activity seems manageable, the likelihood of sticking with it increases. And consistency is much more important than how hard a single workout seems.
According to L. Jackson, when choosing any physical activity, you should aim to find something enjoyable, suitable for your abilities, and sustainable over a long period. The goal should not be to “find the hardest physical load you can still endure.”
- Can improve cardiovascular health
“Although the pace is slower, slow running still makes the heart and lungs work harder and improves aerobic capacity,” says T. Denninger.
During Zone 2 exercises, the body also gets more energy from fats because the load is not high enough for the body to intensively use other energy sources, such as carbohydrates or proteins, according to Mayo Clinic.
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- Can improve mood and cognitive abilities
It has been proven that physical activity contributes to improving cognitive abilities and psychological well-being. Moreover, a recent study published in the journal Imaging Neuroscience found that 10 minutes of “very slow running” improved participants’ mood, executive functions, brain activity, and thinking skills.
- Can increase endurance
According to Cleveland Clinic, slow running can help increase endurance and reduce fatigue. It can improve overall physical endurance, strengthen muscles, help improve running technique, and gradually condition joints, ligaments, tendons, and bones to the load experienced during running. If desired, it can help later transition to more intense training.
Where to start?
If you are already walking for physical activity and want to make your workouts a bit more intense, slow running is the best choice. A few tips for beginners:
Alternate walking and running. Alternate walking and slow running, gradually lengthening the running intervals. I use phone or utility poles or other objects as markers.
Find a pace that suits you. A good guideline is the ability to maintain a conversation while running. You should feel that you are exercising but still control your breathing and be able to speak in sentences. You can start even slower and gradually reach this “conversation pace.”
Increase the load gradually. Slow running is individual, so there is no one rule that fits everyone. You can try to run a little further, a bit faster, or more often.
Monitor your body’s response. Muscles and joints should feel the load, but it should not be excessive. Pain is a signal from the body that you should take a break.
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Source: Everydayhealth
