The well-known fable of the tortoise and the hare has science behind it! Learn about the advantageous experience of slow jogging. Your running aficionado personal training clients may never race again!
Dr. Hiroaki Tanaka, a health sciences professor from Japan’s Fukuoka University, wants to change our perspective on “the need for speed”. Tanaka co-wrote “Slow Jogging: Get Fit, Lose Weight, Stay Healthy, and Have Fun with Easy Running” with Magdalena Jackowska, a marathon runner and slow jogging advocate. He sums up his theory with one simple suggestion: Run only as fast as your body lets you smile.
The frequently referenced “talk test”, easily conversing with a running partner, typically ensures an appropriately slow jogging pace. The Japanese phrase “niko niko pace” encompasses what Tanaka considers a smiling cadence, one that helps lower blood pressure while boosting overall fitness. “Niko niko pace can be very different for each one of us,” he says. For some beginners, this pace may even resemble a walking speed, approximately 2-4 mph.
Slowing Down for Health
A slow distance run offers many benefits:
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- Establishes efficient form
- Strengthens muscles
- Promotes efficiency of respiratory, cardio, and muscular systems
- Fosters handling of physical discomfort/improves discipline
- Facilitates adaptation of ligaments, tendons, bones and joints to the stress of running
- Increases size/number of mitochondria, thereby improving use of oxygen and glycogen storage
- Burns more calories than high-intensity sprints
- Helps body flush toxins resulting from muscle fatigue
References:
www.chicagotribune.com/lifestyles/health/sc-one-simple-thing-slow-jogging-0824-20160822-story.html
www.washingtonpost.com/lifestyle/wellness/why-running-slow-can-eventually-help-you-run-faster/2018/08/02/83d8a546-8ac0-11e8-a345-a1bf7847b375_story.html
www.thestar.com.my/lifestyle/health/2018/10/10/slow-jogging-injury-free-workout
www.active.com/running/articles/the-benefits-of-running-slow
johnbarrymiller.com/slow-running-and-jogging-health-benefits/
www.livestrong.com/article/211275-slow-vs-fast-running-for-weight-loss/
blog.mapmyrun.com/whats-better-for-weight-loss-running-far-or-running-fast/
www.womensrunning.com/training/slow-running-benefits/
www.virtualrunneruk.com/the-benefits-of-long-slow-distance-runs/
books.google.com/books?id=JmOCDwAAQBAJ&pg=PT40&lpg=PT40&dq=release+of+endocannabinoid,during+slower+jogging&source=bl&ots=cNqM8CO_qJ&sig=ACfU3U3RAdZGL0kGngfaWzFzXHc-Vl5ZBQ&hl=en&sa=X&ved=2ahUKEwjVhLOEmZvqAhWEXM0KHbmDC_YQ6AEwDHoECA0QAQ#v=onepage&q=release%20of%20endocannabinoid%2Cduring%20slower%20jogging&f=false
