Slow jogging is currently gaining attention as an easy aerobic exercise.

However, if you do it the wrong way, such as just jogging slowly, the benefits will be halved.

We will explain in detail the correct way to do "slow jogging" to maximize its effectiveness, focusing on the key points.

What is "slow jogging" - jogging without running hard?

When you hear the words slow jogging or running, you might think of the marathons you ran in gym class in school, and think, "Running for such a long time seems like it would be hard."

However, slow jogging, as advocated by Professor Hiroaki Tanaka of the Fukuoka University School of Sports Science, is simply "jogging without trying too hard." It is jogging at a pace roughly the same as walking.

However, even if you run at a slow speed like walking, it can be surprisingly difficult to run at this pace if you are not used to it, and you may end up speeding up too quickly.

If this happens, you will quickly become tired and will not be able to continue running for long periods of time. To run slowly and for long periods of time, pay attention to the following three points.

Tip 1: Be careful where you land

When you run, which part of your foot hits the ground?
I think most people start from the heel.

However, in slow jogging, you don't start from your heels,
We recommend landing on the balls of your feet.
It is said that landing on your heels has three times the impact of landing on the balls of your feet.

In other words, landing on the base of your toes puts less strain on your knees and other parts of your body than landing on your heels.

This reduces the risk of injury and allows even heavier people to run longer without putting strain on their legs.

Tip 2: Watch your stride

When jogging, your stride length is larger than when walking. The larger your stride length, the stronger the impact when you land on the ground, making you more susceptible to injury.

When slow jogging, take small steps, about 10 to 20 cm apart. Smaller steps will keep your body from shaking and allow you to run more stably and comfortably.

Once you get used to running with small strides, try paying attention to your running pace. We've mentioned before that slow jogging is done at the same pace as walking, but if there's no one walking around you, it can be a little hard to get a feel for it.

To put it in numbers for ease of understanding, the optimal pace for slow jogging is about 180 steps per minute. Try counting how many steps you take in 20 seconds, and if you can get by with around 60 steps, you're passing.

Tip 3: Make sure you have fun while you run

The most important thing about slow jogging is to have fun running.
Once you get used to it, you tend to speed up the pace.

In such cases, try to run at a "smiling pace" that allows you to keep running with a smile on your face without feeling tired.
Slow jogging is not a training exercise.

If you start to notice signs of discomfort, such as your breathing getting a little heavier or your legs getting tired,
It's important to slow down.
By running at a comfortable speed without trying too hard, you can continue for a long time.
As a result, the benefits of exercise are realized.

Consistency is power, tips to keep going

Even if you do it at a comfortable pace, the benefits of slow jogging will definitely be apparent if you continue.

Your first goal might be to slow jog for 30 minutes a day, three times a week.

If it's difficult to find 30 minutes in one go, you can run for 30 minutes in several sessions, such as three 10-minute sessions for a total of 30 minutes.

If you want to break down your slow jogging into smaller segments,
When you have the opportunity to walk outside, such as shopping, do a few minutes of slow jogging several times.
A total of 30 minutes is fine.

Even if you do slow jogging for 1 minute 30 times a day,
The great thing about slow jogging is that it counts as 30 minutes.

If you do this, you can continue for a long time.
Slow jogging can also be done indoors, even on rainy days.

Keep the rhythm of your slow jog with music

Listening to your favorite music can make slow jogging by yourself fun.

Music not only puts you in a good mood, but it also helps you maintain a good pace.

Recommended music is at a tempo of 180 BPM (180 beats per minute).
There are many apps available that measure the BPM of songs, so try finding one of your favorite songs that has a 180 BPM.