Imagine running a marathon race while out of breath. An expression of exhaustion, a sweaty face, and a body that gives out after the race. This is how most people think of Running. Slow Running, the opposite trend, has been gaining popularity lately. It is exactly what it sounds like—running very slowly. This approach challenges the notion that running has to be fast to be effective. Not just newbies, but also health-conscious middle-agers and even seasoned runners are getting in on the action.
Japanese health and fitness expert, Professor Hiroaki Tanaka was the first to advocate slow running. A speed at which you can run while talking is how he described the perfect slow running pace. It is typically a little faster than a brisk walk, ranging from 4 to 6 km/h. Although it might seem questionable, it has a high effect on aerobic exercise and, more importantly, it significantly lowers the risk of injury.
The protection of joints is the most obvious benefit. The knees, in particular. Regular running can slam your knees and ankles with up to three to five times your body weight. This pressure is lessened, though, if you shorten your stride and slow down. Because slow running involves short, rhythmic strides, it effectively cushions pressure. Slow running is considered The Secret to Running a Long Pace, by those who have been doing it regularly.
Continuity is another selling point. Because fast running uses a lot of energy, novices tire easily. Slow running, on the other hand, is light enough to continue for over an hour. Your cardiopulmonary function will gradually improve along with your endurance if you do it regularly. It works well for people who started working out to lose weight as well. Slow running is one of the best ways to burn fat because it involves running slowly and for a long time. After more than 30 minutes of aerobic exercise at a specific intensity, the body turns to fat as its primary energy source.
It is impossible to overlook mental stability. You don’t have to push yourself when working out because speed isn’t an obsession. Your mind will relax like in a state of meditation, and your stress level will drop if you run slowly in a park or by the river. Many studies conducted both domestically and abroad have shown that slow running can help reduce mild depression and anxiety disorders.
Exercise apparel and equipment also have a low entry barrier. The best running shoes are not necessary for slow running. Shoes with excessively thick cushioning are not advised because it’s crucial to land on the entire sole or forefoot rather than the heel. Conversely, lightweight, stable sneakers that suit your walking style are sufficient.
Slow-running crews have recently been growing. They respect each other’s paces and run together without comparing them under the motto, Run For Me and Not For the Records. Additionally, it gives those who had stopped running a chance to resume their exercise routine.
It may surprise you to learn that experts recommend slow running. Many organizations, such as the Japan Sports Council (JSC) and the American Heart Association (AHA), advise slow running as an exercise to preserve cardiovascular health in middle-aged and elder adults. Slow running is also listed as an example of Light and Sustainable Aerobic Exercise in a health guide published by the Ministry of Health and Welfare in South Korea.
Additionally, there are a few things to remember. Basic warm-up exercises are necessary because it is still considered a running exercise regardless of the speed. By stretching, you are adequately loosening up your lower back, ankles, and knees, which can lower the risk of injury. Additionally, it is preferable to start running for a short amount of time, roughly 10 to 15 minutes, and then progressively extend the time rather than starting at a long pace.
Feel the breeze, soak up some sun, and leave your worries behind. Slow running is all about freedom – no competition, no numbers to stress over. Give it a try, and you might just find your new happy place, body and soul.
Most Commented