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Run slowly and feel really good - slow jogging is the new fitness trend! Here you can find out what's behind it and why slow walking is so healthy.

Jogging is all about speed, don't you think? Are you kidding me? Are you serious when you say that. The new fitness trend shows that even very slow running can be successful in training: slow jogging.

Although adrenaline junkies smile at the new running trend and it looks a little odd when you're doing laps at a snail's pace, the slow running style is good for the body and mind.

The motto of the new trend is: take a deep breath, smile and walk slowly. But slow jogging should not be underestimated.

You will find out in this post

What slow jogging actually is

Slow jogging means "running slowly" and was developed by the Japanese sports psychologist Prof. Dr. Hiroaki Tanaka launched 30 years ago.

In Japan, the slow running style has already found many enthusiastic followers. Now the enjoyable, healthy exercise method is also available in German-speaking countries.

But it's about much more than just a slow jog. It's a method of running that focuses on your body and soul.

With the new running trend, you will discover a whole new running feeling in a conscious and slow way. Prof. Dr. Hiroaki gives the following guideline: During slow jogging, you should be able to have a normal conversation with your partner. So the pace varies.

The better your condition, the higher your lung volume. That means you can either take more steps or talk more while slow jogging ;).

The step value that you can use as a guide is around 180 steps per minute.

How slow jogging works

Slow jogging is a mixture of running and walking.

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A relaxed posture is the be-all and end-all here. The back is straight, the head is upright and the gaze is directed ahead. The head, shoulders, hips and hocks should form a straight line when stepping.

Your arms are slightly bent and swing easily with your running speed.

Your neck and shoulders are completely relaxed. Extend your chest slightly and consciously breathe in and out. With every breath, feel your body actively relaxing.

Take very small, quick steps to reach a cadence of 180 steps per minute. As you progress, you can take longer strides. Your feet touch the ground with your metatarsus. Not with the heel.

And what should not be missing during slow jogging: the smile on your face!

By the way, a slow jogger takes almost as many steps as a professional marathon runner. However, why the runner is faster than the slow jogger is due to the step length. The larger the steps, the more meters you cover. That's why as a slow jogger you are slower despite the same step frequency.

However, the hips, knees and spine are hardly stressed in this way.

Therefore, the running technique is also suitable for beginners and overweight people.

By the way, this is what slow jogging looks like in practice:

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Which running shoes you need

There is a suitable running shoe for every running style, surface and foot.

It is also important for slow jogging that you have the right shoes. They should be light and flexible, roll well and have a small height difference between heel and forefoot.

Since you don't land on your heels when slow jogging, you don't need heavily cushioned shoes. The shoe should adapt to your foot movements and provide good stability.

The advantages of running slowly

Slow jogging triggers feelings of happiness

When jogging slowly, the body pours out feelings of happiness. Researchers explain the phenomenon as follows: the substance anandamnide is released after just 30 minutes. This starts at the same place as the main active ingredient in cannabis.

Slow jogging is not only healthy, it also makes you happy.

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Mindfulness for body and soul

Sometimes when you strive for more performance you forget to have fun running. Suddenly the focus is no longer on the body and soul, but only on the results achieved.

With slow jogging you will learn to enjoy training again. Consciously focus on your feeling and awareness when running slowly. Put your body feeling on your list of priorities and not your running performance.

Slow jogging creates a little more slow feeling in your life.

Start training with slow jogging after a break from injury

Starting training is often difficult after a long injury. During this time, the body has switched to rest mode.

With slow jogging you can slowly get your body used to running training again. You can also combine it with individual running sessions: 5 minutes of slow jogging are followed by 2 minutes of faster running. You can always improve yourself.

And slowly but surely you're getting back to your old running habits.

Training endurance

During slow jogging you train and improve your endurance. The constant physical movement puts a strain on your heart muscle. He starts to work. Your pulse is higher than when you are resting and your cardiovascular system is in full swing.

Your stamina will benefit from this.

Slow jogging is ideal for beginners

A certain level of fitness is a basic requirement for ordinary jogging. With slow jogging, on the other hand, you don't have to be trained.

Therefore, this running method is particularly suitable for beginners. In addition, your body is not exposed to heavy loads. You adapt the walking pace to your lung volume and don't get out of breath so quickly.

The joints are less stressed

During slow jogging, you don't step on your heel, but in the middle of your foot. Your midfoot is particularly stable.

This puts less strain on your knees and heels when jogging slowly. At the same time, your back benefits from the stable running posture. The risk of injury is also lower when jogging slowly than when running fast.

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You can slow jog with several people

Invite your friends to a slow jogging session. You move together and are active. At the same time you can have great conversations and clear your head. Just switch off.

And to be honest: exercise is much more fun with friends.

Slow jogging in the regeneration phase

Are you exhausted from training, but still want to move? Slow jogging is perfect for regeneration.

You stay active without putting a lot of strain on your body. The next day you feel fit and ready for your usual training.

Lose weight by running slowly

Does running slowly burn fat and calories at all? Yes, according to studies, slow jogging is just as effective as fast, intensive running.

The only difference: You are on the road a little longer.

How many calories you burn while slow jogging depends on various factors such as weight and gender.

For whom slow jogging is particularly suitable

Big and long steps when running usually lead to landing on the heel and straining the knee joint. Of course, if you can run fast without discomfort, you can keep up the pace.

If you get joint or muscle pain after just a few kilometers, you should definitely try slow jogging. Changing your running style can help.

Take the transition slowly though. Alternate between walking and jogging at a slow pace to begin with. Running in slow motion is also good for a relaxed recovery run.

Since slow jogging is easy on the joints, it is also perfect for beginners and overweight people.

Our conclusion

Slow jogging is something for everyone! For athletes, beginners and even older people. Running training is fun, easy on the joints and effective.

Therefore: get off the couch and get out into nature!

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