Slow jogging is quite fresh attitude towards running, which has recently gained many followers and opponents. One of them convince that this concept has changed their lives, others don't even call this method running. What are the benefits of slow jogging and who are its recipients?

Slow jogging is an invention of professor Hiroaki Tanaki, the head of Sport Physiology Institute of the Fukuoka University in Japan. This concept is based on very slow running, in the pace of about 3-5km/h. It's hard to call it running at all. People who walk vividly are often faster.

But the tempo is the key in the concept of slow jogging. According to professor Tanaki, we should move in the niko niko pace, i.e. the pace that guarantees that we feel well, we don't get tired, we are happy and we keep “running” with a smile on the face.

In reality it means that we run so slowly, that people walking by can overtake us.

Of course, for each person the pace is different. For sure, for a runner, the pace could be 8km/h and faster. However, the method of slow jogging is not aimed at experienced runners.

Slow jogging breaks up with current attitude towards running. It's about having fun with movement, not get tired, race with others, compete, or think about the tempo and distance.

Apart from the tempo rule, according to the founder of slow jogging, landing on the metatarsus is important. Many people don't pay attention to this matter and land on their heels, sometimes the reason are shoes with too thick amortizing sole.

Professor Tanaki also pays attention to straight back and breathing.

Who is the idea of slow jogging aimed at?

For sure, the target are not runners, or even people who start their journey with running. It's the concept for those who have never liked to get tired or sweat, for those who have always avoided any kinds of physical activities and now would like to lose weight and/or take care about their health.

The Japanese convinces that slow jogging is a reliable weapon against atherosclerosis, diabetes, high blood pressure, and senile brain diseases.

In his book, “Slow jogging”, the author suggests jogging for at least 180 minutes per week in order to assure health benefits, whereas, in order to lose weight, you should do it for at least an hour a day. What's more, according to the author, if you have no time to run for 30 minutes a day, it's fine. You can divide this time, you just need to “run” for 10 minutes to work, 10 minutes for lunch and 10 minutes going back home.

You should definitely not treat slow jogging like a training session. This concept may be good for older people, obese, or those with negative attitude towards physical activity. It is sometimes advised for people as a form of rehabilitation after injuries. In other words, it may turn out that any bed is better than no bed, when, because of health, it's impossible to run fast. This concept may be also useful when learning the proper pattern of running. It's easier to learn how to put the foot properly when we don't hurry, or look at the watch showing us the pace of running.

Hiroaki Tanaka presents slow jogging like a concept entirely with advantages. He mentions health benefits, losing weight, great mood. And you can do all of that without rush, sweat or exhaustion.

“Despite appearances, running 42 kilometers and more is not such a big effort; it's much better to enjoy running for 42 years”.

It's certain that the concept of slow jogging is somehow right. It will bring a lot of benefits to people who have mostly sat on the couch, have been stressed, those who are unwilling to do any physical activities, or older people. However, it should not be treated as a training method which would assure progress and sports results. In my opinion, it may be a good idea for the beginning of the adventure with running, or physical activity in general.