Slow jogging is the new running trend in Japan. The method with the slow triple steps is easy to carry out and not only makes you slim but also healthy and fit. This is how it works and this is what the training plan looks like.
A new running technique is conquering the world. What looks a bit strange at first glance can become the new trend for healthier running: slow jogging comes from Japan and has already got many enthusiastic followers off the sofa there.
Slow jogging is good for the heart and circulation
The renowned sports physiologist Prof. Hiroaki Tanaka, known as the Japanese running guru, has spent several decades researching which running method is the healthiest for people. The result is slow jogging, a running method for health care, and increasing fitness which has become popular in Japan. Tanaka himself completed more than 60 marathon competitions with his slow running style and achieved impressive running times without any injuries.
With only three hours of jogging per week according to the Tanaka method, the heart and circulation are demonstrably strengthened. According to Slow Jogging Germany, this can significantly reduce the values in older high blood pressure patients who are already taking antihypertensive medication. This was not possible with the antihypertensives alone. The “good” cholesterol HDL should also improve as a result of slow jogging.
Slow jogging burns as many calories as jogging
Anyone who has ever tried jogging knows how difficult it is to stick with it. The untrained are quickly frustrated because they cannot yet run long distances in one go and are usually overtaken by the trained. In addition, the risk of injury is high.
Slow jogging is suitable for everyone. Tanaka explains on the new running movement’s official website that it’s like a walk where you can laugh and chat. The Slow Jogging Association calls this “Niko Niko pace” – Niko means smile in Japanese and pace is the English word for running speed.
Slow jogging is said to be ideal for effortlessly burning calories, losing excess weight, and even getting mentally fitter. As Slow Jogging Germany emphasizes, you should burn twice as many calories with this sport over the same distance as with walking and just as many as with faster running. Starting at 6 km/h, it should be more comfortable to run slowly than to walk fast. Slow jogging trains the glutes and the large front thigh muscles, which is very effective in counteracting age-related muscle atrophy and thus preventing falls and injuries. Normal walking or walking, on the other hand, is not as effective.
Slow jogging: a guide to running technique
Slow running is a real relaxation, especially for the joints. In contrast to conventional jogging, slow jogging does not place the heel or the tip of the foot first, but the entire midfoot. As a result, the body weight is distributed better and the running style is significantly easier.
Due to the slow pace, the Japanese trend sport is suitable for all people who can walk and for those who are not yet very fit – at any age. The special feature: When running slowly, less adrenaline is released. The stress hormone prevents fat burning and weakens the immune system. That’s why slow jogging promotes health and helps to lose a few pounds.
That is how it goes:
- Choose running shoes with flexible soles and low-heel cushioning
- Look for a pleasant running route with soft (forest) ground
- Take many small steps (approx. 45 steps in 15 seconds)
- Land with the entire midfoot
- Put on a smile
Slow jogging training plan: Start slowly
Although slow jogging is suitable for everyone, a moderate start is recommended. The special technique is easy on the spine, hips, and knees, but positive effects only occur when performed correctly.
First of all, you need the right shoes. Normal jogging shoes with padded heels are not suitable. Choose shoes with a flexible sole so that you can place your midfoot properly.
- Start slowly and first focus on the technique of landing the whole midfoot
- Start with short units, because even slow jogging can strain the Achilles tendon and go into the calves
- Start with three to five minutes of alternating walking and slow jogging, beginners with one minute of slow jogging and 30 seconds of walking
- Start once or twice a week. Because the high step frequency is exhausting for the body and brain
- Take small steps, keep your back straight, and arms relaxed, and look straight ahead into the distance
Keep increasing this type of movement: Passionate slow joggers run everyday professor dr Hiroaki Tanaki says in a video: “Look at the path in front of you. Don’t jump or push off. talk to someone Then you are certainly not too fast.”
The right music for slow jogging: 180 bpm
The biggest challenge in this sport is the switch to fast tripping in combination with slow running. In order to adjust to the new pace, music can help in the right rhythm. The step frequency is 180 to 190 steps, and music that has around 180 bpm (beats per minute) goes well with this. Examples are “Thank you” by the Fantastischen Vier or “They don’t care about us” by Michael Jackson. Many songs with this speed can be found on the internet.