Slow Jogging: science-based natural running for weight-loss, health & performance benefits
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- Опубликовано: 23 июл 2017
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You send us many questions about the shoes we use in the video. Unfortunately this exact model has been sold out several years ago ;( After many tests, we are currently using and very much recommend light, minimalist and flexible shoes made by Tadeevo: tadeevo.com/ If you are interested in giving them a try, order online and make sure to use the code "slow jogging" for a discount and worldwide free delivery.
⭐︎Tired with constant injuries and the “no pain, no gain” approach? SLOW is the new fast! All you need to know at the beginning of your SLOW JOGGING journey explained by the Japanese running guru, Professor Hiroaki Tanaka himself.⭐︎ 
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If you can’t run - then jog, if you can’t jog - then walk fast, if you can’t walk fast - walk slowly. Turn those cants into cans.....be consistent!!
If you want to run for a long time, this is the way to go. I am in my seventies and using these methods, I plan to run into my eighties.
"Niko Niko" pace in Japanese means "Smile Smile" pace. The professor wants you to be able to smile while jogging or else you're jogging too fast.
I pretty much run like this by default, though it gets embarrassing when people walk as fast as I run/jog, and sometimes faster, so I tend to run very late at night, which sometimes gets me unwanted attention from law-enforcement.
To those who think that this method is ineffective because of its low intensity, that may be true. However, I believe one of its benefits is accessibility. I have lots of friends who shy away from jogging because their weight puts a strains on the joints and muscles. This method is great for beginners and after some time, you can increase the intensity and pace once you reach that certain point.
For the first time in my life, using this method, I have jogged for 2 kilometers straight, without resting or walking (after a week of this method of course). Not impressive for some, but for me, what an experience!
ZEN ZEN exactly. This video is for people who dont have much experience running, or can't seem to run injury free, not for serious athletes or maximal weight loss
When lifestyle etiquette comes out of Japan, DO NOT question just follow them !
When i was very heavy slow running got me in 3 month 40 lbs off
G- Gar how often did you run? I mean weekly, daily, and minutes(hrs).
That’s awesome! I need to get rid of about 20 lbs off me. You inspired me. Thank you. 🙂
If you have 40 pounds to low, you probably would have lost weight regardless
I've been slow jogging with deep breathing for 3 years now (although at a slightly faster pace) I do it for 30mins every other day. Results are: weight loss, belly fat reduction, lower blood pressure, better mood, stronger erections and no more premature ejaculation. Science shows this is due to the strengthening of the parasympatetic nervous system. Try it out and you will not regret it
Been running for 6 years and I always feel when I jog slowly, I did it wrong, because everyone seem to be going all about power and speed, while my goal for running is just for health reasons. Now I know that I'm not wrong, just different type of running. Thank you!
This is THE BEST video on running! I've been running for 12 years now and this if finally the video I will recommend to anyone who asks me for advice on running. Thanks a lot!
Thanks and glad we can help!
i feel so fortunate to find and watch this video. I started jogging 6 months ago, a slow running, until today, because of my big body that makes me afraid to run fast because of the possibility to get knee injured. Some friends always concern about increasing pace, that sometimes become a high mental block to continue my exercises. Today by watching this video i become more optimistic to get healthier body by doing slow jogging and get a best answer for my friend who always asking about pace and getting faster. From now on i think i have to use the term "slow jogging" instead of "slow running". bunch of thanks from Indonesia.
I did not know about this professor's teaching about jogging, but I am happy to see it. Over a period of 45 years of jogging this approach is exactly what I (eventually) discovered myself. I think all his tips are useful. Even if you want to run faster, I think this is the way for everyone to begin. And because it is not painful or difficult, one can and will form the habit of jogging quickly and easily.
This video destroyed the so hyped sports shoe industry and told you how to keep your 💓 healthy forever.
💓
I did this today. Im not a person with high stamina so even jogging or doing some chores will tire me out easily. But slow jog doesn't tire me out at all. I kind of enjoy this because I can do it for a long time without feeling exhausted. Thank you for the tips ^^
This is why wisdom and experience is important when we learn and teach. I loved running when I was younger. I tried getting back into it, but my knees wouldn't let me and I was always out of breath. I tried the run/walk method but I don't feel it helped much. I watched this video and ran around my house for 10 minutes with no problem. Can't wait until morning to go for my first run finally!! I have been training for a 10 mile hike because I love being outside. Being able to run again is a big game changer for me. Thank you for sharing your knowledge with us for free!! I am definitely going to buy the book. God bless you!!
For those that doubt it... Try it for yourself. You will be amazed. I have and I absolutely love it. Thanks for this video that has taught me this method.
Love this. Just had this video show up in my yt video feed. Thank you. It is slow running. I have been running this way in zero drop shoes and running sandals for many years. Everyone passes me ! lololo But, when I run in marathons, I always finish. Many I see heading out quickly get to the last 10K and have to stop and receive a DNF. Slow is very easy on the body. No heel pounding.
This works I have been a slow jogger for years.
Also very good for brain function.
He is so right!
I used to compete as an athlete on track. Then I was training every day, and sometimes hard. I know what posture means. My pride is one day, when I was running/jogging in a green park and an obviously talented athlete from ethiopia told me : you are a good runner ! At that time I was no more able to run every day. I was running for my health. I still do. And I still focus on my posture. I used to consider that if I can't run with a good posture, I must stop running. Well, mister Smile, you jog slow, but your posture is excellent. Even you jog slow, you posture is so good that it is pleasant to watch. And with your way of jogging, I can consider jogging until very old. Thank you.
slowly, continuously, breathing is under control...... keep moving.. that' very ideal!
I used to run for two decades. I landed with heel strike and got very injured over time. I stopped for a while and walked instead. Recently I have introduced slow jogging on the fore foot into my regimen and I am very much enjoying it. Injury free after a month.
We are really glad to hear it! Slow jogging helped many of us stay injury free - hope you enjoy it for many years to come.
Fantastic, I’m inspired to run again 😀, more than ever 👍
Really happy for you! Let us know how it was :)
I do this with about 1 1/2 times walking pace, in boots with a 50lb pack 3 times a week for about an hr. Fatigue is minimal.
Excellent video and information. 👍👍
i've done this for 2 years, 2 times a week, it's very good for loosing weight, if you want to gain bit muscle, do sprint for the last 200 m
Prof come across as such a wise, yet humble coach. Enjoyed watching his explanation even though I can't understand the language
:)
I like to look at the sky and trees. My dog likes slow too.
Thank you for this post. This is what i am doing for years and even ran a half marathon with this technique. My teacher was a 100k marathon runner that thaught me that this is the perfect start for someone new to jogging but then i kept it on. Happy to see that there is a Slow Jogging movement. Sadly not here in Europe yet.
Good luck on your half marathon!
By the way Slow Jogging movement is really active in Germany and Poland :)
I tend to jog slow and easy pace. very relaxing. 2, 3 or more miles
Great to hear it!
Thank you so much, now at 67 i can take on this, although it looks easy...maybe is not...however, i will make the effort.
I came upon this way of moving quite naturally. Just feels right. And doesn't damage normal cardiac muscle, which intense, long-distance running can do. Thanks for great video!
After almost 10 years running I had to give up due to extreme pain in the lower leg, about 5 sessions later with my physiotherapist the pain dissapeared, but it would come back if I tried to run a 10k, so i tried jogging, now i can jogg for 10k+ perfectly for me it has to do with landing on the foot, not heels or toes. I was a no brain runner for way to long, mostly because of bad technique.
Hi prof Tanaka ,after I saw this video I do SLOW JOGGING and surprisingly I like this kind of JOGGING . It's make me feel relax ,enjoy and do more step, and also not out of breath faster . I usually prefer doing Fast jogging and this is make me fell more tired and out of breath faster.
Thank to your video that I find the best way to enjoy doing exercise .👍👍👍👍👍I'm a fans of SLOW JOGGING now 😄
Could you make a video how to do warm-up and cool down for SLOW JOGGING please ! Thank for your video and I really appreciate it .🙏
This instructor is genius! Thank you for your book and amazing video! Thank You, sir!!!!
Thank you and really glad you liked it!
No wonder I love Japanese people so much. Thank you for this!
Wonderful to see this group. I thought I was the only one who did this and did it to the constant scorn of "runners" for over thirty years. I was always curious how the competitive nature took over the personalities of people who started out as fun runners and thought they needed to become marathoners. I watched them as they succumbed to knee replacement surgery and other injuries caused by their need to constantly improve their times. Enjoy what you do and it becomes a happy part of your life and not a physical torture.
I'm excited to try implementing slow jogging in my routinity! I have such a sedentary schedule!
Many years ago I used to see a very old Japanese man slow jogging like this. I did learn ChiRunning a few years ago, very similar to this. I do use my trampoline jogger everyday, but I think I'll go outside and see if I can do what this young man in the video is talking about.
this is one of the best videos i have ever seen. thank you so much
we are really happy you liked it. all the best and feel free to ask if you have any questions!
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I remember back then when I was jogging am always the last with my team. And one day my coach made the team follow my pace, when we were done for our 2.4km based on my slow slow speed, the whole team cannot take it. They said it’s more tiring than they normal fast speed. 😂😂😬😬
lin angela it's because the amount of muscle they've got on them. You take 2 cars. One with a small 2 litre 4 Cylinder engine and another with a 4 litre 8 Cylinder. At higher speeds. The larger engine accelerates effortlessly and has more performance potential. But when you go slow at say 40mph (60+kmh). The larger engine will not have the same fuel economy as the smaller one. Instead consuming a whole lot more. Smaller engines are efficient at lower speeds but no longer are at higher speeds. Same goes for our body too.
But there are benefits for both. I don't believe in having a need to finish a distance in the quickest way possible. Unless you're competing or that's your sport. But for other athletes finding a pace they can hold for a very long time is more beneficial i guess.
I could only jog 1-2km if I'm jogging at an 9-12kmh pace. But I could easily jog 20km if it were a 7kmh pace 😂 So odd. The slower pace is free from injury I could enjoy talks, and I feel good after any distance lol in comparison to a quicker pace.
If I want speed. I'd prefer short burst Sprints than fast endurance runs
thanks for sharing your story ;D the key is to find the pace that would be comfortable & right for you! we did it with some Japanese elementary school kids and those running fast were the same ones that talked about hating it. The slower ones enjoyed the experience and ended up running more laps.
This looks like running I could actually do! Thanks for showing me how.
Amazing video! I never knew how such a method can be effective but it worked for me, two kilos down in two weeks ,however i do have a question about the kind of shoes to use? The brands in the video?
That woman runs like Phoebe Buffay: "Wait for MEEE!!"
Thank you...I will be trying that.
I'm inspired to run again!!
Wow! this is good! gonna try it! many thanks master...
Slow jogging! That's me!
I'm try this everyday, is easy to me, thank you 😊
I like this. I'm going to try this method.
Thanks. Hope you like it!
What he said in the video is right. Putting heels first while jogging can be damaging to the brain in the long run. Also, one can run for a long duration and cover more distance, while jogging slowly.
Thanks for sharing the video.
Thank you for this. I'm going to try it as my fitness regimen this coming new year.
This is the way l do on my daily working out programe.It's not a
certain kind of aerobic cardio work
out cause the pace is too slow but
I'm sure if you're constant for like
5 days a week, you will live a tough
heart and muscle besides this will
make you look younger than the
heavy or hardcore exercise.
Just do as you like.. Both jogging and running is good (if you do it properly)
Thanks a million for sharing this method !!!! 🙏🙏🙏🙏
Very useful info.. Now i can run easily 👍👍😊
That's why he is so healthy
Awesome video! Thanks a Million!!🙏🏽🙏🏽
Thanks a lot!! 🙏
I can't wait to try this.
Thank you Professor. I think this method very useful.
Thanku so much, make more knowledgeful videos like this. With love from india🙏🙏🙏🙏
Thank you! With love from Japan.
helps my swimming endurance without any aches from hard running
This looks very interesting . I’ve long thought of taking up running, but don’t much like it! One question: can you tell me why this is better exercise than walking?
Excellent video for my weekly long run,been doing it in sandals, for some years now.Easy, comfortable pace.
Thanks! I do love slow jogging in sandals as well, especially in the summer time.
The clock stopped at 1hr45. for my last half marathon,will see how it goes next year.Keep it up.
Thank you so much for this! After seeing this video, I picked up some proper shoes, bought the book and actually rewired how I think about exercise and I couldn't be happier! One question, though: I seem to have a difficult time maintaining the 180 steps per minute at Niko Niko pace. I'm more in the 160 s/m range. Does this come with time? Should I even be concerned about it? Ok, one more question: where can we buy that "Let's Enjoy Slow Jogging" shirt? It is awesome.
Is it only me or does anyone else also have lots of calve pain after this workout? Done it today but my calves are dead painfull.
I think I can do this method. Thanks
This is awesome just subscribed incase you drop some more content
Thanks a lot! Will try to!
You're welcome!
You can also do this sideways. This is a very good techique to loose weight and improve balance. An overweight person should try this method. This will definetly make you confident of running greater distances. At first obese people are afraid of running with pace and most of them giveup easily. If they do this they will run more consitently and overcome their fear of running. And gradually one can develop and optimise their pace cadence.
O thanks. I need this technique to get a new 07:24:00 Marathon PR :-p
Haa haaa 😁 Im now more inspired to run!
realy helps nowadays
Does slow jogging really helps in fat loss??
I wanna be fluent in Japanese
FB, many thanks
Thanks for the video Master Tanaka. I am sure it will help us. With love from Chennai, India.
Thank you so much. Hope you find slow jogging helpful and enjoyable!
Thanks again. It is really helpful. I and my friend slow jogs daily for 45 minutes. :)
The reason I stopped jogging was because I was afraid to hurt my knees. Will slow jogging have high impact on the knees?
Otherwise this is just perfect.
Forefoot landing makes it safe for your knees and joints. If you don't have troubles walking, you can definitely try slow jogging!
i will try master tanaka
great!
Slow Jogging don't try do!
luv u guys
Nicee! iine!👍🏻
Thank you! Arigatou!
Very very helpful video. Thanks. However, never talk while jogging or running.
Should i use cushioning shoes or not?
not :)
Watashi wa rikai shite, sensei Tanaka, watashi wa manabitai
Arigatou gozaimasu. Nihon ni kuru toki arimasuka? Zehi manabimashou.
Shōtai shite kurete arigatō, Chūgoku no shin'nen made isogashī ima, haru no owari ni sore o shiyou to suru
I was a former boxer
Interesting and not something I had heard of
Thanks a lot. Happy jogging!
I like turtles!
I don't understand- running is for going fast. If your only goal is weight loss and you want to have lower impact (although proper technique and running on grass can help with this) why not fast walk? The perceived exertion will be the same and the impact will be less because you're taking less steps /distance traveled. I just don't think I could enjoy this kind of running, it would always feel awkward. I enjoy running- and running well, a fast jog I'd say. I'm a triathlete (off-road mostly, once I year I might do an on-road tri) and I take care of my body, but there has to be enjoyment in sport and for me, the enjoyment is feeling my body move- strong and fast. The same with swimming. On my bike I weirdly like going fast up hills but prefer to chill on the flat. Just do what you enjoy I suppose, but I don't know how someone would enjoy this.
Thanks a lot for your thoughts. Walking and running at the same low speed are equally tiring (based on the perceived exertion) but running requires the use of the biggest muscle groups, not used for walking, which makes us burn double the calories for the same distance travelled. Walking faster would mean higher perceived fatigue and still fewer calories burnt compared to slow jogging. Whether you enjoy it or not is a different story - if you don't, it probably means that your high fitness level makes your "slow" pace relatively "fast". If that's the case there is no need to force yourself to go slower that feels comfortable and natural. I hope that makes sense and happy running!