Running at a comfortable pace, without getting tired, is called slow running. It has many health benefits, including weight loss.
Slow running is about not panting, not blowing, and slowing down your pace so you can run further. It’s a running pace that doesn’t tire you out, and you can even keep running slowly for an hour. But does slow running help you stay fit? Yes, it does. Not only does your pace help you go further, burning more calories along the way, but it also helps keep your heart healthy and reduces your risk of injury.
Aside from its health benefits, slow running is also a fairly inclusive sport that allows people of all sizes, weights, ages, and health and fitness levels to participate. Even if you are a beginner, slow running can help you develop a good regimen and get in shape.
What is slow running?
Running at a comfortable, conversational pace is a type of aerobic exercise known as slow running. “It’s not as fast as you’re used to, with more emphasis on endurance than speed. With less effort and a focus on enjoyment, this technique allows you to run further without getting tired,” says fitness expert Spoorthi S. Slow running doesn’t tire you out as easily, and a mix of high-intensity sprints and slow running can help you in the long run.
Are slow running and jogging the same thing?
Both jogging and slow running are done at an easier pace, although they differ slightly. “Jogging requires more effort and is faster than slow running. The idea behind slow running is to run at a steady, comfortable speed that allows you to talk without having to catch your breath,” Spoorthi says. “It’s a less intense type of exercise than running and can be used as a warm-up or an introduction for beginners,” she adds.
The Health Benefits of Slow Running
Here are some of the benefits of slow running.
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1. Improves endurance
Running slowly increases your aerobic capacity, which will allow you to run further over time. This strengthens the cardiovascular base, which is essential for overall fitness. Running slowly leads to the creation of new mitochondria. These use oxygen to generate more energy. Therefore, you can last longer if you run slowly, says the study, published in the Journal of Internal Medicine.
2. Reduces risk of injury
Compared to high-intensity running, running at a slower pace reduces the impact on your muscles, ligaments, and joints, reducing your risk of injury. This study published in the British Journal of Sports Medicine Researchers have shown that higher running intensity leads to an increased risk of running-related injury. Runners who trained at a slower pace had a lower risk of injury than those who ran at a faster pace.
3. Improves fat burning
Slow running primarily burns fat for energy, so it can be a great exercise for weight control and reducing body fat. Slow running, when combined with resistance training, can be an effective strategy for losing fat and improving body composition, says this study published by the National Institutes of Health, Medicine, and Sports and Exercise Sciences.
4. Increases running efficiency
Slow running focuses on developing your endurance as well as your form. Slow running also helps you develop better running mechanics. Additionally, reduced injury risks can lead to greater efficiency. You can also recover faster.
5. Promotes consistency
People are more likely to maintain a regular slow running program. Slow running is enjoyable and easy, which helps develop long-term fitness habits.
How to do slow running?
If you want to start running slowly regularly, here’s what to keep in mind:
- Your pace: Make sure you can hold a conversation comfortably. Use a heart rate monitor to stay within 60-70% of your maximum heart rate.
- Form: Maintain good posture and a relaxed stride. Avoid excessive walking.
- Hydration: Drink water before, during and after your run to stay hydrated.
- Breathing: Practice deep, rhythmic breathing to maximize oxygen intake.
- Warm-up and cool-down: Include dynamic stretches before and static stretches after your run to prevent injury and aid recovery.
What are the best shoes and clothes for slow running?
Shoes
Shoes should provide adequate cushioning. Choose shoes with enough cushioning to absorb shock and provide comfort. Make sure the shoes provide good arch support and stability. The best running shoes are those that fit snugly, allowing enough room for your toes to wiggle, but not so loose that they cause blisters.
Clothes
Make sure to wear fabrics that wick away moisture and keep you dry and comfortable. Dress in layers that you can easily remove as your body warms up. If you’re running in low light, wear reflective clothing or bright colors for added safety.
Health Shots recommends: Best Running Shorts for Women: 7 Comfortable Picks
When is the best time to run slowly?
The best time to run slowly depends on personal preference and lifestyle. However, there are benefits to running slowly at different times of the day.•
- Morning: Running in the morning can increase your energy levels and metabolism for the rest of the day.
- Evening: Evening runs can help relieve stress and relax after a long day.
- Consistent schedule: Choose a time that you can consistently stick to, as consistency is key to developing lasting habits.
Can slow running help you lose weight?
Yes, slow running can help you lose weight. “You burn more calories over time by staying in the fat-burning zone longer when you maintain a steady pace. When combined with a healthy diet, slow running can be a helpful tool for weight loss and weight management,” says Spoorthi. It’s a great option for weight management and long-term exercise because of its sustainability and reduced risk of injury.
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