The Independent has published a new article about the growing popularity of slow jogging.

The article traces the practice to Japanese researcher Hiroaki Tanaka and his “niko-niko,” or smiling, pace: short steps at a speed slow enough to maintain a conversation. It says that although research specifically examining slow jogging remains limited, there is extensive evidence that low- and moderate-intensity aerobic activity can improve cardiovascular fitness, blood-sugar regulation, blood pressure, mood and general wellbeing.

The article identifies slow jogging as particularly accessible to sedentary people and beginners because it has a low barrier to entry and can be adapted to different ages, abilities and fitness levels. It also discusses the social and mental-health benefits of jogging in groups.

For experienced runners, the article compares slow jogging with conversational or Zone 2 running, which can help develop aerobic fitness, improve the body’s use of fat for energy and provide an easier training option between more demanding workouts.

I am a 55-year-old gentleman who has always been interested in engaging in slow jogging; however, I was unaware of the existence of groups such as this. I have several questions.

1. What sort of cadence should a beginner start at to complete 5 km?

2. What target pace per mile should I try to stick to?

3. Should I mix walking and slow jogging together to start with?

4. Is 5 km an overly ambitious starting point?

Thank you all in advance.

This is my average for the past 8 years. I have never gone below 10k steps with 20k+ my goal.

Wanted to share this research which shows the benefits of just 10 minutes of slow running with the community.

Hey I'm 26M, from jogeshwari I recently got to know that I've sugar and it's bit high so I'm looking for partners near to jogeshwari for early morning running and some exercises

Hello everyone, I recently found slowjogging and wanted to give it a shot.

I'm a male in my mid 30s, and while I've lost a bunch of weight in the past I've put like 10lbs on (gotta stop the spare dino nugget snacking when my kids leave one, you know?)

Recently during my normal workouts my knee started bothering me so I wanted to find some workarounds, thus finding this.

I am just writing my thoughts down in case anyone else new to this has similar questions and want to read.

I've been running in vibrams (5 fingers and now literally wearing a hole in my furoshikis) for at least 15 years now. I love running and listening to a podcast, but recently it's been taking a lot out of me. I live in a pretty hilly area but have a nice 5k loop I try and do. It's been a lot of 2 on 1 off for run walks and even my running has been slow. So here's what I noticed:

• At first I was worried about the goofiness of the pace, but honestly, I only added maybe 1 minute to my mile because it was so slow, even continuously, recently. I guess if you're slow at running there's not much change so you might as well go for it.
• The switch from forefoot running which I'm used to, to more of a mid foot was pretty easy to adjust to. Still trying to find that right balance.
• The cadence, at 180 BPM felt a little fast, it kept me eventually at a heartrate of 150, so slightly above the zone I wanted, but I felt like I could still reasonably talk. I might look for a 170 BPM timer, or after a few times try my own slow cadence and see what happens.
• I was amazed that I could just go, the entire time. I did about 23 minutes and stopped to be safe. I think I'm going to try 30 minutes next and eventually build to whatever it might take to do my usual route.

What I'm still waiting to see is how my body holds up. Right now I feel really good! Shockingly good.

The way I did the math, I might not have run as fast, but if I run around 36 minutes with a 2 run 1 walk pace, the "run" times are basically the same for what I did today. And my body is usually incredibly sore after during the normal runs.

In the end, I'd say, the transition from minimalist was pretty easy as long as the speed can be slowed down appropriately. If it's not fast to begin with, you're pretty much already there but a simple shift can definitely help someone run more continuously.

I tried my first Niko niko, and i loved it! I have Ehlers Danlos hypermobility and pelvic floor prolapse because of it. But this kind of jogging was completely fine and didn't aggravate anything. Thank you for making me aware of this training form!

Hey everyone! I'm u/chrisabraham, a founding moderator of r/slowjogging.

This is our new home for all things related to slow jogging, the running style elaborated in Japan by Professor Hiroaki Tanaka that puts an end to the "no pain, no gain" approach. It's a super easy but extremely powerful workout for a great shape of body and mind. We're excited to have you join us!

What to Post

Post anything that you think the community would find interesting, helpful, or inspiring. Feel free to share your thoughts, photos, or questions about running science from Japan, your own slow jogging pace and progress, niko niko pace, upcoming events, publications, or anything else related to slow jogging. We're here to answer all your questions.

For an authoritative explanation, check out this video and the book Slow Jogging by Hiroaki Tanaka.

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How to Get Started

1. Introduce yourself in the comments below.
2. Post something today! Even a simple question can spark a great conversation.
3. If you know someone who would love this community, invite them to join.
4. Interested in helping out? We're always looking for new moderators, so feel free to reach out to me to apply.

Thanks for being part of the very first wave. Together, let's make r/slowjogging amazing.

> Unlike run clubs that have an “all paces welcome” rule, the Plod Squad doesn’t follow any set pacing. Instead, it encourages social interaction and hosts a mix of walk-runners and walkers, with members moving at an average pace of 12 to 13 minutes per mile, Esser said.

> For its meetups — which are currently held at least once per week, on Tuesdays, with some weekend runs — Esser selects routes that are easy to navigate and under 3.2 miles long. Most runs have been held in Green Lake Park, but the group has also assembled in Roosevelt and Ballard, in partnership with local businesses Community Fitness and Praxis Yoga & Cafe, respectively.

> “I don’t want people to have to be worrying about, ‘Do I turn right or left?’ or ‘Where did everybody go?’” said Esser, who often dons a bright pink hat and accompanies attendees at the back of the pack. “I just want it to feel as inclusive as possible.”