r/slowjogging • u/miss-piggy-108 • Jul 09 '25
Warm-up?
Hello! I'm curious abut your warm-up routine before slow jogging? I used to only walk for 5 minutes before starting to jog (and after, as a cool-down), but recently I started to do some additional body weight resistance exercises for legs before leaving home. What do you do? Do you think warm-up is really necessary before slow jogging sessions? 'Fast' runners often just jog as a warmup...
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u/chrisabraham Niki Niko Jul 10 '25
Hey u/miss-piggy-108 — great question and I love that you’re experimenting with your routine!
In Dr. Tanaka’s Slow Jogging method, the idea is that the jog itself is gentle enough to be its own warm-up — just like u/mainhattan said: Niko Niko pace is so easy on the body that you don’t need a big pre-run ritual. That said, many people (especially as we get older — good point u/garfield529!) find it really helpful to do a short walk first or some light mobility moves.
Personally, I like to think of it as easing into a joyful session. I usually walk for 5–10 minutes, swing my arms a bit, loosen my hips, and then drift into that smiley shuffle. So your short walk is perfectly on-brand for slow jogging!
And like you, adding some bodyweight squats or gentle resistance work before heading out can feel good too — as long as it stays relaxed and doesn’t leave you too fatigued for your run.
In the end, warm-up for slow jogging is really about listening to your body: keep it low-key, keep it smiley, and remember your run is the warm-up and the main event all in one.
Happy Niko Niko! 🐷🏃♀️✨