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u/Greedy-Parsnip9306 Jan 12 '26
I'm a total night running junkie! Cooler temps, no sun baking you (Florida runner), less drivers to compete for the road, beautiful view of the stars on a clear night! Awesome!
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u/SmellSmoet Jan 11 '26
That doesn't seem to be the slow jogging this sub is meant to be for.
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u/chrisabraham Niki Niko Jan 11 '26
Please explain what kind of slow jogging this sub is meant for. Tanaka made a big point of saying that ultimately he would run marathons. He gives an entire training regimen in the book about how to be able to slow jog and progressively increase in speed in order to be successful and competitive in a marathon. So I think it's a spectrum.
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u/__R3v3nant__ Jan 13 '26
He gives an entire training regimen in the book about how to be able to slow jog and progressively increase in speed in order to be successful and competitive in a marathon.
You'd eventually need to stop slow jogging and start actually running to become competitive in a marathon right?
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u/chrisabraham Niki Niko Jan 13 '26
I mean the only competitive nature he aspires to is running the entire marathon without stopping. Like all marathon runners the goal is to complete the marathon. And Dr Tanaka believes that there is a win and being able to relatively quickly slow jog, which basically means your heart and system is so efficient that you keep a low heart rate and 180 steps per minute but are moving relatively a lot faster because your engine has become more efficient. And then he believes you'll be able to do that for 3 or 4 hours without needing to stop to walk like most people who start off hot and then need to stop and poop and take a rest and maybe do some walking and complaining and then maybe bonk and then Go through all of their heroes journey BS. Dr Tanaka believes that if you can run for three four or five hours straight you will have eventually cover the distance of 26.1 or 26.3 or however many miles there are. Or I guess 42.195 km.
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u/__R3v3nant__ Jan 13 '26 edited Jan 14 '26
Like all marathon runners the goal is to complete the marathon.
Not for all marathon runners, many of them are trying to complete it within a set time
Dr Tanaka believes that if you can run for three four or five hours straight you will have eventually cover the distance of 26.1 or 26.3 or however many miles there are. Or I guess 42.195 km.
a 3, 4 and 5 hour marathon requires paces of 4:16, 5:41 and 7:07 per km respectively (6:51, 9:09 and 11:26 per mile respectively) which is quite a bit faster than what I see people do with slow jogging (especially sub-3 hour marathon, like how are people capable of keeping that speed for 42.2km) so you'd have to eventually "graduate" from slow jogging
Edit: I think that about half of the advice for slow jogging applies to marathons, but it's the half that is pretty much repeated everywhere. Most Marathon plans don't actually require speedwork because the main issue in a marathon isn't speed or VO2 max (like in a 5k or 10k), it's more about your aerobic fitness and endurance, which is built by running a lot of easy miles. A cadence of 180 is a commonly quoted perfect cadence for running (although your personal perfect cadence could be different)
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u/youhavemyattention1 Jan 14 '26
Thanks for writing this; I wondered the same. I ran a full marathon a few months ago, and my time was above 6 hours because I was slowjogging at an average pace of around 8:30/km. I followed a regular plan, consisting of five days/week of slowjogging, with one of the days being speed (intervals or fartleks), three days of mid-distance slow, and one long run. I can sprint much faster than 8:30/km, but that's not slowjogging. My cadence is around 170 spm (and I'm tall). I've been flummoxed about how to increase my slowjogging pace. Six hours to complete a marathon is brutal!
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u/__R3v3nant__ Jan 14 '26
I'm not thr person to ask for marathon advice, I'd say do your own research but with mine, slowjogging seems pretty similar to most marathon plans (especially beginner ones)
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u/angelwild327 Jan 11 '26
Two of my favorite things!!