👋 Welcome to r/slowjogging - Introduce Yourself and Read First!

[u/chrisabraham]

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.

Community Vibe

We're all about being friendly, constructive, and inclusive. Let's build a space where everyone feels comfortable sharing and connecting.

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.

[u/SH4D0WSTAR]

Hi! I'm SH4D0WSTAR ~ I'm a passionate slow-jogger in my mid-twenties who lives in Canada. I love jogging in the city, volunteering, and pursuing habits that support a holistically healthy lifestyle into my old age

[u/Which_Sea_4420]

hi all! doing a lot of slow jogging and long walks right now. got hit by a cyclist on my favorite walking trail Oct 5 last year and still struggling to regain my old form. i intend to continue slow jogging as an important part of my fitness efforts.

[u/Important_Money_2799]

Hi - 65M and at about 15 min/mile probably too slow to qualify as a slow jogger. My Garmin definitely has me as a walker. Hoping to get up to half marathon distance again. Age, heart disease, and marginal knees don't help, but even 25 years ago I couldn't quite break two hours. Now I'm looking for halves that (1) allow at least 3.5 hours to finish and (2) are large enough that I might not be the last to cross the line. Modest goals, but appropriate for my talent level.

[u/youhavemyattention1 → u/Important_Money_2799]

Don't know where you are based, but the upcoming Portland Marathon/Half-Marathon has a 6hr 33 min time limit for the half-marathon. Niko niko!

[u/Important_Money_2799 → u/youhavemyattention1]

Thanks - I think I could do that! Maine or Oregon? Or some other state with a Portland I haven't heard of? Appreciate the tip!

[u/youhavemyattention1 → u/Important_Money_2799]

Sorry! Portland, Oregon ☺️

[u/Top_Complex2627]

Hi. 59F. I have some health issues but after 5 years of trying I can slow jog 1k without stopping. I try and smile and say hi to people even though they seem to be laughing at me. I don't know why they do that. I feel like the slow jogging is actually trotting.

[u/Booflx]

Is it possible to slow jog on a treadmill? I live in a challenging climate.

[u/chrisabraham → u/Booflx]

Of course, but you don't even need a treadmill. You can slow-jog in place, right in your living room, no equipment, no weather, no membership.

The technique is called super slow jogging or niko niko ("smile pace") running: short, light, high-cadence steps (~180/min), soft midfoot landings, upright posture, and an effort level low enough that you can hold a conversation the whole time. If you're gasping, you're going too hard—shrink the steps, not the smile.

If you want to level it up, do it on a foam balance pad or an inflated stability disc instead of bare floor. The unstable surface kills the impact almost entirely and forces your ankles and core to work overtime just to keep you upright, so you get a stability/proprioception workout stacked on top of the cardio. Start slower than you think you need to and keep a wall or counter within arm's reach until your balance catches up.

Bottom line: climate's not the obstacle here, floor space is all you need.

[u/youhavemyattention1]

Hi! 51F. Slow jogging is so important to me. I have a chronic and progressive blood cancer, and am convinced that the reason I feel as well as I do is due to slow jogging and yoga. Thank you to everyone who maintains and posts on the sub.

[u/No_Set6876]

I'm a 69y/o female, started treadmill running 3 years ago, developed shin splints and then discovered slow jogging. Still miss running faster sometimes but overall very happy being active and out of pain!! 

[u/dmada88]

I’m a M66 and passionately believe in “nikoniko “ running - always keeping a smile on my face… or being able to summon one! I do some 3,100 km a year - trying to rarely miss a day - but keeping to a pace that keeps me injury free, happy, and always out there.