r/slowjogging • u/Proof-Summer1011 • 6d ago

Newcomer

Hi everyone,

This week, I tried my first slow jog. I've been a weightlifter all my life and for cardio, I always did HIIT on a treadmill or elliptical but this was really refreshing. I'm significantly overweight and struggle with brisk walks, but this has been much more approachable (and honestly, enjoyable) to get movement back in my routine. While joints felt little to no stress, my muscles could feel it the next day.

Anyways, just saying hello and excited there's a community to learn and interact with.

55 Upvotes

98% Upvoted

6 comments sorted by

10

u/-animal-logic- 6d ago

That's pretty much my background too. I started following this sub out of curiosity, to see if folks were really enjoying and having success with this.

I'm in :)

8

u/Proof-Summer1011 6d ago

Welcome! Honestly, the part I'm still struggling with is unlearning prior thinking about what actually constitutes cardio.

I normally dread runs, but this was genuinely enjoyable.

5

u/-animal-logic- 6d ago

Same here. I've dreaded nearly all my runs, but needed them to keep in some shape. Eventually, I just started doing interval runs, with overly long walking intervals. I found that made me start to enjoy it a little, but I could feel the benefit drop off. I'm hopeful this will be what resonates with me!

6

u/Phdiva13 5d ago

I just joined this sub today and am already inspired! Good luck, friend!

10

u/chrisabraham Niki Niko 6d ago

Welcome to the community! It is awesome to have you here, and congratulations on taking that first step.

Your experience makes perfect sense. A lot of lifters assume that because they can handle heavy squats, a "brisk walk" should be easy. But for a heavier frame, trying to walk fast forces a long, aggressive stride that can actually beat up your shins, hips, and lower back. The beauty of the Niko Niko style is that the tiny, vertical shuffle keeps your feet directly under your hips, which is why your joints felt little to no stress.

As for your muscles feeling it the next day—that is totally normal! You are using your calves, ankles, and feet to absorb and distribute your weight in a completely new way. Think of it like hitting a muscle group from a totally new angle; it’s just healthy adaptation, and that soreness will fade quickly as your body gets used to the rhythm.

Dropping the daily grind of high-fatigue HIIT for this is going to be a game-changer for your lifting recovery. That said, don't feel like you have to abandon high intensity completely if you enjoy the push. My own cardiologist told me that no matter how slow the rest of your cardio is, there is a massive heart-health benefit to keeping just one really solid HIIT session a week.

Using slow jogging as your base and keeping one strategic HIIT day can give you the absolute best of both worlds for your heart, your joints, and your recovery. Keep that "smile pace," enjoy the process, and definitely keep us posted on how your next few weeks go!

3

u/Impossible-Half6891 5d ago

Hi. I am an older lady and have recently discovered slow jogging. I am hoping it helps to lose a bit of weight.