Struggling with a slow pace for the past two years, here's my endorsement for a leisurely jog
Slow Running Brings Holistic Benefits to One Individual's Fitness Journey
A dedicated runner in their 20s has found success in adopting a slow-paced jogging routine, reaping numerous physical and mental health benefits. This individual, who prefers solo runs but finds camaraderie within the running community, has been jogging consistently for over two years, three times a week for 15-30 minutes.
Their journey began after a previous unsuccessful attempt, but this time, they found a strategy that worked. They start their runs slowly, focusing more on their breath and overall feeling rather than aiming for a specific pace. This approach promotes sustainable training by reducing fatigue and injury risk, allowing regular and ongoing practice.
Their consistency has improved due to not setting specific goals, and they have seen steady progress in their overall fitness. Their knee issues from ballet dancing in their teenage years have not been aggravated by jogging, and they perceive their joints as having become stronger as a result. Additionally, their pace has improved over time, from 13 minutes per mile to around 11 minutes per mile.
Running slowly enhances aerobic capacity and trains the body efficiently. Low-intensity running allows the body and nervous system to adapt, making muscle use more efficient and reducing wasted energy during running. This consistent training strengthens muscles, tendons, and ligaments, and optimizes the nervous system for better running mechanics, improving overall endurance and performance.
Slow running also boosts brain blood flow and promotes brain-derived neurotrophic factor (BDNF), which enhances memory, learning, and cognitive function. Slow runs can lead to a meditative state, help alleviate mental fatigue, improve alertness, and provide a mental boost over time. This supports emotional wellbeing and mental clarity.
The individual also finds a sense of belonging within the running community, despite preferring solo runs. They find common ground with fellow enthusiasts during various running events, fostering a stronger sense of belonging and shared progress among runners of varying abilities.
Their jogging routine has also extended its benefits to other areas. They can walk and hike for longer distances due to their jogging routine, and their glute and core strength have improved significantly since starting to jog.
The advice given by the individual's spouse, who is an avid runner, is to run as slow as possible. This approach has proven effective for the individual, promoting consistent, injury-minimizing training that builds aerobic fitness gradually, supports steady progress, improves mental sharpness, and encourages a more inclusive running community experience. This holistic approach helps runners maintain motivation, enjoy their runs, and achieve long-term benefits in both physical and mental health.
[1] Journal of Sports Sciences [2] Journal of Applied Physiology [3] Medicine & Science in Sports & Exercise [4] Psychology Today
- Throughout their fitness-and-exercise journey, the individual delves deeper into the science of running, seeking knowledge from various health-and-wellness resources such as the Journal of Sports Sciences, Journal of Applied Physiology, and Medicine & Science in Sports & Exercise.
- They also turn to Psychology Today for insights on how slow running supports mental health, finding that it can lead to a meditative state, reduce mental fatigue, and promote cognitive function.
- The individual often reflects on the lifestyle benefits of their regular cardio workouts, noting that their slow-paced jogging routine has enhanced their strength training by improving glute and core strength.
- As they explore their passion for running, they are intrigued by the connection between fitness-and-exercise and home-and-garden activities, finding that their jogging routine equips them with endurance for long walks and hikes.
- In line with their holistic approach to fitness, they advocate for sluggish speed in strength training and other workouts, believing that slow and steady progress, via practices like yoga, fosters mental health, enhances overall physical fitness, and encourages a healthy lifestyle.
