Similar to how it feels to jog, the idea behind “slow running” (also known as low-intensity running) is that by slowing your pace, you can log more run miles and train your body in a variety of ways, such as building your endurance, strengthening your muscles, heart and lungs.
“Slow running helps to reduce resting blood pressure, for example. And it promotes a stronger heart,” says Prof Dan Gordon, an exercise physiologist at Anglia Ruskin University in southeast England.
Slow and steady wins the race when it comes to heart-healthy exercise. It's no secret exercise comes with plenty of health benefits.
It reduces the risk of injury, as the lower impact is gentler on the joints. It also makes running more accessible for beginners and those who may not consider themselves athletes. By focusing on enjoyment rather than performance, slow jogging can help individuals develop a positive relationship with exercise.
Studies have shown that running promotes a Heart Health by helping to manage or prevent high blood pressure; keep arteries clear of plaque by boosting good cholesterol and lowering triglycerides (fats in blood); lower risk of coronary artery disease (CAD), heart attack and stroke.
You may hear this speed referred to as a “conversational pace.” Regardless of whether you're conversing on your run, you should be able to maintain a slow running pace for anywhere between 20 and 60 minutes—depending on your training regimen.
Engaging in prolonged, slow-paced running develops a robust aerobic base, essential for boxers who require consistent exertion throughout a fight. This methodical building of endurance mirrors the strategic pacing necessary in the ring.
For the same distance, slow jogging burns twice as many calories as walking and just as many as faster running. Slow running is therefore a sport that you should not underestimate.
Try to start with one to three miles per day if you are new to running. Stay closer to the one-mile end if you don't currently do much exercise. If you hike, bike, or do something similar, you may want to see how you do running three miles a day. As you gain more miles over time, your heart and lungs become stronger.
There is more far research to support running and exercise as a benefit to heart health, rather than a detriment.” The World Health Organization (WHO) suggest that adults ages 18 to 64 do at least 150 minutes of a moderate exercise or at least 75 minutes of high-intensity physical activity each week.
All the evidence points to the fact that slowing down your pace for much (if not all) of your training can actually make you run faster in the long-term. But, of course, slow is a relative term.
Ideal Exercise for the Heart
The best exercise has a positive effect on the heart and improves the musculoskeletal system. The American Heart Association and the American College of Sports Medicine both recommend combining aerobic exercise (jogging, swimming, biking) with resistance training (moderate weightlifting).
The Journal of American College of Cardiology found that running for 5-10 minutes at a slow pace could significantly improve life expectancy. Research also found that older adults who started running for better health are 7-10% more efficient in walking compared to older adults who are walking for good health.
Running 90 seconds to two minutes slower than your average or threshold pace. Your threshold pace is one you could run for a full hour. For example, if you can run six miles in an hour (a 10-minute mile pace), your slow run pace should be around 12 minutes per mile.
There are very few specifics out there on what exactly he did. His full day was dedicated to the art of boxing. Tyson would wake up at 4 in the morning and run 3-4 miles and walk for ten minutes.
The ideal frequency of running for weight loss is about three to four times a week. This allows your body to adapt, recover, and improve over time. Sessions should last from 30 minutes to an hour, depending on your current fitness level and specific goals.
Boxers will often run at least three miles on their roadwork and do this three to five times a week, in line with their gym work and sparring. Different levels of fighters will do more or less and mix up their routine based on personal requirements.
Given that the pace is the same, slow jogging (i.e., jogging at a speed of two to four miles per hour) and speed walking might seem like the same thing, but that's actually not the case.
The many benefits of running slow
The impact on your joints is reduced, and there is less risk of overstraining your muscles. This is great for beginner runners, those recovering from injury, or anyone looking to increase their weekly kilometre log.
Most runners between ages 20 to 45 will want to stay between 100 and 160 beats per minute (bpm), on average. But that average depends on a number of factors, including your maximum heart rate and current fitness level. You can use the formula below to determine your target heart rate range.
The Apple Watch was the most accurate among the four devices at low exercise intensity. Our results revealed a trivial mean bias during walking at 4 km. h −1 , with the mean bias and 95% LoA being 0 (–6 to 6) and 0 (–8 to 8) for the left and right Apple Watches, respectively.