Tanaka wants you to smile while jogging.
sometimes seems impossible ó especially when people sprint
past on a running path as youíre chugging slowly behind.
according to Tanaka, a professor at the Faculty of Sports and
Health Science at Fukuoka University in Japan, there may be
health benefits in jogging slowly.
who wrote "Slow Jogging: Get Fit, Lose Weight, Stay
Healthy, and Have Fun With Easy Running" with Magdalena
Jackowska, who has implemented slow jogging to run multiple
marathons, has a unique suggestion: Run only as fast as your
body lets you smile.
this a "smiling pace," or a "niko niko
pace," and says the best way to run is at a calm speed,
which helps lower blood pressure while boosting overall
said to find what that pace might be for you, consider
starting slow and listening to your body.
niko pace can be very different for each one of us," he
said. It might even be lower than your walking speed.
visualize the best pace, think of a time when a traffic light
is about to turn red and you pick up the pace to make it
across the street.
one of the moments when even the least fit of us start
running," Tanaka writes. This running-to-the-light pace
is usually about 4.3 miles per hour, according to the authors.
recommend starting very slow ó perhaps at about 2 to 3 miles
are too short of breath to, for example, hold a conversation,
then ease up.
down to be able to talk at ease, or if you are running alone,
sing your favorite songs," Tanaka said.
found that even a group of 75-year-olds experienced lowered
never too late to start," Tanaka said.