the ben­e­fits of jog­ging slowly

One ex­pert sug­gests that you should run only as fast as your body lets you smile.

The Star Malaysia - Star2 - - HEALTH - By ALI­SON BOWEN

HIROAKI Tanaka wants you to smile while jog­ging.

That some­times seems im­pos­si­ble – es­pe­cially when peo­ple sprint past on a run­ning path as you’re chug­ging slowly be­hind.

But 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.

Tanaka, 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.

He calls 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 fit­ness.

Tanaka said to find what that pace might be for you, con­sider start­ing slow and lis­ten­ing to your body.

“Niko niko pace can be very dif­fer­ent for each one of us,” he said. It might even be lower than your walk­ing speed.

To help vi­su­alise 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.

“It’s 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.

They rec­om­mend start­ing very slow – per­haps at about 2 to 3 miles per hour.

If you are too short of breath to, for ex­am­ple, hold a con­ver­sa­tion, then ease up.

“Slow down to be able to talk at ease, or if you are run­ning alone, sing your favourite songs,” Tanaka said.

They found that even a group of 75- year- olds ex­pe­ri­enced low­ered blood pres­sure.

“It’s never too late to start,” Tanaka said. – Chicago Tri­bune/ Tri­bune News Ser­vice

One doc­tor says that the op­ti­mal pace for jog­ging should let you sing and smile. — TNs

Newspapers in English

Newspapers from Malaysia

© PressReader. All rights reserved.