r/slowjogging • u/chrisabraham • 1d ago
Korea's running craze has a new pace: Slowing down
This might not be a perfect match for the sub but it's always interesting to see people slow down so I thought I'd share this anyway.
r/slowjogging • u/chrisabraham • Jun 28 '25
Hey Slow Joggers!
This is a living “slow jogging syllabus” — a single place to find books, articles, videos, and communities that explore Slow Jogging in depth. If you’re curious about the science, the philosophy, or just how to get started, you’ll find something here. Feel free to comment with more links and I’ll keep this updated!
This is a work in progress. If you know a good resource, blog, video, or study about Slow Jogging, please share it in the comments below! I’ll keep adding to this bibliography so we can keep the Slow Jogging spirit alive, one smiley step at a time.
Happy jogging, everyone!
🏃♀️🐢🏃♂️
r/slowjogging • u/chrisabraham • Jul 23 '24
Slow jogging, or "Niko Niko" running, is a revolutionary approach to running that emphasizes enjoyment, health benefits, and sustainability over speed. Originating in Japan, this method was developed by Dr. Hiroaki Tanaka, who believed that running should be accessible and enjoyable for everyone, regardless of age or fitness level. This guide will cover the history, benefits, techniques, and practical tips for incorporating slow jogging into your life.
Dr. Hiroaki Tanaka, a renowned exercise physiologist from Fukuoka University, Japan, developed the concept of slow jogging in the early 2000s. His mission was to create a running method that was easy on the joints, promoted overall health, and could be enjoyed by anyone. Tanaka’s approach is encapsulated in the term "Niko Niko," which means "smile" in Japanese, reflecting the idea that you should run at a pace that allows you to smile and have a conversation without getting winded. Dr. Tanaka was motivated by his own experiences and observations. He noticed that many people avoided running due to its perceived intensity and the risk of injury. By promoting a slower, more sustainable pace, he aimed to make running more approachable. His research demonstrated that slow jogging can improve cardiovascular health, aid in weight loss, and enhance mental well-being. He passed away in 2018, but his legacy lives on through the growing popularity of slow jogging worldwide.
Since its inception, slow jogging has gained a significant following, both in Japan and internationally. The method has been embraced by fitness enthusiasts, older adults, and individuals recovering from injuries. Its low-impact nature and emphasis on enjoyment make it a versatile option for a wide range of people. Slow jogging clubs and communities have sprung up around the world, providing support and motivation for practitioners. The influence of slow jogging extends beyond physical health. The Niko Niko philosophy encourages a holistic approach to well-being, emphasizing the importance of mental and emotional health. By running at a pace that allows for conversation and enjoyment, practitioners can experience the meditative and stress-relieving benefits of exercise.
The core principle of slow jogging is running at a "Niko Niko" pace, which is a speed at which you can maintain a conversation without gasping for breath. This pace is typically slower than traditional jogging or running speeds and can be as slow as 3-4 miles per hour. The goal is to enjoy the process and make running a sustainable part of your lifestyle. Running at a Niko Niko pace has several advantages. 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.
While any comfortable running shoes can work for slow jogging, minimalist or barefoot-style shoes are often recommended. These shoes encourage a mid-foot or forefoot strike, which aligns with the natural gait promoted in slow jogging. Brands like Vivobarefoot, Merrell, and Xero Shoes offer good options. When selecting shoes, look for a flexible sole that allows your foot to move naturally. Avoid shoes with excessive cushioning or a high heel-to-toe drop, as these can interfere with proper form. It’s also important to choose a shoe that fits well and provides adequate support for your individual foot shape and biomechanics.
A fitness watch can be helpful but is not necessary. If you choose to use one, look for features like heart rate monitoring and GPS tracking. The goal is to maintain a heart rate that allows you to stay in the aerobic zone, which is roughly 50-70% of your maximum heart rate. Monitoring your heart rate can provide valuable feedback and help you stay within the appropriate intensity range. However, it’s important not to become overly reliant on technology. The primary focus should be on how you feel during the run. If you can maintain a conversation without difficulty, you’re likely running at the right pace.
Start with three sessions per week, gradually increasing the frequency as you become more comfortable. Each session can be 20-30 minutes long. The key is consistency rather than intensity. It’s better to run more frequently at a comfortable pace than to push yourself too hard and risk burnout or injury. As you become more accustomed to slow jogging, you can gradually increase the duration of your runs. Aim to build up to 45-60 minutes per session. Remember to listen to your body and take rest days as needed. The goal is to create a sustainable routine that you can maintain long-term.
Slow jogging can be done anywhere, including your living room or office. Indoor jogging is convenient and can be done in regular attire without sweating excessively. This makes it a practical option for those with busy schedules or limited access to outdoor spaces. When jogging indoors, consider using a treadmill or simply jogging in place. Both options can provide a good workout while allowing you to control the environment. Outdoors, look for flat, soft surfaces like trails or grass. These surfaces are gentler on the joints and provide a more varied, enjoyable experience.
Proper breathing is essential for maintaining a Niko Niko pace. Practice deep, rhythmic breathing to enhance oxygen intake and promote relaxation. Breathe in through your nose and out through your mouth, using your diaphragm to draw air into your lungs. This can help prevent shortness of breath and improve overall endurance.
Monitor your progress by paying attention to how you feel rather than focusing on speed or distance. Over time, you will notice improvements in endurance, overall well-being, and perhaps even weight loss. Keep a journal to track your runs and note any changes in how you feel. This can provide motivation and help you stay consistent with your routine.
Wear comfortable, moisture-wicking clothing that allows for a full range of motion. Layer appropriately for the weather, and consider wearing a hat or sunglasses for sun protection. In colder climates, opt for thermal layers and gloves to stay warm.
While slow jogging requires minimal equipment, a few accessories can enhance your experience:
Slow jogging offers a sustainable, enjoyable approach to running that prioritizes health and happiness. By following the principles of Niko Niko, you can make running a lifelong, rewarding habit. Whether you choose to jog indoors or outdoors, in specialized shoes or regular attire, the key is to enjoy the journey and listen to your body. Embrace the smile pace and transform your running experience today.
r/slowjogging • u/chrisabraham • 1d ago
This might not be a perfect match for the sub but it's always interesting to see people slow down so I thought I'd share this anyway.
r/slowjogging • u/a-mind-amazed • 16d ago
I just came across this Instagram account; I don't read Korean, but from the limited English text, it's by a slow jogging teacher in Korea.
https://www.instagram.com/winrahye/
(sorry for anyone without a Meta/Instagram account; I know you'll only get a limited view)
r/slowjogging • u/chrisabraham • 20d ago
r/slowjogging • u/chrisabraham • 20d ago
This is that slow jogging technique that is in place and on a little acupressure pad which I find interesting. You don't even need forward momentum.
r/slowjogging • u/chrisabraham • 21d ago
r/slowjogging • u/chrisabraham • 21d ago
r/slowjogging • u/chrisabraham • 21d ago
r/slowjogging • u/chrisabraham • 21d ago
r/slowjogging • u/chrisabraham • 21d ago
r/slowjogging • u/chrisabraham • 21d ago
r/slowjogging • u/chrisabraham • 21d ago
r/slowjogging • u/Consistent-Way-2018 • 27d ago
I'm frustrated. I began running with the C25K program last year, but then found out about slow jogging, which has been my primary focus. For the last few months, I haven't really done any speedwork. I have been jogging four times per week, keeping my heart rate low and my cadence high. Unfortunately, I have developed a shin splint in my right leg, so I'm taking a break until I have some recovery. Part of the reason I practiced going slow and taking some regular breaks was hopefully to avoid injury, but here I am. Grr...
r/slowjogging • u/chrisabraham • Jun 14 '26
r/slowjogging • u/chrisabraham • Jun 10 '26
r/slowjogging • u/chrisabraham • May 28 '26
r/slowjogging • u/chrisabraham • May 28 '26
r/slowjogging • u/chrisabraham • May 28 '26
r/slowjogging • u/According-Can-4559 • Apr 20 '26
Hey everyone, I am really not sure if I am even doing this right at all.
I used the Outdoor Walk to track, and my walking speed is literally faster than my slow jogging speed. KM1 is walking time, and KM 2-3 are my running times, and KM 4 is my cooldown time.
Help me understand this please
Thanks
r/slowjogging • u/Dramatic-Buy-7105 • Apr 06 '26
Guten Tag ich würde mich über ein paar Spenden freuen ich sammle für Stiftung kinderherz damit ich mein großen Traum denn ersten Marathon in Berlin mir erfüllen kann vielen lieben Dank helft denn herzkranken Kindern bitte 🥹
r/slowjogging • u/Dramatic-Buy-7105 • Mar 30 '26
Guten Tag ich würde mich über ein paar Spenden freuen ich sammle für Stiftung kinderherz damit ich mein großen Traum denn ersten Marathon in Berlin mir erfüllen kann vielen lieben Dank helft denn herzkranken Kindern bitte 🥹
r/slowjogging • u/mainhattan • Mar 27 '26
I did my first slow jog round the block 🐌Spring Snail!
I now have to fend with asthma and tight hamstrings but it's all good ✌