Experienced a 'gradual pace' over the last two years, and I advocate for it
In the world of running, taking it slow can be a game-changer for those new to the sport. A UK-based individual, who started jogging approximately two years ago, has experienced the benefits of slow running firsthand.
Initially, the individual's pace was around 13 minutes per mile, but over time, they have managed to improve their speed to an 11-minute mile pace. This progress didn't come overnight; the individual started jogging three times a week for 15-30 minutes, gradually increasing their endurance.
One of the key advantages of slow running is its manageable entry point, which builds a strong fitness foundation without overwhelming the body. This approach is effective for calorie burning, establishing endurance, and staying consistent without undue stress or injury risk.
The individual's jogging routine has helped them maintain a consistent exercise schedule, a crucial factor in their overall fitness improvement. Consistency in jogging has also banished the stress of failure, helping them stick to their training.
Apart from the physical benefits, slow running has also had a positive impact on the individual's mental health. The individual finds jogging meditative and beneficial for processing intrusive thoughts, leading to improved mental well-being.
The individual's jogging journey has been far from solitary. They have found a sense of belonging within the running community, despite preferring solo runs. This sense of camaraderie is an added bonus for those embarking on their running journey.
The individual's overall fitness has improved significantly, enabling them to walk and hike for longer distances. Moreover, jogging has helped strengthen their joints, a significant improvement considering the individual had issues from ballet dancing in their teenage years.
The individual's glute and core strength have also seen a boost due to jogging. They can go as slowly as they want and stop at any time during their jogs, ensuring a comfortable and sustainable pace.
In the evening, the individual often jogs to catch the sunset, making their running sessions enjoyable and accessible. This "slow and steady" method has helped the individual adopt running as a consistent, enjoyable fitness habit.
In conclusion, slow running offers a gentle way to build fitness and endurance without injury risk, enhances the aerobic system and energy metabolism, supports recovery and reduces physical and mental stress, makes running sessions enjoyable and sustainable, boosting consistency, and promotes healthy weight management and cardiovascular benefits. For those new to running, adopting a slower pace can be a rewarding and sustainable way to incorporate exercise into their lifestyle.
[1] Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3449914/ [2] Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420856/ [4] Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507688/ [5] Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6166431/
- Embarking on a jogging journey has not only improved the individual's physical fitness, but it has also enhanced their mental health.
- Slower paces in running can be a game-changer, as they provide a manageable entry point for mental health benefits and building a strong fitness foundation.
- The science of fitness and exercise confirms that slow running can support recovery, reduce physical and mental stress, and promote healthy weight management.
- Yoga, a popular practice in the health-and-wellness and fitness-and-exercise communities, shares some of these benefits with slow running, promoting mental clarity and reducing stress.
- Strength training, another aspect of fitness, can be incorporated into the home-and-garden routine to further enhance overall strength and joint health.
- Adopting a slower pace in running can be a sustainable way to incorporate exercise into one's lifestyle, transforming it into an enjoyable and consistent habit that aligns with a healthy lifestyle.
- Two studies, available at sources [1] and [2], confirm the benefits of slower-paced runs for both physical and mental health. Another study discussing the benefits of slow running is found at source [3], while source [4] explores the role of cardio exercise in mental health. For those interested in how fitness interplays with mental health overall, source [5] provides a comprehensive overview.
