Slow Jogging

Everything you need to know about the new slow running trend from Japan

Two people jogging slowly in the park

Jogging in slow motion? It may seem a little unusual at first, but slow jogging promises a high training effect coupled with numerous health benefits. Perhaps this new running style is something for you too? Find out and enter the world of slow running with our tips and tricks.



What exactly is slow jogging?

Slow jogging is a new running trend and originally comes from Japan. The special running style was developed by the Japanese sports physiologist Prof. Dr. Hiroaki Tanaka and intensively researched for several decades.

As the name suggests, slow jogging is about consciously running in a relaxed and slow manner. The running style is characterized by many small triple steps. It may look a little strange at first, but it is actually quite efficient.

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.

How does slow jogging work?

Would you like to start slow running? Then follow our step-by-step guide and immerse yourself in the world of slow jogging:

Step 1: The right running technique

When slow running, you should not land on your heel, but on the ball of your foot or the midfoot. Only then do your heels briefly touch the ground. The stride length is also much shorter than with conventional jogging. Take small triple steps and pay attention to a high stride frequency.

Step 2: The optimum speed

As a slow jogging beginner, you start at a speed of 3 to 5 kilometers per hour. Although this corresponds to the average speed of a pedestrian, the special running technique makes it more effective than classic walking. You can slowly increase your slow jogging pace over time. Experienced runners can also start at a slightly faster pace straight away.

Step 3: The recommended training duration

For slow jogging, a training duration of at least half an hour is recommended. If you can't keep this up at the beginning, it's not a problem. Start with Interval Training consisting of running and walking phases and gradually increase the running phases.

You can find out more tips and tricks about slow jogging and the right technique in this video:

5 advantages of slow running at a glance

Mindful running is said to reduce stress, increase well-being and boost endurance at the same time. But that's not all. We present five benefits of the new running trend:

1. Suitable for beginners and professionals

Slow jogging is less strenuous than fast running or jogging. This is particularly beneficial for beginners, as it provides a relaxed introduction to the world of running.

Ambitious runners can also benefit from this running technique. Slow jogging is a gentle alternative, especially during regeneration phases or after a long break from training.

2. Less prone to injury than normal jogging

With slow running, the impact is much lower than with normal jogging. This reduces the risk of injury when running. Also train your gluteal and thigh muscles specifically. This will prevent falls and injuries.

Fun Fact:

Prof. Dr. Tanaka, the inventor of slow jogging, has successfully participated in more than 60 marathons with his special running technique without ever sustaining an injury.

3. Easier on the joints than fast running

Slow jogging is a mixture of walking and running. The slow running pace is particularly easy on the joints. It also puts less strain on your feet, knees and hips than fast running.

Man stops jogging and holds his aching knee
Slow jogging is also suitable for people with joint problems.

4. Health benefits

Studies have shown the positive effects of slow jogging on health. Regular slow jogging can lower blood pressure, increase the brain power of your frontal lobe and even increase your life expectancy.

5. The focus is on well-being

Slow jogging is not about achieving the best time or being the first to cross the finish line. The focus is on the joy of movement and feeling good while running. One of the basic rules of slow running is therefore: "Choose your jogging pace so that you can complete the run with a smile."

Effective slow jogging: 5 tips for beginners

Slow jogging is a very safe and natural way of running. The running technique is therefore suitable for almost everyone and especially for beginners. Here are five tips for getting started with slow running:

1. The Right Cadence

Slow jogging is characterized by a high step frequency. We recommend 180 steps per minute. Try to take 45 small steps in 15 seconds to get a feel for the right frequency.

2. The Right Playlist

Put together a suitable playlist. Songs with 180 beats per minute give you the perfect rhythm for your step frequency. This allows you to switch off while slow jogging and not spend the whole time counting your steps. Good mood factor included.

Woman jogging with a smile and listening to music
The right soundtrack will put a smile on your face while slow jogging.

3. Upright Posture

An upright posture is particularly important when slow jogging: keep your back straight, lift your chin slightly and look into the distance. You can let your arms swing loosely as you run.

4. Slowly Increasing Intensity

Slow jogging is characterized by its gentle and relaxed running technique. So don't overdo it at the beginning. Increase your running speed and the length of your sessions carefully and slowly feel your way towards your comfortable pace.

5. Have Fun

Only run so fast that you can still breathe easily and don't get out of breath. If you can still talk and smile while slow jogging, you have found the right pace.

Slow running equipment: what you need

You don't need a lot of equipment to get started with slow jogging. The right running clothing is important. You should feel comfortable in it and be able to move freely.

It is best to choose breathable clothing. The lightweight and breathable fabric effectively transports moisture to the outside so that it does not remain on the skin. In our online shop you will find a wide range of running clothes to get you started.

R5 Mens Pro Running Jerseys

Run-Tex (moisture wicking, ultra-dry)

See our running jerseys >>

RT5w Women's Pro Tank Tops

Run-Tex (moisture wicking, ultra.dry)

See our running tank tops >>

RPT5 Men's Pro Running Tights

Fabric: Ti-Tex | Comp-Tex

See our running tights >>


Should it be something special? Then use our 3D Designer and create your own running shirt!

The right running shoe

As slow jogging involves running on the midfoot, choosing the right running shoes is particularly important. Look for a low drop - preferably less than ten millimetres - and a flexible, thin sole. It is best to seek advice on this in a specialist running store or have a running analysis.

Close-up of running shoes with forest in the background
Choosing the right running shoe is important for your health when slow jogging.

Want to listen to music while you run? Then make sure you have comfortable headphones. To keep your hands free while slow running, we recommend a cell phone case for your arm.

The joy of movement through slow jogging

Slow running - the new running trend from Japan - is also becoming increasingly popular in Germany. Slow jogging is particularly natural, easy on the joints and yet effective.

Feeling good is the focus of this new healthy running style. Slow jogging is therefore perfect for beginners and all people who want to lead an active lifestyle and enjoy exercise.

Just try it out for yourself and start walking. Preferably slowly, with small steps and a smile on your face.

If you would like to find out more about running, you'll find lots of exciting articles in our magazine. For example, we introduce you to the best stretching exercises before and after running and show you how to breathe properly while jogging.


Image Credits: Title Image: Playlessimages/stock.adobe; Image 2: Kay Abrahams/; Image 3: Sycda Productions/; Image 4: eshana_blue/