Benefits of slow running: Safe and effective jogging for better health

Jogging at a slow pace can help strengthen the heart and improve cardiovascular fitness by increasing heart rate and circulation. (Image: Canva)

Slow running offers numerous health benefits, including improved heart health, weight management, stress reduction, muscle tone, and bone strength. With its gentle nature, slow running is accessible to people of various fitness levels and ages, making it an ideal exercise for beginners or those recovering from injuries. To engage in slow running effectively, it's important to maintain proper form, gradually increase intensity or duration over time, and listen to the body's signals to prevent injury. Incorporating slow running into a regular exercise routine can contribute to overall physical and mental well-being, endorsing a healthier and more active lifestyle.

Here are some benefits of slow running as suggested by Mumbai- based fitness expert Radhika Nahata.

Improved cardiovascular health: Jogging at a slow pace can help strengthen the heart and improve cardiovascular fitness by increasing heart rate and circulation.

Weight management: Regular slow running can help burn calories and contribute to weight loss or weight management when combined with a balanced diet.

Stress reduction: Like any form of exercise, slow running can release endorphins, which are natural mood lifters, helping to reduce stress and improve overall mental well-being.

Muscle tone and endurance: While slow running may not build muscle mass like strength training, it can help tone muscles, particularly in the legs, and improve endurance over time.

Bone health: Weight-bearing exercises like jogging can help strengthen bones, reducing the risk of osteoporosis and improving bone density.

Improved respiratory health: Jogging can enhance lung function and capacity, improving oxygen uptake and overall respiratory health.

When engaging in slow running, it's essential to keep certain steps in mind to ensure safety and maximise benefits:

Warm-up: Start with a gentle warm-up to prepare your muscles and joints for the activity. This could include walking briskly or doing dynamic stretches.

Proper form: Maintain good posture and form while running. Keep your head up, shoulders relaxed, and arms bent at a 90-degree angle. Land on the middle of your foot and push off with your toes.

Start slowly: Begin with a pace that feels comfortable and gradually increase your speed or distance over time as your fitness improves.

Listen to your body: Pay attention to any signs of discomfort or pain while running. If you experience sharp pain or excessive fatigue, it's essential to stop and rest to prevent injury.

Stay hydrated: Drink water before, during, and after your run to stay hydrated, especially on hot days or during longer runs.

Cool down: After your run, take time to cool down with some gentle stretching to help prevent muscle soreness and promote flexibility.

Rest and recovery: Give your body time to rest and recover between runs to prevent overuse injuries and allow your muscles to repair and grow stronger.

Remember that consistency is key when it comes to reaping the benefits of slow running. Aim for regular, moderate-intensity workouts to maintain your fitness and improve your overall health over time.