Why Slow Running Could Be Even More Beneficial Than Running Fast

The slow-running movement, where people gather for leisurely jogs, is gaining popularity. However, don't be mistaken into believing that if there's no pain, there's no gain.

Many runners prioritize speed when they put on their running gear. Yet, there is a growing trend in the opposite direction: the slow-running movement, where people meet for relaxed and social runs. While this may be enjoyable, some may wonder if there are actually any benefits without experiencing the typical discomfort associated with intense runs.

Contrary to common belief, a growing body of research suggests that running at a more leisurely pace can yield various health benefits, including improved heart function and mental well-being, all while avoiding the negative effects of pushing your body to its limits. It might even contribute to a longer life and, paradoxically, lead to better personal bests.

This article is part of a fitness series that addresses eight questions about exercise and its impact on our bodies and minds. Read more here.

Slow running isn't about a specific speed, but rather about running at a pace that feels slow for the individual – a pace that elevates heart rate but still allows for conversation. Technically, this means your heart rate will be at 60 to 70 percent of its maximum, according to Rebecca Robinson, a sports and exercise medicine consultant and avid runner.

This level of effort, also referred to as zone 2 training, is intended to be moderately easy, so the question arises: does it truly qualify as a workout?

“Yes,” says Steve Haake of Sheffield Hallam University in the UK. Energy expenditure increases in direct proportion to running speed, and the total energy expended covering a fixed distance is generally the same, regardless of how quickly one moves. “With slow jogging, it just takes longer.”