We’ve all heard the saying, “Slow and steady wins the race.” Surprisingly, this also applies to exercise. Research suggests slow running strengthens the heart. It reduces the risk of type 2 diabetes. It also boosts overall fitness more effectively than high-intensity running.
Studies show running at a moderate pace benefits the heart more than sprinting. Other cardiovascular exercises like swimming, rowing, and cycling also offer similar benefits when performed at lower intensities. Slow jogging groups are now forming worldwide to promote this effective and sustainable fitness approach.
THE SCIENCE BEHIND SLOW RUNNING
A groundbreaking Danish study tracked 5,000 individuals over 12 years. The results? Slow and moderate-paced joggers had the lowest mortality rates, while intense runners had death rates similar to sedentary individuals.
One reason could be its impact on heart health. Slow running reduces resting blood pressure and strengthens the heart by improving muscle efficiency. As the heart grows stronger, it pumps more blood with each beat, leading to better circulation and oxygen delivery.
THE ENDURANCE AND FAT-BURNING ADVANTAGE
Running at a slower pace improves endurance because you can sustain it longer. This prolonged effort increases red blood cell production, allowing more oxygen to circulate through the body. Interestingly, training harder doesn’t amplify these benefits.
SLOW RUNNING AND FAT METABOLISM
Slow cardio, often called “zone 2 cardio,” occurs at 60-70% of your maximum heart rate. This intensity encourages the body to burn stored fat. This process is more efficient for long-term energy. It also benefits overall health.
WHY ELITE ATHLETES TRAIN SLOWLY
Elite athletes spend up to 80% of their training in zone 2. British rowers, for example, row slowly for 90 minutes three times a week despite their short six-minute races. This approach reduces body stress, preventing injuries and infections.
High-intensity exercise demands longer recovery periods, often 48-72 hours. Without proper recovery, athletes face higher risks of infections and injuries. Moderate-intensity training, however, enhances the immune response and keeps illnesses at bay. Training smarter is better for the heart.
HOW TO FIND YOUR IDEAL SLOW RUNNING PACE
Experts say slow running isn’t about speed—it’s about effort. A simple test? Try singing while jogging. If you can do so without gasping, you’re at the right pace.
This principle also works for resistance training. Slowing down weightlifting movements reduces injury risk and improves muscle form. Studies suggest taking twice as long on the lengthening “eccentric” phase of a lift (e.g., lowering in a pull-up) compared to the shortening “concentric” phase (e.g., pulling up) can enhance muscle growth. Keep your heart rate steady for better results.
THE BOTTOM LINE
Slow running isn’t just easier—it’s smarter. It builds endurance, strengthens the heart, burns fat efficiently, and reduces injury risks. Whether you’re an elite athlete or a casual jogger, slowing down could be the key to a healthier, longer life.
