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Understanding Slow Jogging: The Relaxed Run That Burns Fat and Boosts Heart Health

From Republika · () Indonesian

Translated from Indonesian, summarized and contextualized by DistantNews.

At a glance

In-depth Named sources Context piece
  • Slow jogging, a low-intensity running method, is gaining popularity for its health benefits and beginner-friendliness.
  • The practice improves cardiovascular health, metabolism, and endurance by optimizing fat utilization and stimulating mitochondrial growth.
  • Slow jogging offers a safer alternative to high-intensity running, reducing injury risk through a midfoot strike technique and promoting long-term adherence.

Slow jogging is emerging as a popular fitness trend, offering a gentle approach to running that benefits both heart health and overall metabolism. This method, characterized by a relaxed pace, is attracting individuals seeking a more accessible entry into exercise.

At this intensity, the body utilizes more fat as an energy source compared to muscle glycogen. Besides helping to reduce body fat, this exercise also stimulates the formation of mitochondria and new capillaries, which are essential for improving long-term endurance.

— Putri UtamiExplaining the physiological benefits of slow jogging.

According to Putri Utami, a health expert and lecturer at IPB University, slow jogging operates at approximately 50 percent of maximum aerobic capacity, with a heart rate between 110-140 beats per minute. At this intensity, the body efficiently uses fat for energy rather than muscle glycogen. This process not only aids in body fat reduction but also stimulates the formation of mitochondria and new capillaries, crucial for enhancing long-term endurance.

While calorie burn per minute may be lower than traditional jogging, the long-term physiological adaptations are comparable. Putri highlights slow jogging as an ideal starting point for those new to exercise, preventing the common pitfall of beginning with overly intense activities that can lead to injury and burnout. The technique emphasizes a midfoot strike, landing on the middle of the foot instead of the heel, which significantly lowers the impact on knees and hips, thereby reducing the risk of injury.

Slow jogging is an ideal entry point for people who have rarely exercised.

— Putri UtamiDescribing the accessibility of slow jogging for beginners.

Research indicates that slow jogging boasts high adherence rates, even among older adults. Its ability to improve fitness capacity and motor function makes it suitable for individuals with previously sedentary lifestyles, promoting a sustainable path to a healthier life.

Now, the slow jogging technique uses a midfoot strike, not a heel strike. This method helps reduce the shock load on the knees and hips, thus lowering the risk of injury.

— Putri UtamiDetailing the injury-reducing technique of slow jogging.
DistantNews Editorial

Originally published by Republika in Indonesian. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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