Slow Japanese Jogging Boosts Midlife Fitness

The Japanese Jogging Method is a gentle approach to building fitness, particularly in midlife. Developed by the late Japanese exercise physiologist Hiroaki Tanaka, this method involves jogging at a slow pace, known as “niko niko” pace, which translates to “smile” in Japanese.

This pace is light enough to allow for conversation or smiling while jogging, making it more like taking a walk. For most beginners it means jogging at a walking pace. The method is not just about the speed, but also involves a specific running technique designed to support a gradual and comfortable introduction to running.

Tanaka‘s technique involves natural and gentle forefoot landing and small steps at high cadency. He also suggested keeping the stride short to avoid excessive impact on the joints. To try the method, take short, quick steps rather than kicking the ground and overstriding. Land underneath your body on your forefoot rather than heel striking, and maintain an upright posture with relaxed shoulders.

Tanaka advised imagining “a telegraph pole from the top of your head to the balls of your feet” and to “slightly raise your chin and look far ahead of you.” Run slowly enough that you can comfortably chat with a partner, breathe and move your arms naturally.

Benefits of the Japanese Jogging Method

Research suggests that this gentle form of exercise can deliver meaningful improvements in cardiovascular fitness, metabolic health, and overall physical function. One study in older adults found that a 12-week slow-jogging program ‘was easily performed by older adults with low skeletal muscle mass’ and improved aerobic capacity, muscle function and muscle composition.

Read Also: Sheila Hancock stays strong at 93

Kate Rowe-Ham, a women’s health coach and menopause fitness specialist, notes that intensity is relative, and even a slow jog can be demanding for those who haven’t run in a while. She recommends slow jogging as a way to meet the weekly exercise guidelines without feeling like punishment.

The method may also provide an accessible way to build cardiovascular fitness without immediately having to run at a high intensity. It can fall within zone 2 training territory, depending on individual fitness level and pace, which can form part of a balanced approach to improving aerobic fitness.

Trying the Japanese Jogging Method

Rowe-Ham recommends a simple, beginner-friendly Japanese Jogging session. The 3-day plan involves 25 minutes of exercise, three times a week, consisting of a warm-up, main set, and cool-down. The main set includes eight rounds of 60 seconds of very slow jogging, followed by 60 seconds of walking.

To build up the exercise over six weeks, add a round every week or two, then gradually lengthen the jogging intervals to two minutes, followed by three. By week six, the aim is to be able to jog continuously for 20 minutes at the same easy effort.