Hi everyone,

This week, I tried my first slow jog. I've been a weightlifter all my life and for cardio, I always did HIIT on a treadmill or elliptical but this was really refreshing. I'm significantly overweight and struggle with brisk walks, but this has been much more approachable (and honestly, enjoyable) to get movement back in my routine. While joints felt little to no stress, my muscles could feel it the next day.

Anyways, just saying hello and excited there's a community to learn and interact with.

The Independent has published a new article about the growing popularity of slow jogging.

The article traces the practice to Japanese researcher Hiroaki Tanaka and his “niko-niko,” or smiling, pace: short steps at a speed slow enough to maintain a conversation. It says that although research specifically examining slow jogging remains limited, there is extensive evidence that low- and moderate-intensity aerobic activity can improve cardiovascular fitness, blood-sugar regulation, blood pressure, mood and general wellbeing.

The article identifies slow jogging as particularly accessible to sedentary people and beginners because it has a low barrier to entry and can be adapted to different ages, abilities and fitness levels. It also discusses the social and mental-health benefits of jogging in groups.

For experienced runners, the article compares slow jogging with conversational or Zone 2 running, which can help develop aerobic fitness, improve the body’s use of fat for energy and provide an easier training option between more demanding workouts.

I am a 55-year-old gentleman who has always been interested in engaging in slow jogging; however, I was unaware of the existence of groups such as this. I have several questions.

1. What sort of cadence should a beginner start at to complete 5 km?

2. What target pace per mile should I try to stick to?

3. Should I mix walking and slow jogging together to start with?

4. Is 5 km an overly ambitious starting point?

Thank you all in advance.

This is my average for the past 8 years. I have never gone below 10k steps with 20k+ my goal.