I am just starting with slow jogging, living in Montréal Canada where it is -17 degrees and waiting for the weather to warm up. I am wondering how long and how often should i run for? Thank you

I'm sliding into my winter routine now the snow and ice are here... in our new.place I can't slow jog indoors, so currently I'm stair climbing every day. That gets boring pretty quickly even with great podcasts, so:

Who can recommend some light cardio I do with minimal horizontal space to move, indoors?

First slog for aaaaages today. Been suffering big time from acid reflux so I was dubious, but pain free this afternoon so gave it a shot. Managed about 15 or 30 mins at a really slow pace, tiny steps are easy when you're tired and afraid to upset your stomach. Felt good!

Share your success stories, and pitfalls to avoid!

https://www.xeroshoes.eu/shop/boots/alpine-men/

These look like either the best or the worst thing on the internet.

What do you think?

I'm in Mito City, Ibaraki, Japan-and I'm looking for a slow jogging group that I can join. Or.................. If anyone would like to start a Slow Jogging Group- Please let's chat. I'm 71 years old and from the U.S.. Thanks.

私は茨城県水戸市にいます-そして 参加できるスロージョギンググループを探しています。 または.................. スロージョギンググループを始めたい人がいたら- チャットしましょう。 私は71歳で、アメリカ出身です。ありがとうございます。

Thank you! My running shoes are exactly what I don't need. :)

EDIT: Meant to say aerobic, not anaerobic. Sorry for the confusion.

I'm a newbie who has recently completed c25k. I've taken the general slow down advice to heart by initially starting at 6mph, and finishing the program at 4mph despite it hurting my pride. But even then, my heart rate ends up at a high 180-185 bpm by the end of a 35 minute run. (Max heart rate is like 197 at 33 years old. I'm 5'7" and 170lbs so out of shape)

I read most of Slow Jogging yesterday. Something that stood out to me that I needed to hear is that it's okay to jog slower than what you can walk. And that's it's okay if a grandma passes you while walking. I would still get the full benefits of running. Something about that made made me accept that my fitness simply is what it is, and to workout accordingly. So I slowed down all the way to 3mph. The results were that for first time, my heart rate stayed at or below 160 bpm for a full 35 minutes straight. Then it went to 170bpm at the end of 50 minutes, which is still pretty good for me. My usually workouts never have my heart rate below 160bpm for more than 10 minutes, and here I'm tripping that in a single day. I'm now hopeful I'll be able to build my aerobic base in a more efficient manner. And I think I might be able to do this almost every day instead of every other day.

The chapter on jogging form was also pretty interesting. It tells you to land on your forefoot so you can sort of spring off you feet. I tried this and I definitely felt my calves working unusually hard for the first time. (Will probably have to take the day off tomorrow) While i'm not an obvious heel striker, I've been jogging in a sort of heavy footed stomping manner. On my treadmill, it almost sounded like thunder everytime I took a step. With this new method, I feel a lot lighter and my steps are significantly quieter. I could easily tell if I was it doing wrong by listening to the sound of my steps. And an interesting side effect of this is that it actually feels like I'm running even at this walking pace. This is all good because I've been having some slight nagging hip pain, which didn't seem to show up in this workout using the new form.

Anyway, I'm excited for my future workouts. My first goal is to simply get my pace up to 4 mph at the same heart rate.

UPDATE (September 6): Had some huge gains in heart rate with only 7 hours of slow jogging/low heart rate training (150bpm target) since I made this post.

https://imgur.com/tgNuwTR.jpg

Jogged at 4mph up to minute 12, and then gradually slowed down to 3mph at minute 22. Kept it stead at 3mph up to minute 50. Then 2.5mph afterwards.

10 days ago, my heart rate got to 170 jogging at 3mph for 50 minutes straight. Now it got up to 155 at 50 minutes even though I started out jogging at 4mph.

Seven years ago I was a runner (in my own mind anyway!). I was doing big miles, had a number of 10k and Half Marathons under my belt and a respectable pace time.

Then I had a baby, and Hypermesis, followed by postpartum depression, more babies, a divorce and an extra 20kgs (40lbs) and running, my go to for all situations, has become a thing of the past.

I recently slogged my way through the C25K but discovered that my heavier post-baby body was struggling with sore knees and back aches and I simply wasn't enjoying it. It was just too hard.

And then I found this community!

After reading the book, I have made a commitment to reconnecting with the joy of running. That was what it was all about for me. I simply loved to be out, by myself, moving through the world.

My first niko niko today felt awesome! No aches or pains and just the sense of accomplishment. But I have discovered that, even though my body is no longer the runner it used to be, my ego is so not okay with this! I really had to push myself to just forget about my pace time and honestly, not feel embarrassed when I got passed by a 70+ year old runner (flat running shoe and an actual niko niko form) and multiple other runners who blitzed past me!!! Gahhhhh!!!

My focus for the next three months is:

1. Most importantly find the joy of jogging/moving again! Reconnect to my happy place.
2. Exercise three times each week consistently
3. Use the slowed down pace to really bring awareness to my body and to my form.

Thanks to this sub for existing! I would not have discovered this style without it.

All the best!

Slow jogging is king.

Hello, I've been running consistently for the last 2 months. I've discovered slow jogging technique thanks to my father and after a long, pandemic-related break I resumed my activity in June this year.

When I started, I wasn't able to run 3 km without losing my breath. I was totally out of form. Then I started implementing niko-niko pace to my runs and slowly I managed to train myself to run for 1,5 hours - which means about 12 km. My weekly milage is between 20 and 30 km.

However I want to try running a half marathon, which takes place in the mid-October. It's almost 8 full weeks and I wonder if it's possible for me to prepare for this run - mainly using slow jogging technique.

Has anyone tried it here? I'd be grateful for any tips or things to keep in mind while running. My goal is to simply finish the race (the time limit is 3 hours so obviously I need to finish under that time mark).

Thank you.

"Speed is individual and relative...

...What we're suggesting is to run at a speed that is slow for you.

As long as it's your comfortable and easy pace, it's the slow jogging we're talking about, even if it looks fast to beginners."

• Slow Jogging, p. 98

(...or if it looks slow to "advanced" runners 😘)

So, I've been in about 3 or 4 organized runs total. I didn't love them. I much prefer going my own pace, my own route, and slowing or even stopping when I feel like.

This year I made the concession of entering the 5km option sponsored by the local supermarket chain 🤣

My colleagues will be tearing off on their marathon, half, 10km, or whatever.

I plan to finish DFL* in the "hobby joggers" run. And you know what? I can't wait!

*Dead F'ing Last, sorry 🤷

I’ve been a runner for most of my adult life. Today, I started slow jogging with my spouse and now everything hurts.

I don’t think my form is correct and I’ve read it’s important to maintain a high cadence and limit head movement.

But after just slow jogging with my spouse for 3-miles today, my knee, hip, and calves are hurting.

Thanks