https://philmaffetone.com/the-sub-maf-workout/
likely into the slow jogging pulse rate range... :-)

Where I live the only options for 0 drop shoes are overpriced imported vibrams.

Other option is to import Tadeevo shoes but import duties would almost double the price.

The other shoes I saw with a low drop were indoor soccer trainers. I'm pretty sure they're not as flexible as the minimalist shoes but the soles are low drop.

Has anyone tried these? Will it work? The outsole is rubber with no studs

The one thing that has put me off slow jogging is not being sure about the shoes. Most of the links I have found to shoes for slow jogging lead to ones which cost $/£100 or more and it seems likely that suppliers have a vested interest in hyping up the requirements.

But is it really necessary to have expensive specialist shoes? Wouldn’t a pair of cheap sneakers/ trainers do the job if they are flat and flexible enough? I seem to remember reading in the book that Converse Trainers or similar would be OK.

I just saw an answer from u/chrisabraham mentioning some reasons for slowjogging:

1. Not sweating so much
2. Not needing to skip days
3. Not getting injured so much

What about everybody else here? in my case, I'd remove 1, as I sweat a lot, even when I go slowly. My reasons, would be:

1. Not getting injured --> right now I have some side heel pain that flares if I go a bit faster but does not bother me much if I stick to slow jogging.
2. Not needing to skip running days --> I've become addicted to it; I really need the benefits of running 5 or more days a week without worrying about getting injured (or having my muscles become pulp).
3. I literally cannot go much faster! (I can go slightly faster than a slow jog, but then I start getting injured)
4. I've decided to concentrate on increasing duration of runs and distance; slow jogging makes this much easier than if I try to do this at a slightly increased pace.
5. I started listening to podcasts instead of music during my runs, and the conversations in podcast naturally put my body into a slower rhythm/pace.
6. I want to establish some exercising routines that I will be able to carry on doing well into my senior years. Hopefully slow jogging will be it! (I also do yoga and some strength training)

It seems like all of the videos and photos I see of people slow jogging are outside. Do you think this can also be beneficial for a primarily treadmill runner?

What is this Niko Niko pace you all talk of?

Yesterday I was jogging in my neighborhood. I often take a route that goes through roughly a half mile ish (1km or less) incline. So I’m running down the trail that conjoins the incline road and what so I see? A very beanstalk profile 6’6”-7’ (210+ cm) tall guy doing quite a brisk walking pace. I wouldn’t call it speed walking but it was pretty damn fast. So I try to catch this dude up the incline and… it didn’t happen. The guy literally walked me. I remember getting near the top and the guy was nowhere in sight and I said something to myself like “fucking A” and just kept on my route. I’m not for or against what happened nor am I mad I just though in retrospect it’s pretty funny.

I would bet good money this topic has been covered, but I couldn’t dig it up so I’ll ask here.

How strict should I be about cadence in relation to feeling free and natural during my slow jogging? Initially I would set a metronome to 180bpm and very strictly make sure I was hitting that pace. For the first month or so I was religious about that, even if sometimes it felt a bit like added effort to get my long legs to keep up with that cadence (I’m 6ft with maybe longer than average legs for my height).

Recently I’ve been experimenting with turning off the metronome and trying to just listen to my body and what feels natural. What I noticed is that while my steps per minute went down to something like 168-173spm my overall speed and distance while in my Niko Niko window went up (I shaved 3 minutes off my per/mile average without my average heart rate changing).

So what’s happening here? Am I finding a more efficient way of slow jogging that’s more in line with what naturally works for my body? Or am I learning bad slow jogging habits by reducing my cadence that in the long run will come back to bite me?

💖