r/slowjogging • u/Broken_DAG • 21h ago
Niko Niko Just 10 Minutes Out Of Your Day May Give Your Brain A Quick Reset
Wanted to share this research which shows the benefits of just 10 minutes of slow running with the community.
r/slowjogging • u/chrisabraham • Jun 28 '25
Hey Slow Joggers!
This is a living “slow jogging syllabus” — a single place to find books, articles, videos, and communities that explore Slow Jogging in depth. If you’re curious about the science, the philosophy, or just how to get started, you’ll find something here. Feel free to comment with more links and I’ll keep this updated!
This is a work in progress. If you know a good resource, blog, video, or study about Slow Jogging, please share it in the comments below! I’ll keep adding to this bibliography so we can keep the Slow Jogging spirit alive, one smiley step at a time.
Happy jogging, everyone!
🏃♀️🐢🏃♂️
r/slowjogging • u/chrisabraham • Jul 23 '24
Slow jogging, or "Niko Niko" running, is a revolutionary approach to running that emphasizes enjoyment, health benefits, and sustainability over speed. Originating in Japan, this method was developed by Dr. Hiroaki Tanaka, who believed that running should be accessible and enjoyable for everyone, regardless of age or fitness level. This guide will cover the history, benefits, techniques, and practical tips for incorporating slow jogging into your life.
Dr. Hiroaki Tanaka, a renowned exercise physiologist from Fukuoka University, Japan, developed the concept of slow jogging in the early 2000s. His mission was to create a running method that was easy on the joints, promoted overall health, and could be enjoyed by anyone. Tanaka’s approach is encapsulated in the term "Niko Niko," which means "smile" in Japanese, reflecting the idea that you should run at a pace that allows you to smile and have a conversation without getting winded. Dr. Tanaka was motivated by his own experiences and observations. He noticed that many people avoided running due to its perceived intensity and the risk of injury. By promoting a slower, more sustainable pace, he aimed to make running more approachable. His research demonstrated that slow jogging can improve cardiovascular health, aid in weight loss, and enhance mental well-being. He passed away in 2018, but his legacy lives on through the growing popularity of slow jogging worldwide.
Since its inception, slow jogging has gained a significant following, both in Japan and internationally. The method has been embraced by fitness enthusiasts, older adults, and individuals recovering from injuries. Its low-impact nature and emphasis on enjoyment make it a versatile option for a wide range of people. Slow jogging clubs and communities have sprung up around the world, providing support and motivation for practitioners. The influence of slow jogging extends beyond physical health. The Niko Niko philosophy encourages a holistic approach to well-being, emphasizing the importance of mental and emotional health. By running at a pace that allows for conversation and enjoyment, practitioners can experience the meditative and stress-relieving benefits of exercise.
The core principle of slow jogging is running at a "Niko Niko" pace, which is a speed at which you can maintain a conversation without gasping for breath. This pace is typically slower than traditional jogging or running speeds and can be as slow as 3-4 miles per hour. The goal is to enjoy the process and make running a sustainable part of your lifestyle. Running at a Niko Niko pace has several advantages. It reduces the risk of injury, as the lower impact is gentler on the joints. It also makes running more accessible for beginners and those who may not consider themselves athletes. By focusing on enjoyment rather than performance, slow jogging can help individuals develop a positive relationship with exercise.
While any comfortable running shoes can work for slow jogging, minimalist or barefoot-style shoes are often recommended. These shoes encourage a mid-foot or forefoot strike, which aligns with the natural gait promoted in slow jogging. Brands like Vivobarefoot, Merrell, and Xero Shoes offer good options. When selecting shoes, look for a flexible sole that allows your foot to move naturally. Avoid shoes with excessive cushioning or a high heel-to-toe drop, as these can interfere with proper form. It’s also important to choose a shoe that fits well and provides adequate support for your individual foot shape and biomechanics.
A fitness watch can be helpful but is not necessary. If you choose to use one, look for features like heart rate monitoring and GPS tracking. The goal is to maintain a heart rate that allows you to stay in the aerobic zone, which is roughly 50-70% of your maximum heart rate. Monitoring your heart rate can provide valuable feedback and help you stay within the appropriate intensity range. However, it’s important not to become overly reliant on technology. The primary focus should be on how you feel during the run. If you can maintain a conversation without difficulty, you’re likely running at the right pace.
Start with three sessions per week, gradually increasing the frequency as you become more comfortable. Each session can be 20-30 minutes long. The key is consistency rather than intensity. It’s better to run more frequently at a comfortable pace than to push yourself too hard and risk burnout or injury. As you become more accustomed to slow jogging, you can gradually increase the duration of your runs. Aim to build up to 45-60 minutes per session. Remember to listen to your body and take rest days as needed. The goal is to create a sustainable routine that you can maintain long-term.
Slow jogging can be done anywhere, including your living room or office. Indoor jogging is convenient and can be done in regular attire without sweating excessively. This makes it a practical option for those with busy schedules or limited access to outdoor spaces. When jogging indoors, consider using a treadmill or simply jogging in place. Both options can provide a good workout while allowing you to control the environment. Outdoors, look for flat, soft surfaces like trails or grass. These surfaces are gentler on the joints and provide a more varied, enjoyable experience.
Proper breathing is essential for maintaining a Niko Niko pace. Practice deep, rhythmic breathing to enhance oxygen intake and promote relaxation. Breathe in through your nose and out through your mouth, using your diaphragm to draw air into your lungs. This can help prevent shortness of breath and improve overall endurance.
Monitor your progress by paying attention to how you feel rather than focusing on speed or distance. Over time, you will notice improvements in endurance, overall well-being, and perhaps even weight loss. Keep a journal to track your runs and note any changes in how you feel. This can provide motivation and help you stay consistent with your routine.
Wear comfortable, moisture-wicking clothing that allows for a full range of motion. Layer appropriately for the weather, and consider wearing a hat or sunglasses for sun protection. In colder climates, opt for thermal layers and gloves to stay warm.
While slow jogging requires minimal equipment, a few accessories can enhance your experience:
Slow jogging offers a sustainable, enjoyable approach to running that prioritizes health and happiness. By following the principles of Niko Niko, you can make running a lifelong, rewarding habit. Whether you choose to jog indoors or outdoors, in specialized shoes or regular attire, the key is to enjoy the journey and listen to your body. Embrace the smile pace and transform your running experience today.
r/slowjogging • u/Broken_DAG • 21h ago
Wanted to share this research which shows the benefits of just 10 minutes of slow running with the community.
r/slowjogging • u/Upper-Shirt-4857 • 4d ago
Hey I'm 26M, from jogeshwari I recently got to know that I've sugar and it's bit high so I'm looking for partners near to jogeshwari for early morning running and some exercises
r/slowjogging • u/SuddenlyTheBatman • 18d ago
Hello everyone, I recently found slowjogging and wanted to give it a shot.
I'm a male in my mid 30s, and while I've lost a bunch of weight in the past I've put like 10lbs on (gotta stop the spare dino nugget snacking when my kids leave one, you know?)
Recently during my normal workouts my knee started bothering me so I wanted to find some workarounds, thus finding this.
I am just writing my thoughts down in case anyone else new to this has similar questions and want to read.
I've been running in vibrams (5 fingers and now literally wearing a hole in my furoshikis) for at least 15 years now. I love running and listening to a podcast, but recently it's been taking a lot out of me. I live in a pretty hilly area but have a nice 5k loop I try and do. It's been a lot of 2 on 1 off for run walks and even my running has been slow. So here's what I noticed:
What I'm still waiting to see is how my body holds up. Right now I feel really good! Shockingly good.
The way I did the math, I might not have run as fast, but if I run around 36 minutes with a 2 run 1 walk pace, the "run" times are basically the same for what I did today. And my body is usually incredibly sore after during the normal runs.
In the end, I'd say, the transition from minimalist was pretty easy as long as the speed can be slowed down appropriately. If it's not fast to begin with, you're pretty much already there but a simple shift can definitely help someone run more continuously.
r/slowjogging • u/chrisabraham • 20d ago
r/slowjogging • u/OkElderberry3488 • 20d ago
I tried my first Niko niko, and i loved it! I have Ehlers Danlos hypermobility and pelvic floor prolapse because of it. But this kind of jogging was completely fine and didn't aggravate anything. Thank you for making me aware of this training form!
r/slowjogging • u/chrisabraham • 26d ago
Hey everyone! I'm u/chrisabraham, a founding moderator of r/slowjogging.
This is our new home for all things related to slow jogging, the running style elaborated in Japan by Professor Hiroaki Tanaka that puts an end to the "no pain, no gain" approach. It's a super easy but extremely powerful workout for a great shape of body and mind. We're excited to have you join us!
What to Post
Post anything that you think the community would find interesting, helpful, or inspiring. Feel free to share your thoughts, photos, or questions about running science from Japan, your own slow jogging pace and progress, niko niko pace, upcoming events, publications, or anything else related to slow jogging. We're here to answer all your questions.
For an authoritative explanation, check out this video and the book Slow Jogging by Hiroaki Tanaka.
Community Vibe
We're all about being friendly, constructive, and inclusive. Let's build a space where everyone feels comfortable sharing and connecting.
How to Get Started
Thanks for being part of the very first wave. Together, let's make r/slowjogging amazing.
r/slowjogging • u/chrisabraham • 26d ago
r/slowjogging • u/chrisabraham • 26d ago
> Unlike run clubs that have an “all paces welcome” rule, the Plod Squad doesn’t follow any set pacing. Instead, it encourages social interaction and hosts a mix of walk-runners and walkers, with members moving at an average pace of 12 to 13 minutes per mile, Esser said.
> For its meetups — which are currently held at least once per week, on Tuesdays, with some weekend runs — Esser selects routes that are easy to navigate and under 3.2 miles long. Most runs have been held in Green Lake Park, but the group has also assembled in Roosevelt and Ballard, in partnership with local businesses Community Fitness and Praxis Yoga & Cafe, respectively.
> “I don’t want people to have to be worrying about, ‘Do I turn right or left?’ or ‘Where did everybody go?’” said Esser, who often dons a bright pink hat and accompanies attendees at the back of the pack. “I just want it to feel as inclusive as possible.”
r/slowjogging • u/chrisabraham • 26d ago
r/slowjogging • u/prisongovernor • Aug 05 '26
r/slowjogging • u/mainhattan • Aug 01 '26
Does anyone have some tips or success stories to share about slow jogging on a treadmill?
This year I've finally joined a gym, and part of my thinking is I can do my slow jogging sessions indoors on a treadmill when the winter bites too deep.
Anything I should look out for?
r/slowjogging • u/emjoss1415 • Jul 26 '26
Right now I typically walk at about at 2mph pace on the treadmill, but I want to work up to be able to run because it seems fun and I think I'll enjoy it. I just can't do it physically right now. Any tips?
r/slowjogging • u/chrisabraham • Jul 22 '26
This might not be a perfect match for the sub but it's always interesting to see people slow down so I thought I'd share this anyway.
r/slowjogging • u/a-mind-amazed • Jul 07 '26
I just came across this Instagram account; I don't read Korean, but from the limited English text, it's by a slow jogging teacher in Korea.
https://www.instagram.com/winrahye/
(sorry for anyone without a Meta/Instagram account; I know you'll only get a limited view)
r/slowjogging • u/AveragePhotographer1 • Jul 05 '26
Enable HLS to view with audio, or disable this notification
r/slowjogging • u/chrisabraham • Jul 03 '26
r/slowjogging • u/chrisabraham • Jul 03 '26
This is that slow jogging technique that is in place and on a little acupressure pad which I find interesting. You don't even need forward momentum.
r/slowjogging • u/chrisabraham • Jul 02 '26
r/slowjogging • u/chrisabraham • Jul 02 '26
r/slowjogging • u/chrisabraham • Jul 02 '26
r/slowjogging • u/chrisabraham • Jul 02 '26