The ultimate wisdom of running does not lie in speed but in slowness - jogging enables you to run further, longer and healthier.
In parks or on running tracks, we often see some runners running with painful expressions and rapid breathing, thinking that only by torturing themselves in this way can they achieve the best exercise effect.
Little do they know that this running method is actually counterproductive.
Phil Knight, co-founder of Nike, once said straightforwardly: "I firmly believe that if people go out for a few kilometers of running every day, the world will become a better place."
However, science shows that only by running at an appropriate slow pace can this beauty truly be realized.
01、 Facts speak louder than words. Data reveal the value of jogging.
A study tracked the training of 30 amateur runners over 12 weeks.
- One group trained in the traditional way (three times a week, 45 minutes each time, at their own pace),
- while the other followed a scientifically guided easy-running plan (80% of training at low intensity).
The results were surprising: the easy-running group saw a 37% greater increase in maximal oxygen uptake (VO2max), a 62% lower injury rate, and higher training compliance (92% vs 68%).
This indicates that running slower can lead to faster progress.
Another study published in the Journal of the American College of Cardiology followed over 55,000 people for 15 years and found that joggers had a lower risk of death than those who ran vigorously.
People who jogged for 1 to 2.5 hours per week had the lowest mortality rate.
02、 How Does Jogging Create Miracles?
Enhance cardiovascular and pulmonary functions, reduce health risks
Jogging mainly exercises the aerobic system and can significantly improve the functions of the heart and lungs.
Regular jogging can lower the resting heart rate, allowing the heart to pump out more blood with each beat and reducing the burden on the heart.
The data shows that people who persist in jogging have a 30% lower risk of coronary heart disease and a 25% lower risk of stroke. Even a small amount of jogging (1-2 times per week) can significantly reduce the overall mortality rate.
Improve the efficiency of fat metabolism
When running at a slower pace, the proportion of energy supplied by fat is higher. Research shows that when exercising within the range of 60-70% of the maximum heart rate, the rate of fat oxidation reaches its peak.
This means that jogging might be a more effective way to lose weight. In fact, many successful weight loss cases involve jogging.
For instance, TikTok influencer Tim reduced his weight from 150 pounds to the standard weight through jogging and even completed a full marathon.
03、 Master the three key elements of jogging, and you will see quick results from scientific training.
Time:
The key lies in duration rather than intensity.
The best results are achieved by jogging for 30 to 60 minutes each time. But even 20 minutes of jogging can bring health benefits.
The key is to maintain consistency - at least 3 times a week to accumulate the training effects.
Studies have shown that after a single exercise session lasting more than 45 minutes, the secretion of endorphins (the "happiness hormone") significantly increases.
This is why many runners experience the "runner's high".
Heart rate:
Maintain at 60-70% of the maximum heart rate.
The simplest calculation method is to subtract your age from 180.
For example, for a 40-year-old person, the target heart rate for jogging should be controlled at around 140 beats per minute.
A more accurate method is to use the Camonna formula: (Maximum heart rate - Resting heart rate) × (60% - 70%) + Resting heart rate.
For example, for a person with a maximum heart rate of 180 and a resting heart rate of 60, the jogging heart rate range is 132 - 144 beats per minute.
Pacing:
Able to have a relaxed conversation
The golden rule of jogging is the "conversation test" - you should be able to speak a complete sentence while jogging without getting out of breath.
If you can only mumble a few words in a broken manner, it means you are running too fast.
The founder of the cell division method, Suzuki Kiyohide, pointed out:
- "If you only breathe through your nose, it is a low-intensity aerobic exercise;
- if you need to breathe through your mouth, it is a high-intensity anaerobic exercise."
Try to breathe through your nose throughout the process, and you will naturally be able to control your pace.
04、 Consistent effort leads to astonishing results
- Running for 1 month: The weight began to drop significantly, and muscle endurance improved.
- Running for 3 months: The heart and lung functions have significantly improved, and the resting heart rate has decreased.
- Running for one year: The problems related to high blood pressure, high blood sugar and high cholesterol have significantly improved, and the immunity has also been enhanced.
- Running for 3 to 5 years: Physical fitness and appearance significantly surpass those of peers.
Blogger Tim shared: "At first, I would get extremely tired after running just a few hundred meters. But after persisting for several months, I was able to finish a 10-kilometer race without any difficulty and even participated in a marathon.
Over the years, my body has transformed from being bloated and overweight to being strong and well-shaped."
05、 The psychological benefits of jogging are equally remarkable.
Psychologists have conducted experiments proving that jogging can relieve stress and cure depression. The dopamine secreted during running can enhance happiness and make people more optimistic and positive.
A friend suffered from depression due to the double blow of a broken relationship and unemployment. He followed the advice of others and started jogging.
He said, "After running the first 5 kilometers, I felt an unprecedented sense of relaxation. The bad emotions that had been accumulated in my heart were released at this moment."
A runner summed it up vividly: "Running three kilometers cures all kinds of discomfort; running five kilometers heals all kinds of internal injuries; and after running ten kilometers, your heart is filled with kindness and openness."
06、Five Practical Tips to Help You Slow Down
- Find a conversation partner: Run with friends, chatting while running, and you will naturally maintain an appropriate speed.
- Use nose breathing: Force yourself to breathe only through your nose. Your speed will naturally slow down to an appropriate level.
- Run without headphones: Listen to the sound of your breathing and footsteps to better sense your body condition.
- Choose a scenic route: Distract yourself and enjoy the environment, not just pursuing speed.
- Wear comfortable running shoes: Slightly heavier training shoes won't make you want to run too fast.
Writer Feng Tang, in order to prevent himself from becoming "greasy", started jogging at the age of 40 and has persisted in it for ten years. He said, "Running is just like writing - both are a form of spiritual cultivation. Although it's painful at the beginning, once you keep going, you can learn a lot and gradually grow."
Murakami Haruki started running at the age of 33 and continued to do so until he was 73. He got up at 4 o'clock every day, wrote for 4 hours, and ran 10 kilometers. In his opinion, running is not just a form of physical exercise; it is also a way to cultivate one's mental appearance.
Remember: The true value of running lies not in speed, but in perseverance. Go for a few kilometers outside every day, and your world will truly become better.