Shutterstock/Paolo Paradiso
For many runners, going fast is the whole point of pulling on their kit. But recently, the opposite approach has been booming: the slow-running movement, in which people meet for social, unhurried jaunts. This might be fun, but surely if there’s no pain, there’s no gain?
Not so fast, says a growing body of research. In fact, going at a more leisurely pace can bring a range of health benefits, from heart function to mental well-being, while avoiding the downsides of pushing your body to the max. It might even help you live longer – and, ironically, ultimately improve your personal best.
This article is part of a series on fitness that answers eight questions about exercise and its influence on our bodies and minds. Read more here.
Slow running isn’t about a set speed, it is about going at a pace that is slow for you – one that raises your heart rate, but leaves you able to chat. Technically speaking, your heart rate will be at 60 to 70 per cent of your maximum, says , a private consultant in sports and exercise medicine and a keen runner.
This level of exertion – also known as zone 2 training – is meant to be fairly easy, so does it really count as a workout?
“Yes,” says at Sheffield Hallam University in the UK. Energy expenditure increases linearly with running speed, so the total energy you use covering a fixed distance is generally the same, regardless of how fast you cover the ground, he says. “With slow jogging, it just takes longer.”
This is why you can get many…
