Running without pressure and side stitches-the Japanese slow jogging style makes training easy and light. Jogging more slowly and becoming fitter: This is the idea behind the method of the Japanese sports scientist Hiroaki Tanaka. Instead of constantly getting to the limit while running, trains in the “Niko-Niko Tempo”-the so-called smiling pace, in which the facial muscles remain relaxed and a smile is possible.
Why the whole thing?
The gentle running style protects the joints, boost fat burning and reduces the risk of injury, as the AOK confirms. Anyone who was quickly out of breath while jogging can cover longer distances. The training also has a stress -reducing effect and ideal in everyday life – whether in the park, on the treadmill or around the neighborhood. The principle is simple: In contrast to the many joggers, the heel does not put on the heel, but the wide midfoot on the floor.
Technology with tact
Slow jogging is more than just slow trotting. The running style takes short steps, an upright posture and a loose arm movement. The frequency is crucial: about 180 steps per minute. So the flow of movement remains even, even if the speed is low. “This is ideal for untrained people who quickly get out of breath when jogging or have problems with the intervertebral discs, hip joints or knee joints,” writes the AOK.
Little helpers for the gentle run
Even if slow jogging sounds – a few tools make it easier to get started:
1. Running shoes with damping: Runner’s World recommends that Under Armor and Charged Surge 4 As a comfortable all -rounder, which thanks to its rubber sole promises a good hold even in dirty weather.
Reading tip: End with wet feet-waterproof running shoes for dirty weather
2. Purpose for keys & cell phone: Practical when the training spontaneously ends in a longer round.
3. Sports clock with step frequency display: According to the FAZ.net test, the Garmin Venu 3 Smartwatch is the best model for all hobby athletes, it helps to keep “Niko-Niko-Tempo” exactly.
Slow Jogging shows that pace is not everything. Those who run more slowly benefit from more perseverance, less injuries and training that is even fun. The trend proves: Sometimes less is more – and a smile counts more than the stopwatch in the end.
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