Gaby
Slow running is a fitness trend backed by serious science. What do you need to know about its benefits? In recent years, slow running has gained immense popularity among those concerned about their health and fitness. It’s practiced by professional trainers, athletes, and casual runners alike.
Why is slow running considered beneficial?
Researchers assert that leisurely running is a highly effective way to reap maximum health benefits.
“For instance, slow running helps lower blood pressure, which contributes to a stronger heart,” noted Professor Dan Gordon, a physiologist at Anglia Ruskin University in the UK. According to him, there’s no need to put our bodies under excessive stress to strengthen our cardiovascular system.
Slow running is characterized by a pace that allows for comfortable conversation. Experts categorize it as training in what’s known as Zone 2. During these workouts, your heart rate increases, but you can still hold a dialogue. These exercises have gained popularity because they enhance life quality and longevity.
In 2015, Danish researchers made a remarkable discovery while studying mortality rates among people who run at light, moderate, and intense levels, as well as those who don’t run at all. The mortality rate among those who engaged in light and moderate running was lower than that of individuals who trained intensely or didn’t run at all, according to Science Focus.
So, what makes slow running so beneficial for health? It turns out that it not only improves heart strength and pumping capacity but also strengthens our health at a molecular level. Additionally, it prevents metabolic diseases, enhances insulin resistance, increases mitochondrial density in cells, and encourages the body to use its own fat for energy.
A Win for Physical and Mental Health
Enthusiasts of slow running recover faster and are less likely to suffer from fatigue or injuries due to overtraining. As a result, they are more likely to feel good.
According to Professor Gordon, slow running offers tremendous benefits for emotional health. It boosts mood and helps reduce levels of depression and anxiety, partly because these activities allow for social interaction with friends.
“We’ve fallen into the trap of thinking that high-intensity workouts are the best, but you don’t need to sweat profusely or feel like your heart is about to burst. If you run slower, you’ll still come out ahead,” the professor assured.
He also referenced studies showing that even elite runners spend up to 80 percent of their training in a slow pace within Zone 2.
These workouts create what trainers and scientists call an “aerobic base”—the fundamental engine of our cardiovascular system. During slow running, the heart delivers more oxygen to the legs and lungs. This means that the athlete can run farther, faster, and with less effort. In other words, by slowing down, you can not only run better but also live longer.
