Here are my favorite quotes from Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka

Best one first:

“Run with Smile, Midfoot Strike.”

Quotes via Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka: 

The key to slow jogging is what we call niko niko pace. In Japanese, niko niko means “smile.” Unlike traditional training, which requires concentration and effort, slow jogging is more like taking a walk, at an intensity light enough to enjoy conversation or, if you’re by yourself, to just smile.

during very slow jogging the energy comes mainly from contractions of slow-twitch fibers and their number increases to maximum at niko niko pace.

Slow jogging at niko niko pace activates the greatest number of slow-twitch fibers, without activating the fast-twitch ones. That’s why it’s possible to continue exercising for a long time with no fatigue or running out of breath. We are slightly simplifying the process here, but thanks to regular, slow exercise, slow-twitch fibers work more effectively and part of them changes their nature, which results in lower lactate accumulation even for faster running.

if we intentionally switch to running (more specifically, very slow jogging), we are going to need more energy (and burn more calories) but will feel no more tired than when walking. To put it simply: when walking or jogging at the same, low speed, you’ll burn many more calories in the same amount of time if you jog.

because running speed and energy expenditure are in linear relation, the physiological efficiency of running is the same at every speed, from slow jogging to sprinting. The calories that you burn with every mile are exactly the same, whether it takes you thirty minutes or six minutes to cover a mile.

It’s highly possible that, if you begin your running program at the proper intensity, you will be overtaken by walkers. Don’t let this discourage you.

When landing on your forefoot, the Achilles tendon gives you natural elasticity that helps you to spring off your feet and jump higher.

Contrary to what you may have been told, the effects of interrupted exercise on our health and weight loss are just as promising as continuous exercise.

“Slow jogging” at niko niko pace, the training method we developed, was significantly lighter. Similarly designed to improve aerobic capacity and health but based on the intensity of just 50 percent of VO2 max, slow jogging means a very relaxed walking pace of 55 yards in 40 to 50 seconds or one mile in 21 to 26 minutes for the least fit runners.

Running in slow jogging style is effective no matter how slow it is. Running one mile you will burn the same number of calories whether your speed is 2 miles per hour or 10 miles per hour. That’s why, from the point of view of weight loss, slow jogging pace is equally effective as more strenuous speed. Also, no matter how slow your jogging is, you can burn up to twice the calories you burn walking the same distance.

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The Philosophy of Slow Jogging

Slow jogging, developed by Dr. Hiroaki Tanaka, revolutionizes traditional running by focusing on sustainability, enjoyment, and accessibility for all fitness levels. The method emphasizes running at a pace where you can smile naturally (niko niko pace) and comfortably hold a conversation. Unlike the intensity-driven approach of competitive running, slow jogging aligns exercise with the rhythms of daily life, making it more approachable and less daunting.

The core idea is that running doesn’t have to hurt to be effective. Dr. Tanaka’s method advocates a natural midfoot strike, reducing joint stress while utilizing the Achilles tendon’s elasticity to enhance efficiency. By focusing on slow-twitch muscle fibers, which are fatigue-resistant and crucial for endurance, slow jogging allows for prolonged activity without exhaustion.

Hiroaki Tanaka: A Pioneer of Gentle Running

Dr. Tanaka, a professor at Fukuoka University in Japan, spent decades studying exercise physiology and promoting health through gentle, sustainable activities. His research challenged the notion that intense workouts are the only way to achieve fitness and weight loss. Tanaka demonstrated that running at a pace equivalent to brisk walking not only burns more calories but also improves long-term adherence by minimizing fatigue and discomfort.

Dr. Tanaka’s approach is rooted in respect for individual capacity. By tailoring the pace to 50% of VO2 max, slow jogging offers a science-backed way for people of any fitness level to engage in regular exercise. This inclusive philosophy makes it particularly valuable for beginners and older adults.

Magdalena Jackowska: Bringing Slow Jogging to a Global Audience

Magdalena Jackowska, a Polish running coach and co-author of Slow Jogging, has been instrumental in spreading the methodology outside Japan. Her collaboration with Dr. Tanaka bridged the cultural and linguistic gap, making the practice accessible to Western audiences. Jackowska’s expertise as a coach brought practical, real-world insights into the book, ensuring the principles could be applied by runners at any stage of their journey.

The Science Behind Slow Jogging

Key principles of slow jogging include:

• Energy Efficiency: Slow jogging burns significantly more calories than walking, even at a similar speed, while keeping physical effort minimal.
• Muscle Adaptation: It targets slow-twitch muscle fibers, which adapt over time to become more efficient, enhancing endurance.
• Universal Accessibility: Unlike high-intensity workouts, slow jogging is suitable for people of all ages and fitness levels, making it a lifelong practice.
• Low Impact: The midfoot strike reduces joint stress, making it less injury-prone than traditional running.

Cultural and Scientific Legacy

Dr. Tanaka’s work reflects a uniquely Japanese philosophy of balance, simplicity, and harmony. By encouraging a pace that lets runners enjoy the moment, niko niko captures the joy of exercise without the physical toll of competitive running. Magdalena Jackowska has helped ensure this accessible and scientifically sound approach resonates globally, redefining what it means to run for health and happiness.

FAQ

1. What is the key message of "Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running" by Hiroaki Tanaka?

   • The book emphasizes the benefits of slow jogging, which is done at a pace comfortable enough to maintain a conversation or even just smile. It’s about prioritizing the duration and enjoyment of the exercise rather than speed.

2. What does "niko niko pace" mean?

   • "Niko niko" is a Japanese term that translates to "smile." The pace suggests jogging at an intensity where one can easily smile or converse, rather than running at a challenging speed.

3. How does slow jogging affect our energy consumption?

   • Slow jogging primarily uses slow-twitch fibers which can work effectively for a long duration without causing fatigue or breathlessness. Jogging, even at the pace of walking, burns more calories than simply walking.

4. Does running speed affect calorie burn?

   • The calories burned while running a mile remains constant irrespective of the speed, be it slow jogging or sprinting.

5. What is the ideal pace for beginners in slow jogging?

   • For those who are least fit, the pace is equivalent to walking 55 yards in 40 to 50 seconds or one mile in 21 to 26 minutes.

6. Can I still benefit from interrupted exercise?

   • Yes, interrupted exercise can be as effective as continuous exercise in terms of health benefits and weight loss.

Glossary

• Niko Niko Pace: A jogging intensity light enough to enjoy conversation or simply smile. Derived from the Japanese word “niko niko” which means “smile.”

• Slow-twitch fibers: Muscle fibers that are fatigue-resistant and are primarily used for endurance activities like slow jogging.

• Fast-twitch fibers: Muscle fibers used for short, intense bursts of activity like sprinting.

• VO2 max: The maximum amount of oxygen one can utilize during intense exercise. It's an indication of aerobic endurance.

• Achilles tendon: A tendon at the back of the ankle. Landing on the forefoot leverages its natural elasticity, aiding in running.

• Nasunogami: Refers to the art of running lightly, akin to not crushing an eggshell beneath your feet.

• Rowing unisuits: Tight-fitting, one-piece athletic garments used by rowers, often recommended for heavyset athletes.

• MAF Training: An exercise strategy based on heart rate, standing for Maximum Aerobic Function. It aligns with the principles of slow jogging.

• Saucony Jazz: A popular running shoe brand and model, preferred by many runners for its comfort.

Remember, the objective of slow jogging, as highlighted by Hiroaki Tanaka, is to focus on enjoying the process and listening to your body, rather than pushing it to the limits.