Some great books for slow jogging, slow running, and heart rate aerobic training

• Slow Running by Chris Bore: According to this short-and-sweet little book, runners do three things wrong: they run too far, they run too fast, and they run too far and too fast too soon. The premise of this entire book is that running needn't be sprinting and that running shouldn't demand full exertion. While running can include wind-sprints and suicides, it shouldn't because 70% of runners injure themselves every year and very few runners who add running to their new year's resolution normalize running into their daily habits.  Running shouldn't be a punishment, it should be a gift. It should be doing something someone looks forward to—and not just to enable them to eat more donuts. It should be a relaxing way to "spend time in a nice way." Here's how you do it (spoiler): "run as slowly as you can while still looking as if you are running." And that's what I love about this book. Because this is what I have always been about. I don't mind if I ever come away from running huffing and puffing, full stop, even if you're doing the Cliff Young shuffle. 
• The Maffetone Method by Dr. Philip Maffetone: I first heard above the Maffetone method—MAF—via Kofuzi. While he's a self-described non-elite runner, he still runs quicker than 8-minute miles. So, I picked up the book thinking I would need to adapt a marathon training system for my slow jogging and slow running style. Nope. It's not a running method, it's an aerobic-training method and it has nothing to do with absolute speed, it has to do with putting and keeping your body into your own personal range for as long as you can after you've generously warmed up your body and prepared your heart and before you spend a lot of time cooling down your heart before stopping. So, in a nutshell, let's say I have an hour to go running. With MAF, I would spend my first 20-minutes walking or slow-jogging to give my body some times to warm up, moving my body from resting heartrate to my personal lower end of my MAF range, 105 bpm, and then spend 30-minutes keeping my heartrate between 105-115 bpm, and then, cool down with active recovery and cooldown for another 10-15 minutes. So, like sleeping, which doesn't include the falling asleep and the waking up part in how many hours you've slept: I go to bed at 9 pm and then get up at 7 am but my Fitbit doesn't tell me I slept for 10 hours, it tells me I slept for 7 or 8 hours. Fitbit doesn't include the going to sleep or the getting up at night or the waking up or the halflight of and halfsleep of waking up. So, too, with MAF: I spent an hour out but I really have only run for 30-minutes, at least, though I will take credit for all 60-minutes on Strave. The thing is, there's no stretching just the warming up and the cooling down, to not shock the heart. That's an important reminder for me. I know the 105-115 bpm aerobic range is pretty low but I explain it here" Maffetone is the perfect addition to Slow Jogging.  The focus on sustainability, the focus on remaining for as long as possible within my MAF zone, and the focus on warming up and cooling down was a very important learning for me—and it can be mapped and used with any type of athleticism or training or sport or passtime you can imagine, as long as that thing is aerobic: swimming, walking, biking, rowing, erging, running, the treadmill, and the stationary bike.  While it does not encourage power-10s or power pieces, it does suggest that it's much better to walk or slow jog or slow run for three hours than it does kill yourself with fartleks and tempo paces for 15-30-minutes. Plus, there's an easy way to test your progress, though only once-a-week. And, like slow jogging and keeping the Niko Niko pace, you'll not always been slow. It's not about remaining slow, it only means that you should never redline your vehicle. As I train at 105-115 bpm, over months and years, my pace and speed—my ability to take load on my frame, on my engine, and on my drivetrain, and on my intake—will improve. So, I might start at an 18-minute-mile pace at first to keep my heartrate below 115 bpm; however, over time, my same 105-115 bpm range will decrease to 17, 16, 15, 14, 13, 12, 11, 10, 9, and maybe even an 8-minute-mile pace, maintaining the same Niko Niko, easy smile, ability to chat or sing to myself, pace. It's brilliant. 
• Row Daily, Breathe Deeper, Live Better, by Dustin Ordway: This book is simple to encapsulate: not doing anything physical is as much of a shock to our physiological and neurological systems as is running, cycling, and doing CrossFit; however, it’s the wrong sort of shock. D.P. believe that we all should have a baseline of activity every single day and that should be at least 45-minutes every single day on a Concept2 Indoor Rower.  I thought that was my idea but it’s not! Some people think that one only needs the kettlebell swing to remain healthy and vigorous for life. Or tennis or jogging or walking or swimming, for sure. But so is the Concept2 rowing ergometer. And while all my friends from crew all call the indoor rower, the erg, a torture device that has inflicted permanent traume on them and has pushed them all into retirement from its sliding seat, it hasn't has that affect on me. I love the matching. It's truly a full-body workout. Every stroke requires the calves, quadriceps, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back, and lats to engage in the activity. It's perfect and only needs to be subsidized with pushups, pullups, and some time doing benchpresses. Or not.
• Slow Jogging by Hiroaki Tanaka: I used to slow jog around 4 miles every morning with longer runs over the weekend. Very slow and every single day. Such comfortable shuffles that I never needed to take rest days. I am sure I could have slow jogged for hours and much further than my general Saturday 8-10 miles. I always just felt like a slow runner but, instead, I'm a trendy and hip slow jogger. Slow Jogging is a very useful, motivational, and friendly book that I very much enjoyed. I feel really motivated to get out there for a slow hour every single morning. You should, too. It's easy. Or should be. Don't be embarrassed when you're passed by walkers even if they're recently-pregnant mums pramming past you with your brand new babies. How quickly you slow jog, be it a slow shuffle or a quickstepped, ball-of-your-feet, bopping along, really depends on how quickly or slowly you need to run in order to keep smiling, not get injured, and maintain the ability to chat without being out of breath. This is completely relative. One man's Niko Niko, low-heart-rate, slow jog, can be much slower or faster than another—and both are absolutely perfect! And, that pace and speed and distance per hour of effort should organically increase naturally as your body becomes more fit, stronger, more durable, and your heart and lungs and quads and calves and feet become more naturally used to the trauma and battering that running can inflict on a body that's not used to moving quickly. Slow jogging solves it by saying that there is no such thing as too slow. That you can shuffle along on your forefeet even slower than mums walking their toddlers and that's OK. No shame. As long as you're out there putting in the time on the road, even if that doesn't even break a sweat or leave you panting (that's good!). I have slow-jogged as slowly as 16:00 minute miles and sometimes 13:00 minute miles. And sometimes faster but I don't even really care about that.

Analysis

These books focus on a holistic, low-impact approach to fitness, emphasizing the benefits of slow and sustainable exercise over high-intensity or speed-focused workouts. They share common themes of injury prevention, long-term health, and aerobic training, encouraging participants to focus on heart rate zones, sustainability, and enjoyment rather than performance metrics like speed or distance. Here's a breakdown of the key points from each book:

1. "Slow Running" by Chris Bore:

   • Key Concept: People tend to run too far and too fast too soon, leading to injury. The book advocates for running at a slow pace, which is sustainable and enjoyable.
   • Unique Angle: Running shouldn't feel like punishment but rather be a pleasant, daily activity. It emphasizes the idea of "running as slowly as possible while still looking like you're running."

2. "The Maffetone Method" by Dr. Philip Maffetone:

   • Key Concept: The MAF (Maximum Aerobic Function) method is about aerobic training based on heart rate zones, specifically staying within a personal range for optimal endurance and health.
   • Unique Angle: The focus is on keeping your heart rate in a controlled zone (e.g., 105-115 bpm) for as long as possible, improving aerobic capacity over time without over-exerting or causing burnout.

3. "Row Daily, Breathe Deeper, Live Better" by Dustin Ordway:

   • Key Concept: Ordway emphasizes the importance of daily exercise, particularly on a Concept2 Indoor Rower. He promotes slow, consistent, daily effort as a path to better health.
   • Unique Angle: There's no such thing as moving too slowly as long as you're consistent. Rowing provides a full-body workout, and the goal is regularity, not intensity.

4. "Slow Jogging" by Hiroaki Tanaka:

   • Key Concept: Tanaka's book introduces "Niko Niko" running (the Japanese term for smiling), a method where you run at a pace that allows you to smile and chat without becoming winded.
   • Unique Angle: There’s no shame in being passed by walkers—the focus is on maintaining a sustainable pace that avoids injury and is enjoyable for the runner.

FAQ

Q: What is slow jogging?
A: Slow jogging is a running technique promoted by Hiroaki Tanaka, where the pace is slow enough to allow for comfortable breathing and smiling (Niko Niko). It helps to avoid injury and make running enjoyable and sustainable.

Q: How is slow running different from slow jogging?
A: Slow running focuses on maintaining a pace that doesn’t cause fatigue or injury, while slow jogging, as popularized by Tanaka, is even slower and emphasizes maintaining a cheerful, relaxed demeanor throughout the run.

Q: What is the Maffetone Method?
A: The Maffetone Method is a heart-rate-based aerobic training technique that focuses on keeping your heart rate within a specific range for optimal aerobic function. It can be used with any aerobic activity, including running, cycling, and rowing.

Q: How does heart rate training help improve fitness?
A: Heart rate training ensures you stay within an optimal aerobic zone, preventing overexertion while maximizing fat-burning and endurance. Over time, as your aerobic base improves, you can run faster at the same heart rate.

Q: Is there a way to track my progress using the Maffetone Method?
A: Yes, you can test your progress weekly by running at your target heart rate and tracking improvements in speed at that same heart rate over time.

Q: Why should I consider rowing as part of my fitness routine?
A: Rowing offers a full-body workout that engages multiple muscle groups. It’s also low-impact, making it an excellent choice for daily exercise to build cardiovascular and muscular endurance without the risk of injury from high-impact activities.

Q: Can I combine slow jogging with the Maffetone Method?
A: Yes, slow jogging and the Maffetone Method are highly compatible. Both focus on maintaining a controlled, sustainable effort and encourage staying within your aerobic heart rate zone.

Q: What is the benefit of slow exercise like slow jogging or rowing?
A: The primary benefit of slow exercise is sustainability. It reduces the risk of injury, makes fitness more enjoyable, and promotes long-term consistency, which is key for improving cardiovascular health and endurance.

Q: How long should I be exercising at a slow pace?
A: Most of the books recommend at least 30-45 minutes of daily, slow aerobic exercise, whether it’s jogging, running, rowing, or another activity. The goal is consistency, not intensity.

Glossary

• Niko Niko: A Japanese phrase meaning "smile," used in slow jogging to describe running at a pace that allows you to smile comfortably and chat without being out of breath.
• MAF (Maximum Aerobic Function): A method created by Dr. Philip Maffetone that focuses on maintaining a heart rate in the optimal aerobic zone to build endurance without overexertion.
• Heart Rate Zone: The range of heartbeats per minute where your body is working aerobically, usually determined by the formula: 180 minus your age. Staying in this zone improves endurance and fat-burning.
• Aerobic Training: Exercise that relies on oxygen to fuel energy production, typically performed at a lower intensity over a longer period, improving cardiovascular fitness.
• Cliff Young Shuffle: A slow, shuffling running technique inspired by Australian ultra-marathon runner Cliff Young, known for running incredibly long distances with minimal exertion.
• Concept2 Rower (Erg): A popular indoor rowing machine known for its effectiveness in full-body workouts, especially recommended for daily aerobic activity.
• Power-10: A term used in rowing for a burst of 10 powerful strokes, often used for increasing intensity or breaking through a challenging part of the workout.
• Active Recovery: Low-intensity activity that helps the body recover after intense exercise, typically done by staying in motion without putting strain on muscles or the cardiovascular system.
• Slow Jogging: A running technique that emphasizes very slow, comfortable jogging, often at a pace slower than walking, designed to avoid injury and make running sustainable and enjoyable.
• Fartlek: A Swedish term meaning "speed play," referring to unstructured speed workouts where the intensity and pace vary throughout the session.
• Tempo Run: A type of run where the pace is sustained at a challenging but manageable intensity, often used for training speed endurance.
• Endurance: The ability to sustain physical effort for an extended period, often built through low-intensity, long-duration aerobic activities.

Conclusion

The books on slow jogging, running, and heart-rate training are excellent resources for anyone interested in a sustainable approach to fitness. They emphasize the importance of listening to your body, staying within an aerobic zone, and focusing on long-term health and enjoyment, rather than performance-driven metrics like speed or distance. By adopting these methods, you can create a more balanced and injury-free fitness routine that promotes overall well-being.