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

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While it all started with my discovery of Slow Jogging by Hiroaki Tanaka, it's expanded to Slow Running by Chris Bore and The Maffetone Method by Dr. Philip Maffetone. And, of course, there is also the incredibly-useful book, Row Daily, Breathe Deeper, Live Better, by Dustin Ordway, which also suggests consistent, persistent, daily exercise with a twist: there's no such thing as too slow as long as you do it every day.
Some great books for slow jogging, slow running, and heart rate aerobic training

Slow Running by Chris Bore

  • 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.
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