What are the benefits of jogging slowly?

What is slow jogging?

According to Thanh Nien newspaper, citing the Times of India, jogging slowly is similar to walking, but at a higher intensity.

Jogging is considered a great alternative to running, much like jogging is to brisk walking.

Typically, slow jogging involves about 45-50 steps in 15 seconds.

Slow jogging is beneficial for health, helping to improve respiratory, cardiovascular, and muscular function.

What are the benefits of jogging slowly?

Here are the proven health benefits of slow jogging:

Enhance endurance

According to Healthshots, as reported by Lao Dong newspaper, a study published in the Journal of Internal Medicine states that slow running increases your aerobic capacity, making your running more efficient and improving your endurance.

Running slowly helps reduce pressure on muscles and joints.

Reduce the risk of injury.

Compared to high-intensity running, running at a slower pace reduces the impact on muscles, ligaments, and joints, thus lowering the risk of injury. A study published in the British Journal of Sports Medicine showed that runners who ran at a slower pace had a lower risk of injury than those who ran at a faster pace.

Boost fat burning

Slow running primarily burns fat for energy, making it a great exercise for weight management and reducing body fat.

What is the correct way to jog slowly?

According to NFPT, the Road Running Club of America (RRCA) has issued guidelines to help people determine a suitable slow running pace.

If you can complete the 5,000m distance in 30 minutes, maintaining a pace of 6:00/km: Start running slowly at a speed of 7:27/km.

If you can complete half the marathon in under 2 hours, maintain a pace of 5:35/km.

For those who track their heart rate while jogging, the "niko niko" rate will fall within the range of 110-140 beats per minute.

Ha An (Compiled)

Source: https://vtcnews.vn/chay-bo-cham-co-tac-dung-gi-ar902928.html