From PhillyVoice · · 1m 30s
Slow jogging boosts mood and focus
Slow jogging improves mood, focus and endurance without intense effort.
In brief
Slow jogging improves mood, focus and endurance without intense effort. Running at a 'smiling' pace for 10 minutes boosts mood and prefrontal function without requiring hard effort. Originally reported by PhillyVoice.
Slow jogging benefits
Running at a 'smiling' pace boosts mood, focus and endurance, research shows.
“Running at a 'smiling' pace, when you can easily carry on a conversation, for just 10 minutes is enough to boost mood, research shows.”
Research findings
A recent study found that running with shorter steps at 'walkable speeds' of 17 to 21 minutes per mile for 10 minutes brightens moods and sharpens prefrontal function.
“Running with shorter steps, at "walkable speeds" of about 17 to 21 minutes per mile, for 10 minutes at a stretch, was enough to "brighten moods and sharpen prefrontal function"”
Study lead author
Hideaki Soya, professor emeritus of exercise biochemistry and neuroendocrinology at the University of Tsukuba in Japan, says running does not have to be hard to be good for your brain.
“The study confirmed that "running does not have to be hard to be good for your brain"”
Niko niko running
Japanese researcher Dr. Hiroaki Tanaka calls slow jogging 'niko niko' running, or running at a 'smiling' pace.
“Niko niko running calls for slowing to a pace at which it's easy to chat with a buddy”
Niko niko tips
Take small steps, land on the ball of your foot, keep back straight, relax arms and shoulders, and look ahead.
“Take small steps. Pay attention to footfalls and land on the ball of your foot, not on the heel or toe. Keep the back straight. Relax the arms and shoulders. Keep your chin up slightly and look ahead. Relax your arms and shoulders. Don't kick the ground.”
Cardiologist insight
Dr. Tamanna Singh, a cardiologist, says slow running boosts stamina and improves resistance to fatigue.
“Running at a slow pace, with "no huffing and puffing," still boosts stamina and also improves the body's resistance to fatigue”
Training balance
Running 80% of the time at slow pace with 20% faster paces helps bones, ligaments and muscles adapt to stress.
“Additionally, slow running about 80% of the time, with 20% of training at faster paces, helps bones, ligaments, tendons and muscles better adapt to the stressors that running puts on the body”
Heart and lung benefits
Slow running strengthens muscles, heart and lungs without heavy exertion.
“Running at much slower than normal paces also strengthens muscles and the heart and lungs”
Sustainability
If you could sing while running, it's an effort you could sustain forever.
“If you wanted to sing to a song you're listening to while you're running, you could, "It's an effort that you could sustain essentially forever."”
Health benefits
Slow jogging improves mood, blood pressure and focus without intense effort.
“Running at a glacial pace, sometimes even at a pace slower than walking, has been linked to elevated mood, better blood pressure and heightened focus”
In short
Running at a 'smiling' pace for 10 minutes boosts mood and prefrontal function without requiring hard effort.
