Slow Jogging: science-based natural running for weight-loss, health & performance benefits

Key Wellness Strategies & Self-Care / Training Tips (Slow Jogging)

Run “at walking pace”

• The core idea is very slow jogging—slow enough that it feels like running but at a pace similar to walking.

Use proper form to reduce impact

• Soft landing / less impact: aim to land with the base of the fingers/forefoot area rather than striking with toes.
• Narrow stance: keep your stance as narrow as possible to improve mechanics.
• Straight posture: keep your back straight from head to down.
• Relax the upper body: avoid clenching your chin; keep it slightly lifted.
• Breathing/talk test: you should be able to have a conversation while running—if you can’t, the pace is too fast.

Choose an appropriate pace using intensity guidance

• Borg scale (RPE): keep effort around 10–12 (as referenced in the subtitles).

Beginner-friendly interval method

• Repeat: 1 minute running + 30 seconds walking
• Do this in short bursts anytime and anywhere—portable and low-barrier.

Footwear note (practical setup)

• Shoes mentioned as having cushioning for power/support, implying comfort and impact reduction matter when switching to the right footwear.

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Presenters / Sources Mentioned

• Borg scale (RPE intensity scale; referenced as the method for pace/intensity)
• A book about slow jogging (published in America “last year”)
• Facebook (suggested to search for “slow jogging”)