The age-old adage “slow and steady wins the race” appears to be relevant not only in terms of perseverance but also when considering the health advantages derived from physical activity.

Actually, the evidence is mounting that consistent, leisurely jogs might fortify your heart and lower your chance of developing type 2 diabetes.
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And bolster your immune system along with overall fitness much more effectively than sprinting at top speed.

The same goes for other cardiovascular exercise taken at a slower pace, such as swimming, rowing and cycling. Indeed, running clubs are now being set up just for plodders and joggers.

‘Slow running is increasingly popular among recreational exercisers,’ says Dan Gordon, an associate professor in cardiorespiratory exercise physiology at Anglia Ruskin University.

Over the last ten years or so, we’ve experienced a frenzy for high-intensity interval training (HIIT). Although I agree with the possible advantages of HIIT, one drawback is that it can be quite demanding. As such, it might be tough to start if you aren’t already fairly fit.

He points out this indicates a high attrition rate—on the contrary, when the pace is more gradual and the exertion less intense, individuals tend to be less inclined to quit.

There are also ‘proven physiological benefits of running at this effort level’, he says.

This was demonstrated in a Danish study from 2015, where approximately 5,000 individuals were tracked over a period of 12 years. The participants were divided into different groups as part of the study.

Four categories include: those who do not run (sedentary), as well as individuals who engage in light, moderate, or intense jogging activities.

Those who opted for a leisurely and moderate running pace showed the lowest mortality rates from all causes compared to those engaging in intense runs, whose risk was akin to that of inactive individuals.

A possible explanation for this could be attributed to how low-intensity runs decrease resting blood pressure levels and fortify cardiac muscles.

Professor Gordon elucidates: “At its core, this enhancement boosts effectiveness by enlarging the cardiac muscle. With a larger heart muscle, it has greater force when contracting. Additionally, it expands the volume of the heart’s chambers, enabling them to pump out more blood with each beat.”

Running slowly also boosts endurance since you’re able to maintain a lower pace for an extended period — this leads to increased production of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.

These changes in the heart muscle do not get amplified by exercising at greater intensities. A further advantage of low-intensity cardio—often referred to as ‘zone 2’ cardio, performed within 60-70 percent of your max heart rate—is that it prompts the body to utilize stored fats for energy, according to Dr. Lindsy Kass, an exercise physiologist from the University of Hertfordshire. This contrasts with high-intensity workouts, which tend to burn carbohydrates instead.

Converting fat into energy is more efficient and beneficial for your overall health, notes Professor Gordon. This process is linked to improved blood sugar levels and lowers the chance of developing type 2 diabetes.

‘Research indicates that athletes incorporating additional slow runs into their training programs can achieve approximately a 1 percent improvement in VO2 max [oxygen uptake] and race-day pace.’

This represents a considerable edge over competitors, and upon learning about it, one can understand why many top-tier athletes dedicate up to 80 percent of their training regimen to activities within Zone 2.

I previously worked with British rowing, where even though their races last around six minutes, they engage in slow rowing for one and a half hours three days each week,” explains Dr Kass. “It was during the first year they adopted this training regimen that they began claiming all the medals.

A key rationale for top-tier athletes dedicating practice sessions to low-intensity workouts is to lessen bodily strain, which aids in preventing infections and injuries.

Professor Gordon states: “When we lead a sedentary lifestyle, we become more vulnerable to diseases. However, engaging in moderate-intensity exercises helps us build a stronger immune system and decreases our likelihood of falling ill.”

However, once we begin engaging in higher-intensity workouts, we need significantly more time to recuperate—up to 48 to 72 hours afterward—and our immunity drops during this recovery phase. Therefore, the greater frequency of intense exercises performed without sufficient rest periods increases your likelihood of falling ill or getting infections and injuries.

What does “slow running” entail then? According to experts, it’s more about the perceived exertion rather than pace. Professor Gordon suggests, “While jogging, try to sing a song in your head; if you manage without feeling out of breath, you’re pacing yourself correctly.”

This principle also holds true for weight training when it comes to resistance exercises.

Reducing speed eliminates the momentum within an activity, promoting proper technique and decreasing the chance of injuries.

Several research findings indicate that extending the duration of the elongating ‘eccentric’ stage of an exercise (such as lowering yourself during a pull-up) to twice that of the shortening ‘concentric’ stage (the pulling up part) may enhance muscle development.

However, avoid going too slowly—as this can cause quicker fatigue and may prevent you from lifting the necessary heavier weights for optimal muscle strengthening, according to Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University.

He states: “Most individuals would benefit more from performing a ‘controlled’ [but not extremely slow] lowering phase and a rapid [as quick as feasible] lifting phase using medium to heavy weights during much of their strength training sessions, with certain movements designed specifically for enhancing power.”

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