As the age-old adage suggests, slow and steady triumphs in the end – and this appears to hold true for the health advantages derived from physical activity as well.

Actually, the evidence is mounting that consistent, gentle 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 your overall fitness much more effectively than pushing yourself to run at maximum speed.

This applies equally to other forms of cardiovascular exercises performed at a more relaxed pace, like swimming, rowing, and cycling. In fact, running groups specifically designed for those who prefer ambling or jogging have started popping up.

‘Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging slowly has become increasingly favored by casual workout enthusiasts,’ he states.

Over the last ten years or so, we’ve experienced a surge in popularity for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, one drawback is that it can be quite demanding, making it hard to start if you aren’t already in good shape.

He explains this indicates a significant attrition rate; however, when the activity involves lower intensity and reduced exertion levels, individuals tend to be more persistent and less inclined to quit.

He mentions that there are also ‘verified physical advantages associated with running at this intensity’.

This was demonstrated in a Danish study from 2015, where 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 jog (sedentary), as well as individuals who engage in light, moderate, or strenuous jogging activities.

The individuals who jogged at a slow and moderate pace had the lowest mortality rate from all causes, whereas those who ran strenuously showed a comparable death rate to the inactive group.

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

Professor Gordon clarifies: “Essentially, this boosts efficiency by enlarging the heart muscle. With a larger heart muscle, it has greater force when squeezing. Additionally, it expands the chambers inside the heart, enabling each pump to circulate more blood.”

Running slowly also enhances endurance because you’re able to maintain a lower intensity for an extended period—this boosts the creation of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.

These changes in the heart muscle do not get enhanced by exercising at greater intensities. Slow cardio—also referred to as ‘zone 2’ cardio, which involves operating at 60-70 percent of your maximal heart rate—is advantageous because it prompts the body to utilize stored fats for energy instead of carbohydrates, according to Dr. Lindsy Kass, an exercise physiologist from the University of Hertfordshire. This differs from high-intensity workouts where carbs are primarily used for fuel.

Converting fats into energy is more efficient and beneficial for your general well-being, notes Professor Gordon. This process leads to improved blood sugar levels and decreases the likelihood 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 speed.’

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

I previously worked with the British rowing team, where even though their races last around six minutes, they engage in slow rowing for one and a half hours three days per 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 training sessions to lower intensities is to lessen bodily strain, which aids in preventing infections and injuries.

Professor Gordon states: “When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises enhances our immune system and decreases our likelihood of getting sick.”

However, once we begin engaging in higher-intensity workouts, our bodies demand significantly longer periods for recuperation—up to 48 to 72 hours afterward—and throughout this rest phase, your immunity takes a hit. Consequently, the greater frequency with which you perform intense exercises without sufficient breaks can increase your vulnerability to illnesses and infections, along with raising the risk of injuries.

What do we understand by slow running? According to experts, it’s not really about pace; rather, it’s about the perceived exertion level. As Professor Gordon suggests, ‘If you’re able to sing a song to yourself without feeling out of breath during your jog, then you’re likely maintaining the correct intensity.’

This principle also holds true for weight training aimed at building resistance.

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

Certain research indicates that extending the duration of the lengthening ‘eccentric’ phase of an exercise (such as lowering yourself during a pull-up) to twice that of the shortening ‘concentric’ phase (executing the actual pull-up) may enhance muscular development.

However, avoid moving too slowly—as this can cause faster fatigue and may prevent you from lifting the necessary heavier weights required 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 moderately heavy weights during much of their strength training sessions, while incorporating certain exercises aimed at enhancing power.”

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