Can Slow Jogging Really Boost Your Endurance and Mood?

Jogging may already sound more leisurely than running, but some social media users are easing their speed even more, inspired by a fitness trend from Japan and South Korea: slow jogging.

In an Instagram post, fitness trainer Justin Agustin describes it as an activity using “shorter steps and a deliberately easy pace,” bridging the gap between walking and running.

TikTok users are also showing off their slow jogging routines. Creator @jennifertrucken, for instance, says Korean slow jogging — a trend originating in Japan — improves aerobic capacity, regulates blood sugar, and improves leg strength.

It’s also a delightful social activity that allows you to chat while you exercise. “I was telling everyone about the latest fitness phenomenon from Japan …. slow jogging! Before I knew it, five minutes later, we were all giving it a go!” says @joe.s.fun.fitness. “These ladies never fail to make me laugh.”

“I like slow jogging because it reinforces an important point: There is no single right way to exercise, and exercise does not have to be intense to be effective,” says Thomas Denninger, DPT, a physical therapist and vice president of clinical development at ATI Physical Therapy in Greenville, South Carolina. “People are often exposed to the idea that they need to do HIIT [high-intensity interval training], run fast, or finish a workout exhausted for it to count. That is simply not true.”

What Is Slow Jogging?

Slow jogging refers to running slightly above a fast-walking pace. Runner and TikTok creator @heyjonhwang says it’s about intentionally running slowly at a pace referred to in Japan as “niko niko” running, or running with a smile. He suggests this equates to running at a conversational pace or Zone 2 training.

Potential Benefits of Slow Jogging

“I’m a fan of slow jogging, particularly as an option for people who enjoy the idea of running but don’t enjoy the pressure to run fast,” says Lindsy Jackson, DPT, a physical therapist in Bethlehem, New Hampshire. Slow jogging can bring several benefits:

May Feel More Accessible Than Running

Running can feel intimidating, Dr. Jackson says. “If someone thinks running means gasping, racing, or trying to beat a previous time, they may never start. Slow jogging removes some of that mental barrier.”

When an exercise feels manageable, you’re more likely to stick to it, Dr. Denninger says, and “consistency matters much more than how difficult any one workout feels.”

With any type of exercise, the goal should be finding something enjoyable, appropriate for your abilities, and sustainable, Jackson says. Not to “find the hardest exercise they can tolerate,” Denninger adds.

Can Boost Cardiovascular Health

Even though it’s a slower pace, slow jogging still challenges the heart and lungs and improves aerobic fitness, Denninger says.

May Improve Your Mood and Cognitive Skills

Can Build Endurance

How to Try Slow Jogging

If you’re already walking for exercise and want to amp up your workout, slow jogging could be for you. Here are some tips for getting started:

• Try walking and jogging intervals. Alternate between the two, and gradually increase the jogging intervals, Jackson says: “I use telephone poles or other landmarks as targets.”
• Find your pace. If you can still have a conversation while slow jogging, that’s a good guide, Denninger says. “You should feel like you are exercising, but still feel in control of your breathing and able to speak in sentences.” You can start slower than that and build up to the conversational pace, he says.
• Progress gradually. Slow jogging is an individual experience, so there’s no universal rule that everyone needs to follow, Jackson says. Strive to slow-jog a little farther or a little faster, or more frequently.
• Note how your body responds. “Your muscles and joints should feel challenged, not overwhelmed,” Denninger says. Pain is a signal from your body to take a break, Jackson says.

Who Should (and Shouldn’t) Try Slow Jogging?

Slow jogging is especially beneficial for people who want to improve their cardiovascular health but don’t enjoy high-intensity exercise, Denninger says. It can also be beneficial if you’re new to running or returning to exercise.

People who are interested in running but don’t care about speed would also likely benefit from slow jogging, Jackson says.

“You want your cardiovascular system, muscles, and joints to know that you exercised, but you do not need to overwhelm them,” Denninger says.

You may still feel some mild fatigue and soreness when you start, he says, but pain or other symptoms that interfere with your workouts may signal that the exercise intensity is too much.

If you have cardiovascular or other medical conditions, talk to your doctor before starting slow jogging, Jackson says. Keep in mind that slow jogging doesn’t necessarily mean low impact and could still put strain on your muscles and joints, and injury is possible.

“For someone who has always thought, ‘I’m not a runner because I’m too slow,’ slow jogging can be a useful mindset shift,” Jackson says. “You don’t have to look like a marathoner. You just have to move in a way that is appropriate for your body and goals.”