Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

Professor advocates finding your 'smiling pace' and jogging slowly

Fotolia

Fotolia

Hiroaki Tanaka wants you to smile while jogging.

That sometimes seems impossible, especially when people sprint past on a running path as you're chugging slowly behind.

But according to Tanaka, a professor at the Faculty of Sports and Health Science at Fukuoka University in Japan, there may be health benefits in jogging slowly.

Tanaka, who wrote Slow Jogging: Get Fit, Lose Weight, Stay Healthy, and Have Fun With Easy Running with Magdalena Jackowska, who has implemented slow jogging to run multiple marathons, has a unique suggestion: Run only as fast as your body lets you smile.

He calls this a "smiling pace," or a "niko niko pace," and says the best way to run is at a calm speed, which helps lower blood pressure while boosting overall fitness.

Tanaka said to find what that pace might be for you, consider starting slow and listening to your body.

"Niko niko pace can be very different for each one of us," he said. It might even be lower than your walking speed.

To help visualize the best pace, think of a time when a traffic light is about to turn red and you pick up the pace to make it across the street.

"It's one of the moments when even the least fit of us start running," Tanaka writes. This running-to-the-light pace is usually about 4.3 miles per hour, according to the authors.

They recommend starting very slow — perhaps at about 2 to 3 miles per hour.

If you are too short of breath to, for example, hold a conversation, then ease up.

"Slow down to be able to talk at ease, or if you are running alone, sing your favorite songs," Tanaka said.

They found that even a group of 75-year-olds experienced lowered blood pressure.

"It's never too late to start," Tanaka said.

Professor advocates finding your 'smiling pace' and jogging slowly 09/15/16 [Last modified: Thursday, September 15, 2016 5:38pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Tribune News Service.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. We knew Aguayo was a goner, and 'Hard Knocks' still delivers

    Bucs

    Tuesday night's second installment of Hard Knocks, the HBO show that is going behind the scenes at training camp with the Bucs, had plenty of interesting tidbits, revelations and insights.

    Tampa Bay Buccaneers kicker Roberto Aguayo (19) kicks during training camp at One Buccaneer Place in Tampa, Fla., on Wednesday, Aug. 2, 2017. LOREN ELLIOTT   |   Times
  2. Taco and Beer Fiesta set for St. Pete, followed by the Ooze and Booze Fest

    Food & Dining

    The Gulf to Bay Food Truck association recently announced a trio of events for mobile comfort food lovers.

    The big a-- nachos are tortilla chips topped with pulled pork, chili, cheese sauce, salsa, chopped jalenpenos, feta cheese and cilantro sour cream from Maggie on the Move. [Gulf to Bay Food Truck Association]
  3. After monument vote, Confederate activist named to Hillsborough County diversity council

    Blogs

    TAMPA — Moments after Hillsborough County commissioners made uncertain a previous decision to move Tampa's Confederate monument, they voted to put the area's most vocal advocate of Confederate causes on a citizen committee to promote diversity. 

    David McCallister won a spot on Hillsborough County's Diversity Advisory Council on Wednesday.
  4. Officials search for prisoner who escaped from Hernando County landfill

    Criminal

    BROOKSVILLE — An inmate has escaped from a Hernando County landfill where he and two other inmates were assigned to a work detail, the Hernando County Sheriff's Office said.

    Joshua Holmes, 35, escaped while working at a Hernando landfill. [Hernando County Sheriff's Office]
  5. Mayor of historic African-American city endorses Chris King for governor

    Blogs

    The mayor of Eatonville, a town near Orlando that was incorporated in 1887 as one of America's first all-black cities, today endorsed Winter Park businessman Chris King for governor. Mayor Eddie Cole said he has seen King's character first hand:

    Eddie Cole