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Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running
Running is America’s most popular participatory sport, yet more than half of those who identify as runners get injured every year. Falling prey to injuries from overtraining, faulty form, poor eating, and improper footwear, many runners eventually, and reluctantly, abandon the sport for a less strenuous pastime. But for the first time in the United States, Hiroaki Tanaka’s Slow Jogging demonstrates that there is an efficient, healthier, and pain-free approach to running for all ages and lifestyles.Tanaka’s method of easy running, or “slow jogging,” is an injury-free approach to running that helps participants burn calories, lose weight, and even reverse the effects of Type-2 diabetes. With easy-to-follow steps and colorful charts, Slow Jogging teaches runners to enjoy injury-free activity • Maintaining a smiling, or niko niko in Japanese, pace that is both easy and enjoyable• Landing on mid-foot, instead of on the heel• Choosing shoes with thin, flexible soles and no oversized heel• Aiming for a pace of 180 steps per minute• And trying to find time for activity every dayAccessible to runners of all fitness levels and ages, Slow Jogging will inspire thousands more Americans to take up running and will change the way that avid runners hit the pavement.
171 pages, Kindle Edition
First published October 15, 2014
239 people are currently reading
543 people want to read
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Displaying 1 - 30 of 57 reviews
November 28, 2024
4.3 stars.
July 3, 2017
I'm on the fence. I love the idea of slow jogging and absolutely picked up some great information. I will likely be starting to slow jog tomorrow afternoon.
I just wish it went more into what can be done with the information that was given. The advice went from how to get started and then how to run a marathon, with not much more in between. Am I supposed to keep the effort level low and just keep going until I can't keep it down, and then let the distance increase over time? Should I stick to low miles? Assume I'm well trained and wing it when race time comes around? And I agree with some of the other reviews - the nutrition information is not what I would hope.
I feel like this was a nice introduction, but now I'm left wanting to know just what to do with what I feel is an overview.
I just wish it went more into what can be done with the information that was given. The advice went from how to get started and then how to run a marathon, with not much more in between. Am I supposed to keep the effort level low and just keep going until I can't keep it down, and then let the distance increase over time? Should I stick to low miles? Assume I'm well trained and wing it when race time comes around? And I agree with some of the other reviews - the nutrition information is not what I would hope.
I feel like this was a nice introduction, but now I'm left wanting to know just what to do with what I feel is an overview.
April 11, 2018
My wife was right!!
I enjoy running, but kept getting injuries....my knees first, then both my achilles tendons. Had to go for a 2 year period where l wasn't able to enjoy running. My wife suggested running slow but as usual l didn't listen to her cause she quit the running life and also didn't have the scientific evidence that this book provided. Since l started following what the book said, not only have l been able to run 3 times a week but l did my first 5mile race and now run 9miles 3 times a week. So l have basically increased my mileage without injuries.
A great resource for runners.
I enjoy running, but kept getting injuries....my knees first, then both my achilles tendons. Had to go for a 2 year period where l wasn't able to enjoy running. My wife suggested running slow but as usual l didn't listen to her cause she quit the running life and also didn't have the scientific evidence that this book provided. Since l started following what the book said, not only have l been able to run 3 times a week but l did my first 5mile race and now run 9miles 3 times a week. So l have basically increased my mileage without injuries.
A great resource for runners.
December 18, 2022
The simplest and easiest road to health and longevity
I used to slow jog around 4 miles every morning with longer runs over the weekend. Very slow and every single day. Such comfortable shuffles that I never needed to take rest days. I am sure I could have slow jogged for hours and much further than my general Saturday 8-10 miles. I always just felt like a slow runner but, instead, I'm a trendy and hip slow jogger. This is a very useful, motivational, and friendly book that I very much enjoyed. I feel really motivated to get out there for a slow hour every single morning. You should, too. It's easy. Or should be. Done be embarrassed when you're passed by walkers.
I used to slow jog around 4 miles every morning with longer runs over the weekend. Very slow and every single day. Such comfortable shuffles that I never needed to take rest days. I am sure I could have slow jogged for hours and much further than my general Saturday 8-10 miles. I always just felt like a slow runner but, instead, I'm a trendy and hip slow jogger. This is a very useful, motivational, and friendly book that I very much enjoyed. I feel really motivated to get out there for a slow hour every single morning. You should, too. It's easy. Or should be. Done be embarrassed when you're passed by walkers.
January 5, 2021
Slow Jogging gave the basic to of the principles of science-based running slower and the benefits of it including less injuries and even weight loss!
I enjoyed this book immensely!
I enjoyed this book immensely!
June 1, 2024
Hmmm....I agree with the reviewers who state that this is a good beginner book for those wanting to begin jogging. This book will give the basics for equipment, learning to listen to your body and the mantra "keep it slow".
But it isn't helpful otherwise. The author mentions starting to learn to run, then moves directly into running marathons. There's no information on training or time that would require. Just run slow and run a marathon. Hmmmmm......
It's a good and basic running book but there's nothing new in here. Interesting and easy to read, perhaps helpful for beginning runners.
But he is right in one thing: enjoy the running and stay at your Niko Niko pace. There's no need for speed. Running is fun when it's at your own pace, no matter what that pace is. You can never run too slow.
But it isn't helpful otherwise. The author mentions starting to learn to run, then moves directly into running marathons. There's no information on training or time that would require. Just run slow and run a marathon. Hmmmmm......
It's a good and basic running book but there's nothing new in here. Interesting and easy to read, perhaps helpful for beginning runners.
But he is right in one thing: enjoy the running and stay at your Niko Niko pace. There's no need for speed. Running is fun when it's at your own pace, no matter what that pace is. You can never run too slow.
December 27, 2020
Saw the youtube video, so I decided to read the book. Looks like a promising concept. I love long and slow distance (LSD) runs, and it's amazing to learn that the niko-niko (smile) pace is actually beneficial.
April 23, 2021
I started None to Run program last year and have stalled out a bit. Looking for inspiration I came across a mention of slow jogging and decided to look into it more. Fortunately for me, my library has this book available.
Pros: it’s relatively short, fast, read. The language is rather stilted but I attribute that to the issue of translation. It’s clear enough to get the concepts across. While there’s science behind the method, the actual technique is fairly simple and you can sort of tune out the technical aspects if that isn’t of interest. At its heart it’s a solid, if unexciting, how-to introduction.
Cons: In my mind it didn’t really warrant an entire book - even such a short book as this. Although slow jogging is targeted toward beginners, there are chapters devoted to advanced runners looking to train differently and advice on running a marathon. Neither apply to me so I skimmed those. There’s also a chapter devoted diet/nutrition and losing weight. Nothing revolutionary- basic common sense. Eat less, exercise more. I suppose it’s worth inclusion since so many people take up running to lose weight.
If you’re curious to read what this is about give it a go - you can skim the parts that aren’t interesting or don’t apply. I would not advocate buying this - you can get the gist of it from reading various articles/blogs/videos on the internet.
Happy jogging!
Pros: it’s relatively short, fast, read. The language is rather stilted but I attribute that to the issue of translation. It’s clear enough to get the concepts across. While there’s science behind the method, the actual technique is fairly simple and you can sort of tune out the technical aspects if that isn’t of interest. At its heart it’s a solid, if unexciting, how-to introduction.
Cons: In my mind it didn’t really warrant an entire book - even such a short book as this. Although slow jogging is targeted toward beginners, there are chapters devoted to advanced runners looking to train differently and advice on running a marathon. Neither apply to me so I skimmed those. There’s also a chapter devoted diet/nutrition and losing weight. Nothing revolutionary- basic common sense. Eat less, exercise more. I suppose it’s worth inclusion since so many people take up running to lose weight.
If you’re curious to read what this is about give it a go - you can skim the parts that aren’t interesting or don’t apply. I would not advocate buying this - you can get the gist of it from reading various articles/blogs/videos on the internet.
Happy jogging!
May 1, 2019
เมื่อปลายปีที่แล้วกลับมาเริ่มออกกำลังอีก (เป็นครั้งที่เท่าไหร่ก็ไม่รู้ แต่เมื่อไหร่ก็คงดีแหละเนอะ) แล้วก็มาคิดว่าตอนที่เริ่มออกไปวิ่งครั้งแรก ๆ เรายังไม่สี่สิบดี แต่ตอนนี้กับตอนนั้นมันไม่เหมือนเดิมแล้ว ก็เลยอยากหาวิธีการออกกำลังกายที่เหมาะสมกับช่วงอายุ หนังสือเล่มนี้จะว่าไปก็ช่วยได้สำหรับคนที่อยากวิ่งแต่ไม่ได้ซีเรียสเรื่องเวลามากนัก และสามารถทำได้ไปจนแก่ เอาจริง ๆ หลักเนื้อ ๆ ไม่ค่อยมีอะไรมากหรอก บทสองบทก็จบแล้ว แต่ที่เหลือจะเป็นการอธิบายให้เห็นข้อดีข้อด้อยของการวิ่งแบบนี้ และชักชวนให้ลุกไปออกกำลังกายเสียบ้างเสียมากกว่า สำหรับเราจัดว่าเป็นหนังสือที่น่าจะได้ผลนะ
January 31, 2022
This book was recommended by a friend who is a devoted slower jogger. The book is an easy read and clearly explains slow jogging techniques and the key markers to know you are doing it correctly. I plan to start tomorrow… thought I’ve never thought about marathons running, if all things go well, who knows???
June 25, 2019
I already jog slow.
April 3, 2023
I'll give it a try, see if I can up my walking game.
November 13, 2024
This is the book that makes me feel running is an easy and happy thing
August 26, 2019
Overall, this book served as an inspiration to embrace slower paces; but compared to Dr. Tanaka’s memoir, the writing was uninteresting. Also, I disagreed with much of the diet section and was surprised by Dr. Cucuzzella’s endorsement when he is not a proponent of calorie deficits and low fat eating. Cucuzzella’s book Run for Your Life (which led me to pick up Slow Jogging) is MUCH better. I hate to leave a negative review but I cringed at the diet section and didn’t love the writing itself.
May 17, 2018
Excellent and easy to read introduction to an exercise regime which can be used by anyone, regardless of physical ability or age. The health benefits are mind-boggling , keeping body and mind in great shape and health as we age.
The second half of the book is about marathon running, and this was less-interesting to me personally.
The second half of the book is about marathon running, and this was less-interesting to me personally.
January 14, 2019
Good idea, solid research for the most part, but oh, so repetitive. It's like if I say it enough times you'll finally commit it to memory. To the point of me thinking this could have been a two thousand word paper, not a book.
It's a fast read, and really nothing new. But they don't pretend to be a new idea. Slow jog every day and you'll feel better.
It's a fast read, and really nothing new. But they don't pretend to be a new idea. Slow jog every day and you'll feel better.
February 18, 2020
Great read about the lifelong benefits of slow running (like, less than 4.0 MPH running)!
My one pet peeve was it went from "this is why you should run really slow and how to start" straight to "the day before your first marathon, this is what you do...." Felt like there was a bit of a disconnect between beginner to marathoner haha.
My one pet peeve was it went from "this is why you should run really slow and how to start" straight to "the day before your first marathon, this is what you do...." Felt like there was a bit of a disconnect between beginner to marathoner haha.
March 16, 2019
I wish the author covered more on how to start slow jogging if you have common injuries E.g. Runner's knee, backache, disc degeneration
September 13, 2020
Loved it. Highly recommended
It's so simple, and practical. Enjoyed reading it and would read it again
Recommend it as a motivator and inspiration for taking up running in life
It's so simple, and practical. Enjoyed reading it and would read it again
Recommend it as a motivator and inspiration for taking up running in life
May 20, 2021
Cheese n rice, I wish I'd heard of this book sooner.
The simple idea behind slow jogging is...jogging slowly. Like, as slow or slower than you might even walk. It gets the heart pumping more and gets your body used to having a little more "pep" in your step than an average walk.
It also helps prevent injury and allows you to keep up a given pace longer. Plus, if you continue to do it at "niko niko" pace, your speed WILL increase with time.
It's so simple. After reading I had a major face-palm moment. I'm training for a half-marathon later this year. My usual style is a couple of minutes running as fast as I can, followed by a minute or so of walking to let my heart and breathing calm a bit. I know plenty of people who do this and it does indeed work. And I feel like poo afterward.
After reading this book, I decided to give the slow jog a try.
You guys, I took 15+ minutes off of my usual time AND I could have kept up a conversation with someone for most of my little jaunt (the exception being the hills because they suck). Plus, I feel fine. My legs are a TINY bit sore, but that's it. I gotta say, it's pretty sweet.
One of the things that I didn't really care for in the book was the recommended diet. It continues to perpetuate the idea of carb loading and I believe that to be a dated practice. It works, true, but some of the other books I've read make incredibly strong, science-based arguments against it, and it doesn't seem as efficient for long-distance as, say, MAF (DuckDuckGo it).
Anyway, that little bit aside, I enjoyed the book and recommend it to anyone who is tired of getting injured while running, hates running because you feel like trash afterward, or just wants to build up more stamina when it comes to the long game. Check this out, listen to your body, and get back on the trails.
The simple idea behind slow jogging is...jogging slowly. Like, as slow or slower than you might even walk. It gets the heart pumping more and gets your body used to having a little more "pep" in your step than an average walk.
It also helps prevent injury and allows you to keep up a given pace longer. Plus, if you continue to do it at "niko niko" pace, your speed WILL increase with time.
It's so simple. After reading I had a major face-palm moment. I'm training for a half-marathon later this year. My usual style is a couple of minutes running as fast as I can, followed by a minute or so of walking to let my heart and breathing calm a bit. I know plenty of people who do this and it does indeed work. And I feel like poo afterward.
After reading this book, I decided to give the slow jog a try.
You guys, I took 15+ minutes off of my usual time AND I could have kept up a conversation with someone for most of my little jaunt (the exception being the hills because they suck). Plus, I feel fine. My legs are a TINY bit sore, but that's it. I gotta say, it's pretty sweet.
One of the things that I didn't really care for in the book was the recommended diet. It continues to perpetuate the idea of carb loading and I believe that to be a dated practice. It works, true, but some of the other books I've read make incredibly strong, science-based arguments against it, and it doesn't seem as efficient for long-distance as, say, MAF (DuckDuckGo it).
Anyway, that little bit aside, I enjoyed the book and recommend it to anyone who is tired of getting injured while running, hates running because you feel like trash afterward, or just wants to build up more stamina when it comes to the long game. Check this out, listen to your body, and get back on the trails.
February 13, 2023
This book probably makes more sense in Japan than in America. Not just for the translation, which seems smooth, but culturally, especially when it comes to "typical" environments and diet. Even the basic fact that on average, Japanese people tend to be shorter (and hence lighter at the same % body fat) than Americans has implications to nutrition, training, and recovery, especially for sedentary and overweight individuals who the first part of the book is aimed at.
One striking example: at the end of the book there is a short Q&A section, and one of the questions asks what to do in the winter when it's extremely cold. The answer is appropriate for Tokyo where "cold" means below 40F, a far cry from the 0F that is what is usually meant by "extreme" cold in Northern US/Canada where things like frostbite are a serious concern.
The book then takes a huge jump; rather than the popular "couch to 5k" approach, this is a "couch to marathon" plan, with virtually no regard given the steps from jogging 1 km at a time to 40+. Perhaps a few dedicated and genetically gifted people can realistically and safely make that leap, but the vast majority will fail miserably and likely injure themselves in the process.
The other big issue is that the modern breakdown of heartrate zones isn't used. Yes, there is a heartrate formula provided to determine the target HR, but the approach doesn't really correspond that well to how fitness trackers and sports watches are programmed.
All that said, it's a short and easy read, and provides some good basic advice for getting starting, stressing higher cadence and shorter stride length, with forefoot striking, which has since become a lot more popular.
One striking example: at the end of the book there is a short Q&A section, and one of the questions asks what to do in the winter when it's extremely cold. The answer is appropriate for Tokyo where "cold" means below 40F, a far cry from the 0F that is what is usually meant by "extreme" cold in Northern US/Canada where things like frostbite are a serious concern.
The book then takes a huge jump; rather than the popular "couch to 5k" approach, this is a "couch to marathon" plan, with virtually no regard given the steps from jogging 1 km at a time to 40+. Perhaps a few dedicated and genetically gifted people can realistically and safely make that leap, but the vast majority will fail miserably and likely injure themselves in the process.
The other big issue is that the modern breakdown of heartrate zones isn't used. Yes, there is a heartrate formula provided to determine the target HR, but the approach doesn't really correspond that well to how fitness trackers and sports watches are programmed.
All that said, it's a short and easy read, and provides some good basic advice for getting starting, stressing higher cadence and shorter stride length, with forefoot striking, which has since become a lot more popular.
October 10, 2025
as a slow runner (to varying degrees) ever since I starting running, a specified slow method intrigued me. I could be doing what I'm already doing, but with a more defined purpose! some of this information I already knew (i.e., the benefits of a midfoot strike) but the new info was generally helpful. mostly this served as a good motivation to get out and slowly jog around the neighborhood more often, which can't hurt. (speaking of hurt - the injury-prevention aspect of moving slower is exciting as I careen toward midlife. gotta look out for those knees!)
as other reviewers have noted, the diet section isn't really helpful or all that necessary. the testimonies at the end are also repeated information from the rest of the book, so feel free to skip them. but ultimately, if you're a slow or newer runner/jogger, this could be a nice quick read that can inspire you lace up and get out there.
as other reviewers have noted, the diet section isn't really helpful or all that necessary. the testimonies at the end are also repeated information from the rest of the book, so feel free to skip them. but ultimately, if you're a slow or newer runner/jogger, this could be a nice quick read that can inspire you lace up and get out there.
July 3, 2022
This book give us the basic rules of slow jogging, which contain landing technique, cadence, "niko niko" pace... It's helpful for anyone want to start running but doesn't know where to start with, or experienced runners want to learn from basics or struggle with injuries. Slow jogging is great way to learn the right landing technique, optimize our steps, lose weight, and further enjoy running without injuring. There are things I don't like from this book, there are not specific ways to calculate niko niko pace "or easy pace" except BORG scale that I am not familiar with. And this books miss the detailed exercises to combine with niko niko pace training. It would be perfect if it is more detailed. So 4/5.
July 27, 2021
Great book about aerobic base building
A good suplementary reading for runners looking for techniques to build aerobic base. Similar to MAF training but with less of a "metrical" approach which is easier to understand. Offered in depth explanation of health benefits of non-strenuous running to the body and mind. If you're a runner but looking to improve your running performance, it's good to read Mark Cucuzella's "Run For Your Life" first to get a sense of the complete running experience beyond base building.
A good suplementary reading for runners looking for techniques to build aerobic base. Similar to MAF training but with less of a "metrical" approach which is easier to understand. Offered in depth explanation of health benefits of non-strenuous running to the body and mind. If you're a runner but looking to improve your running performance, it's good to read Mark Cucuzella's "Run For Your Life" first to get a sense of the complete running experience beyond base building.
December 14, 2023
I have watched slow jogging videos on YouTube during lockdown when I somehow got myself splint shin (improper running shoes). I wanted to know what kind of running that worked for me, but the shin splint hurt so much that I started another hobby: cycling.
Since I am now assigned to another island, to another city I am not familiar with; building cycling community like what I have had in Bogor/Depok is hard so I try to immerse myself in running. And boy, it is hard.
This is the theory, the science-based-not-that-hard running I have been trying.
Since I am now assigned to another island, to another city I am not familiar with; building cycling community like what I have had in Bogor/Depok is hard so I try to immerse myself in running. And boy, it is hard.
This is the theory, the science-based-not-that-hard running I have been trying.
November 19, 2022
Wow! I can jog at last without fatigue.
One week ago I tried to run a short distance and was really upset as I could not make it. I read this book and tried slow jogging, I ran for maybe 10 mns, the next day 45 mns and today one week later I ran for one hour, it was effortless, I am so happy. I was coming down on my heels and running too fast. I am 79 years old and will continue till I drop!
Read this book, you will not regret it
One week ago I tried to run a short distance and was really upset as I could not make it. I read this book and tried slow jogging, I ran for maybe 10 mns, the next day 45 mns and today one week later I ran for one hour, it was effortless, I am so happy. I was coming down on my heels and running too fast. I am 79 years old and will continue till I drop!
Read this book, you will not regret it
April 28, 2018
I have been contemplating taking up running for some time now but was afraid of potential injuries and hence never started running. This book has been an eye opener for me. Slow jogging has been scientifically proven to have all the benefits of running minus the injuries. I am going to start running now - the slow version of course.
January 2, 2022
I used to go for jogging, after I got COVID and recovered, I couldn't able to make up my pace and strength. I have increased my weight from 75 to 90 kg now. I read this book and going to follow the technique to make myself into the track again. Initial training were quite good. Hoping it will work well to achieve my goals in 2022.
July 10, 2025
Reading this after losing weight and completing a C25K programme, so a lot of the info was redundant. Few interesting things that I picked up, but otherwise this book is more suitable to people trying to ease into an exercise routine for fitness and/or weight loss for the first time or after a long break.
March 4, 2020
Great info on how to run (jog) without injury. I found many parts repetitive & found the CICO dietary advice less forward thinking than the jogging strategy. I read this free via library app. It was definitely worth my time!
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