How slow is slow - Japanese slow running technique?

[J412]

Finished w3 yesterday and feeling daunted/excited at the thoughts of w4. There is a lot if emphasis on keeping a slow pace. Just wondered if anyone had tried Japanese slow running technique and how their experience had gone using this?

[DiscoRunner Graduate]

I am a passionate convert to this style of running! I post it often to people struggling or worried about next steps. If you’re very unfit, like I was, something that reduced my risk of injury but also kept me running was a huge importance for me. Even if you only use the technique while you learn to run and then embed running into your life, you could work on pace over distance later. But I think I’m going to stick with this - I only started running in November near my 53rd birthday, and injury would just push me back into being unfit. I graduated two months ago and have been consolidating my runs with the niko niko (smile) way! One of my 3 runs is now up to 40 mins - I’ll be gently pushing that to 45/50 mins to reach the magic 5k.

Check out the film, for the instructions. Basically you should be smiling, and slow enough to talk easily! Foot placement is key, I worked on that first, then back - which works more of my core. I’m getting all the health benefits but without pain. I absolutely love it and it’s really helped make running part of my life now. As those km climb, those inches are slowly melting! Give it a whirl x

[J412 Graduate in reply to DiscoRunner]

Thanks for the advice, I'll give it a go - and congratulations on graduating ☺

[joannashaw in reply to DiscoRunner]

This sounds perfect for me. I’m a very slow runner and struggle with an old knee injury when I run - though I love to run. Am I right in thinking that you need flat running shoes? I can’t wait to try it!

[DiscoRunner Graduate in reply to joannashaw]

I actually did the gait analysis and bought a pair of well cushioned running shoes before I saw the film, but I’ve focused hard on the foot placement so I’m compensating for the over supportive shoes! I think if you haven’t bought new shoes what you have are probably fine. But see how you feel. I don’t regret buying the shoes - and a recent knee & hip niggle have gone since running this way - and with the new shoes!

[IannodaTruffe Mentor]

The recommended easy conversational pace for C25K is described in the guide to the plan and basically means that you should be able to speak aloud clear ungasping sentences as you run. This pace will be different for each person, but as long as both feet are simultaneously off the ground on each stride, you are running. Obviously, being at the upper range of that pace is going to develop your stamina more efficiently than if you have as slow as physically possible.

[J412 Graduate in reply to IannodaTruffe]

Thanks for the advice

[joannashaw]

I’m going to try it on my next run.

[RunRunRun13 Graduate]

I’m on Week 7 at the moment and use this technique, my distance has increased over the weeks...have now reached 4K and have found that it helps me so much with breathing etc as my runs are 25 mins at the moment. It actually works and I have noticed the improvements, you may feel at the start that your going really slow but the most important bit is the distance not how fast you go. Good luck with your next run.

[J412 Graduate in reply to RunRunRun13]

Thanks, sounds good, feeling inspired. I think I'll give it a go on tomorrow's run.