Hi, I've heard a few people talking about Japanese Slow Jogging and when I've googled it, the theory appears to be sound, but I'm wondering if the reality may be somewhat different....
Has anybody had first hand experience of it, and if so, does it work??
I graduated C25k last year but got out of the habit of running for some reason (mainly I think because I find it hard), but I've started again from W4 recently to try and get back into it.
Any assistance or advice gratefully received!!
one for you DiscoRunner 
There is a YouTube video of what you want Andypr, go to YouTube, type in Japanese Slow Jogging.
It seems that when I run on a treadmill I kind of default to that kind of technique without even realising it but it has enabled me to get to 'running' for 60 minutes so I'll take what I can get.
It is easier on the legs and joints and because they recommend you use thin soled shoes is it a lot closer to barefoot running in the mechanics part of it, do it right and it's very efficient and will allow you to run for a lot longer.
Apply the same technique to a faster run and again, it can be very efficient for your body for running as it makes it a roughly 50/50 balance between muscle action and elasticity (tendons and ligaments).
yes !!! it is a great thing and it works.
as time goes by i feel the need to use it less and less, didnt need it at all this morning and ran 4.6k.
if it had not been for discovering JSJ i think i may have got disheartened and given up before completing c25.
Hi Andypr - yes it does! I first saw the film in w6 and I was struggling as the durations increased and have been running this way ever since.
The prof who developed this low impact style of running was working with elite athletes and marathon runners and saw that this was the best way to build strength and stamina while minimising the risk of injury as much as possible.
I absolutely love it because it makes the running pleasurable while you’re doing it! And this gentle pace has enabled me to build durations, currently on a hiatus of duration building due to the summer , so am around 60 mins at the mo but will be working up to 1:20 - 1:30 this autumn (expecting my first 10k to be about the 1:20 mark). And there’s something wonderful about this pace and duration that feels really really good - a deeply pleasurable connection to being in my body, and in control of my body (if that makes sense?!).
I’ve lost weight, many many inches but most importantly feel fitter, stronger & healthier than I have in years.
And if you stopped because you weren’t really enjoying it, this maybe the very thing for you. It really is all the benefits of running without the slog. The trick is building up the duration. After consolidation I added 5 or 10 mins to one run per week till I got up to 50 mins and then consolidated that for a few weeks. So 2 x 30 & a 50. Then after I’d been running for 6 months felt able to do more. I do still do 30s when pushed for time, or it’s too hot, but looking forward to an autumn & winter of nice long slow runs. If you have any more specific questions - just ask! I think this running technique is useful for everyone (post illness or after a break) but it’s life changing for those of us who don’t enjoy a hard fast pace.
hi Discorunner, I do a lot of my running on a treadmill. What speed kph should I set treadmill on to use the Japanese slow running technique? Suffering with a sore hip at present so this could be worth a go.
Ah! There you have me, I’ve not run on a treadmill, this is such a slow pace it’s really designed for outside. My understanding is that surfaces like grass are hardest to run on (due to the resistance - although better for knee & hip joints because it's soft), then paths & roads, and easiest is the treadmill. So you’d probably do JSJ slightly faster than you would outside to get the benefit. So take it down a notch or two - you should be able to talk, sing or smile (it’s called nico nico running - smile in Japanese!). You could even try thd slowest setting and see how it feels. It should help with thd hip. From the film - learn thd stride length, gentle mid foot landing & how to hold your head, back & arms. Be interested to know how you get on.
Thanks for your advice. Will give it a go and see how I get on 🐢🏃♀️🐢
I use it for all my duration runs (and that’s most of my running). Thanks to DiscoRunner I discovered the technique about W4 of C25k and it changed everything for me. After C25k I used a modified time version of the Magic Plan on B2-10k to build up to running comfortably for an hour, and just let distance look after itself. I’m never out of breath and rarely tired. Wouldn’t suit a speed merchant but ideal for me, just wanting to enjoy running. 😊
Works for many of us! 😊
The Japanese slow jogging is almost word for word what is recommended in the guide to the plan healthunlocked.com/couchto5... in respect of minimising impact........slow down, avoid heelstriking, do not overstride, so keep footfall under your body not out in front.
Hi Andypr- I am 70 and I use the Japanese Slow Jogging method but don’t use thin soled shoes . It has certainly worked for me and have completed to Wk7R2 with slow but steady pace.
I have time to look ahead at the beauty around me, concentrate on my pace & breathing. Following all that has been advised before on this subject and a brilliant plan you can trot away with
confidence.
Just re read my post - confused as seems to be a mixture of mine and someone else’s post ? Strange ???
Thanks to all who have replied, it is much appreciated.
One final question; is JSS considered a better form of exercise than speed walking in terms of weight loss / fitness etc??
Don’t know about your last question, but JSJ saved my bacon, all the way through C25k. Now, three months down the line, it is my default, if I’m tired, to get a breather. It is fantastic. I haven’t lost weight yet (it’s still early days, I think), but I have definitely lost inches. 😊
I had never heard of this, but am SO glad you asked the question, as now I am definitely going to be doing it!
Hi Andypr. After week 2 I found my knees and ankles were playing me up . Age 71 can’t afford to be reckless so after advice from another supportive member on this forum I tried the Japanese slow jogging ( without thin soled shoes).
Never looked back and completed the C25K with this style - not out of breath or tired like Grannytobe either but no hills as Mig has to do !
Amazing how comfortable you feel but not for those who want speed obviously.
Still on IC at the moment and itching to get back to my running .
Good luck with this style and look forward to hearing how you get on 🏃♂️🏃♀️
JSJ did help me a lot after shoulder cramp. I got it sorted by my masseuse, but after it was sore for a while and I slow ran for a couple of days when I went out to make sure it didn't seize up again.
It also helped me to check my pace when running at other times too. I don't do it much any more, unless I need a bit of a breather or am getting something out of my belt.
I have no idea about which is better for weight loss, however I do know that distance is the main aspect of calorie use between running and walking generally. Walking and running 5k would use the approximate same amount of calories, slightly more for running but it would take you longer to do it. I am not sure where slow running would fit with that.
If you only want to lose weight then calorie counting is the only real way to get much progress (my runs use up around 2-3 biscuits worth of calories. I am better off just not eating the biscuits!!)
If you want to get fitter and healthier then making sure you are eating the right foods and exercising regularly and throwing away your scales is almost vital to that process! They do not give you a breakdown of how much muscle and how much fat you have, so are of little use in the journey to a healthier body. Muscle weight more than fat and you are going to develop a bit more of it when running.
I hope that helps a bit and good luck in your journey, keep us updated! 😁
Which running shoes do you recommend for Japanese Slow Jogging?
I ended up choosing Merrell Trail Glove 5 running shoes, based upon a search around the internet.
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