Slow Jogging vs Fast walking – What are the Slow Jogging Benefits?
No matter how fast or slow you run, there are times when you need to go even slower.
Running coaches have pushed the theory behind different paces in training for years. Because of that, it is widely known that we need to vary our pace. That means incorporating tempo runs, intervals, and distance running into our training.
But what about slow jogging? What are the slow jogging benefits one should expect to see?
In this article, we dive into the benefits of slow jogging. We also look at the difference between slow jogging vs fast walking.
Slow Jogging Benefits – What are they?
For many runners, it’s common for them to head out the door and push themselves as hard as they can. Leaving them little variation in their training. For these runners, the slow jogging benefits can be enormous.
Not only would adding a few easy slow jogging days into their training allow more recovery, but it would also break up the hard sessions. Making the quality of those workouts even better.
So, what are the other slow jogging benefits? Running slowing has many benefits and some of these are:
– Helps improve running form and economy
– Helps to strengthen muscles and tendons
– Improves respiratory, cardio, and muscular systems
– Helps ligaments, tendons, bones, and joints adhere to the stress of running
– Helps burn more calories than high-intensity sprints and improve the use of fat stores
– Helps to flush toxins from the body
As you can see there are many benefits to slow jogging. But it doesn’t mean you should push more slow jogging into your training.
Knowing when to implement slow jogging into your training is important. To gain the most benefits out of running slow the best time to incorporate slow jogging into your training is:
– Day after a hard interval sessions
– Day after a long run
– Already planned recovery days
– Morning runs before an afternoon workout
– During the warm-up before stride outs
As you can see, these all have one thing in common. Slow jogging is usually incorporated after any hard workout. This is to help promote recovery and help flush toxins from the body.
Alternatively, if you are always taking your running super easy, don’t expect to see any rapid progress. Unless you are completely new to it, variety is the key, and in doing so, you will see a much greater improvement.
Recent research in Japan has found that slow jogging produces positive effects on reducing high blood pressure. It also helps to reduce the chances of having metabolic syndrome. So slow jogging benefits your health as well as your fitness and speed.
Slow Jogging vs Fast walking – What is the Difference?
There is a common debate between slow jogging vs fast walking that has gone on for years. If you are jogging so slowly, why don’t you just walk fast? It is a question often asked.
First of all, if you compare slow jogging vs fast walking over the same distance, slow jogging will always burn more calories. That is because the body has to work harder than simply walking fast.
Muscles, bones, tendons all need to handle a greater impact than walking. This is verified through a study published in the Clinical Journal of Sports Medicine. They found that even running slowly can produce a force on your joints that is equal to around 2.5 times your body weight. And when you compare that to walking (1.2 times) it is a huge difference.
Slow Jogging Speed – How Slow?
Now since you have maybe realized you have been running too fast and need to slow some of the runs down. How slow should your slow jogging speed be?
This ultimately depends on your current fitness and your goals.
If you are just starting out running, your runs should be all at a slow jogging speed. That means as slow as possible while your aerobic system, joints, muscles, and tendons adapt to the stress place on them.
For the average runner, you should be incorporating slow jogging into your training at least twice per week. Ideally split between harder sessions or days where you don’t feel motivated. The slow jogging speed should equate to your zone 1 heart rate, or under 120 bpm.
Then there are the more experienced runners. That is where slow jogging really benefits this type of runner. It helps promote recovery and fat burning. And just like the average runner, it is still important to keep the slow jogging speed in heart rate zone 1 or below 120 beats per minute.
Walking vs Running Same Distance
While walking vs running the same distance both have benefits, running will always outshine walking in terms of calories burned.
You see research has shown that joggers generally shift weight faster than walkers. This comes down to the body’s temperature rising, the runner fighting against gravity, and the muscles working harder to propel you forward. The increase in heart rate also is a sure sign you will burn more calories running vs walking the same distance.
However, if you are new to running and your overweight, it is important to start with walking vs running until your body starts to lose weight. This will help remove some of the excess stress you will place on your joints once you start jogging slowly.
Walking 5 km vs Running 5km
Both walking 5km and running 5km offer multiple health benefits. However, walking 5km vs running 5km has different characteristics.
Depending on your current level of fitness, it takes a higher level of fitness to run 5km than walk 5km. That means running generally stresses your body more and requires overall better fitness to run that distance than walk.
Don’t let this deter your though if you’re just starting out. Start by adding some easy slow jogging into the 5km walk and in no time you will be running the whole 5 kilometers.
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Is it better to walk fast or jog slow? Ultimately this depends on your goals. Are you wanting to lose weight or be able to run faster? For general health purposes, it is better to walk fast if you are overweight and move into slow jogging once you have reduced your overall weight.
Is Brisk walking as good as jogging? Brisk walking has been shown to reduce the chances of heart disease more than running when each activity’s energy expenditure is compared. However, for weight loss, and cardiovascular fitness, jogging is better than brisk walking.
Does slow jogging burn more calories than walking? Yes, slow jogging burns more calories than walking. This can be upwards of a 30% difference in calories burned between slow jogging vs walking.
Does walking and running the same distance burn the same calories? The short answer is no. There is usually a difference of 30%. However, there are some variables that could affect this percentage. Making the number of calories burned between running vs walking similar.