BY ADI SATRIA
The art of slow jogging
AFTER my last piece on marathon runners, there was much interest among my 60-something friends about slow jogging and how they can start running.
Dr Hiroaki Tanaka of Fukuoka University, Japan, President of the Slow Jog Association (imagine that!) and author of the best selling book ‘Slow Jogging’ had done research on this topic together with co-author Magdalena Jackowska on how you can lose weight, stay healthy and have fun with science based, natural running.
In an accompanying video he showed how you do not need to run fast as this would make you tire easily. Actually jogging at walking speed is the way to keep your pace right without tiring easily.
This way you do not run by landing on your heels but landing on the ball of your foot somewhere in the middle. It is important to wear suitable shoes.
You start by walking on the spot. Practice the technique by jumping and landing on the middle of your foot and not on your heels. It’s the natural way. It minimises landing shock, like a soft landing when you slow jog.
You must also be conscious by taking small steps. Keep your back straight, relax your shoulders and move your arms naturally. Don’t forget to breathe naturally, and keep a big smile and you will reduce tiredness.
Keep your chin slightly raised, head up while looking far ahead of you. Remember not to kick the ground and be conscious about forefoot landing. You can even talk to other joggers and if you can’t it means that you are running too fast.
Keep the pace by tap tapping, just like jumping. For beginners, he recommends to jog for one minute and walk for 30 seconds, continuously repeating it. Do it daily and you will get the hang of it.
This technique of slow jogging daily will improve your stamina and reduce your need to stop to rest frequently. Like my 62-year old brother, Asri, who managed to keep his time even shorter every year at the 10km KL Marathon.
Since now everyone can run, go look for that suitable shoes and slow jog to lose weight, stay healthy and have fun doing it. — The Health
ADI SATRIA, a veteran of the marketing communications industry, was told by his former classmates who used to be champion runners that nowadays they cannot even run across the road to catch to catch the bus, and he felt that this tip may help them.