The treadmill doesn’t simulate your natural stride perfectly, but it’s close enough to provide an efficient training alternative.
If you are new to Slow Jogging and have trouble keeping a slow, steady pace, treadmills can actually be quite useful! Unless you can’t stand the idea of indoor running hamster-style, treadmills give you an opportunity to play with the pace and incline in a way that would be difficult when jogging outside.
Professor Tanaka usually recommended trying treadmill running with a small incline. It gives you a chance to practice more challenging settings as well as providing a great a lower-body workout.
Actually a small incline makes treadmill running more similar to outdoor running simulating additional effort accounting for the amount of wind resistance you would experience while running outdoors.
And how fast you should jog? Just as with outdoor running we recommend your individual niko niko pace! If you are beginner, you can start as slow as 3km/h or 2mph and see how it feels.
Basically, the choice is between running outside and on a treadmill up to you. Choose one or the other or do both, depending on your training plan on a given day, the weather, etc.
And what if the weather is bad and you don’t feel like jogging outside but you don’t have a treadmill or gym membership?
For those willing to experiment, we have another idea: try jogging across the room without stepping on a treadmill! Crazy as it may sound, it’s doable and even has some advantages over regular jogging.
Yoichi Hatamoto, PhD, of our fitness institute proved that turns, necessary for running back and forth, significantly increase energy expenditure and help shape up your body. Decreasing speed before a turn, turning the body and regaining the original speed mean that a shuttle jog at two-and-a-half miles per hour over a distance of ten feet and with twenty turns per minute is physiologically equivalent to running at three-to-four miles per hour in a straight line or on the treadmill.
“Slow Jogging & Turn” is great for lock-downs too 😉
The secret exercise Professor Tanaka used to do on airports and airplanes!
Other great option is Step Exercise:
You can use anything as your step: a seat, bench or even a box filled with old magazines. The exercise couldn’t be simpler. Start with your right leg and climb the step, follow with your left leg, and get down with your right leg first and then left. Make sure to straighten your knees when on the top of the step.
PS: We want to use this blog to answer your questions about Slow Jogging! Feel free to comment and let us what you’d like to know.