Running to Your Death? The Miracle of 'Slow Jogging' Revealed by Science
Hello, health enthusiasts!
Do you believe that "exercise only works if you're sweating buckets and gasping for air"? Today, I’m here to share some shocking yet welcome news that might just completely overturn that misconception.
A recent article in the JoongAng Ilbo highlighted a startling finding: "Strenuous running shows similar mortality rates to not exercising at all." Let's dive into the core of this report and the global scientific studies that back it up, explaining why we should all be paying attention to 'Slow Jogging.'
1. The Shocking Report: "Too Much is as Bad as Too Little" (Copenhagen City Heart Study)
First, let's look at the 'Copenhagen City Heart Study' from Denmark. Published in the Journal of the American College of Cardiology (JACC), this study sent shockwaves through the exercise physiology community.
Researchers tracked 1,098 joggers and 3,950 non-joggers for 12 years. The results were unexpected:
- Lowest Mortality Rate: The group that jogged lightly or moderately.
- Highest Mortality Rate: The sedentary non-joggers AND the strenuous joggers.
Surprisingly, the mortality rate of the strenuous jogging group was not statistically different from the sedentary group. In contrast, the light jogging group had a 78% lower mortality rate.
2. Further Evidence: Short and Slow is Enough
Beyond the recent news, authoritative studies support the benefits of 'Slow Jogging.'
5 Minutes a Day for a Stronger Heart (Iowa State University)
According to a study published in the JACC, running for just 5 to 10 minutes a day at a slow speed (under 6 mph / 9.6 km/h) reduced the risk of cardiovascular death by 45%. This proves that consistency is far more critical than intensity.
Double the Calorie Burn of Walking (Prof. Hiroaki Tanaka)
Professor Hiroaki Tanaka, known as the pioneer of 'Slow Jogging,' revealed that even if you jog at a walking pace, the energy consumption is double that of walking. The act of lifting both feet off the ground, however briefly, engages the thigh muscles more effectively, maximizing fat burning.
[Mortality Comparison: Slow vs. Strenuous Jogging]
According to the Copenhagen City Heart Study, Light Joggers had the lowest mortality risk compared to sedentary non-joggers (HR 0.22). In contrast, the mortality rate for Strenuous Joggers was not statistically different from the sedentary group.
3. Practical Guide: How to Start 'Slow Jogging'
Dr. Cho In-seong, former president of the Gyeonggi Medical Association, suggests the following method, citing personal improvements in body fat and blood sugar levels.
✅ How to Practice Slow Jogging (Niko Niko Pace)
- Speed: Slow enough to have a conversation with a smile (Niko Niko means 'smile' in Japanese). Similar to or slightly faster than walking pace.
- Landing: Land softly on the forefoot or midfoot, not the heel.
- Stride: Keep your stride short and quick.
- Posture: Chin up, look forward, and keep your back straight.
Conclusion: Consistency Over Speed
"If you are running for health, reconsider your speed."
The direction pointed out by these studies is clear. Running for health and longevity is not a race to break records. Rather, a habit of running slowly, almost lazily, while enjoying the scenery is the true path to vitality.
Whether you are middle-aged and worried about your knees, or a beginner overwhelmed by exercise, why not start 'Running with a Smile' in your local park today?
References:
- JoongAng Ilbo: "Same as not exercising: Strenuous running, unexpected mortality rate" (2025.12.04)
- Schnohr P, et al. "Dose of Jogging and Long-Term Mortality: The Copenhagen City Heart Study." J Am Coll Cardiol. 2015;65(5):411–419.
- Lee DC, et al. "Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk." J Am Coll Cardiol. 2014;64(5):472–481.
