Why Slower Runs Might Be the Key to a Healthier Heart

As the adage goes, "slow and steady wins the race," and this phrase appears to be relevant when discussing the health advantages derived from physical activity as well.

Actually, the evidence is mounting that consistent, gentle jogs might fortify your heart and lower your chance of developing type 2 diabetes. diabetes And bolster your immune system along with overall fitness much more effectively than pushing yourself to run at maximum speed.

This applies equally to other forms of cardio exercises performed at a more relaxed pace, like swimming, rowing, and cycling. In fact, running groups are increasingly forming specifically for those who prefer slow jogging or steady walking.

'Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging slowly has become increasingly favored by casual fitness enthusiasts,' he states.

Over the last ten years or so, we've experienced a surge in popularity for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, one drawback is that it can be quite demanding, making it hard to start if you aren’t already relatively fit.

He explains this indicates a significant attrition rate; however, when the activity involves lower intensity and reduced exertion levels, individuals tend to be more persistent and less inclined to quit.

He mentions that there are also 'verified physical advantages associated with running at this intensity'.

This was demonstrated in a Danish study from 2015, where 5,000 individuals were tracked over a period of 12 years. The participants were categorized as follows:

Four categories include: those who do not run (sedentary), as well as individuals who engage in light, moderate, or intense jogging activities.

Those who jogged at a slower and moderate pace had the lowest mortality rate from all causes compared to those who ran strenuously, whose risk was akin to that of inactive individuals.

A possible explanation for this could be attributed to how low-intensity runs decrease one’s resting blood pressure and fortify the cardiac muscle.

Professor Gordon clarifies: "Essentially, this boosts efficiency by enlarging the heart muscle. With a larger heart muscle, it has greater force when squeezing. Additionally, it expands the chambers inside the heart, enabling each contraction to pump a higher volume of blood."

Running slowly also enhances endurance because you can maintain a lower intensity for an extended period—this boosts the creation of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.

These changes in the heart muscle do not get enhanced by exercising at greater intensities. Slow cardio—also referred to as 'zone 2' cardio, which involves operating at 60-70 percent of your maximal heart rate—is another advantage. According to Dr. Lindsy Kass, an exercise physiologist from the University of Hertfordshire, this form of exercise prompts the body to utilize stored fats for energy instead of carbohydrates, unlike high-intensity workouts.

Converting fats into energy is more efficient and beneficial for your general well-being, notes Professor Gordon. This process is linked to improved blood sugar levels and lowers the likelihood of developing type 2 diabetes.

'Research indicates that athletes who incorporate additional slow-paced runs into their training programs can achieve approximately a 1 percent improvement in VO2 max [oxygen uptake] and race-day speed.'

This constitutes a notable edge over competitors, and upon learning this, it becomes clear why top-tier athletes often dedicate up to 80 percent of their training regimen to activities within zone 2.

I previously worked with the British rowing team, where despite their races lasting around six minutes, they engage in slow-rowing sessions for one and a half hours, thrice weekly," explains Dr. Kass. "It was during the first year they adopted this training regimen that they began claiming numerous medals.

A key rationale for top-tier athletes dedicating practice sessions to low-intensity workouts is to lessen bodily strain, which aids in preventing infections and injuries.

Professor Gordon states: "When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises enhances our immune system and decreases our likelihood of getting sick."

However, once we begin engaging in higher-intensity workouts, our bodies demand significantly longer periods for recuperation—up to 48 to 72 hours afterward—and throughout this rest phase, your immunity takes a hit. Consequently, the greater frequency of intense exercises performed without sufficient breaks can increase your vulnerability to illnesses and infections, along with raising the risk of injuries.

What does "slow running" actually entail? According to experts, it’s more about the perceived exertion than actual pace. As Professor Gordon suggests, “While jogging, try singing to yourself; if you manage without becoming breathless, then you’re pacing yourself correctly.”

The same principle holds true for weight training when it comes to resistance exercises.

Reducing speed eliminates the momentum within an action, promoting proper technique and decreasing the chance of injuries.

Certain research indicates that extending the duration of the lengthening 'eccentric' phase of an exercise—such as descending during a pull-up—to twice as long compared to the shortening 'concentric' phase—the upward motion of the pull-up—can enhance muscle development.

However, don’t move too slowly—you’ll tire more quickly and won’t be able to lift the necessary weight for optimal muscle strengthening, according to Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University.

He states: "Most individuals would benefit more from performing a 'controlled' [rather than very slow] eccentric movement and an explosive [as quickly as feasible] concentric action using medium to heavy weights during much of their strength training sessions, while including certain exercises aimed at enhancing power."