Why Slower Runs Might Be Better for Your Heart

As the adage suggests, slow and steady triumphs in the end – this notion appears to hold true even for the advantages gained through physical activity.

Actually, the evidence is mounting that consistent, leisurely jogs might fortify your cardiovascular system and lower your likelihood of developing type 2 diabetes. diabetes And bolster your immune system and general fitness much more effectively than sprinting at maximum speed.

This applies equally to other low-intensity cardio activities like swimming, rowing, and cycling. In fact, running groups specifically for casual runners and slow pacers are now being established.

Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, states, "Running at a slower pace has become more popular among people who exercise for fun."

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, a drawback is that it can be quite demanding, making it tough to start if you aren't already reasonably fit.

He points out this indicates a high attrition rate; however, when the exercises are done at a more moderate pace and intensity, individuals tend to be 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. These participants were divided into different groups as part of the investigation.

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

Those who ran at a slower and moderate pace were associated with the lowest mortality rates across all causes, whereas those engaging in intense running had death rates comparable to those who were inactive.

A possible explanation for this could be attributed to how low-intensity jogging decreases baseline blood pressure and enhances cardiac function.

Professor Gordon clarifies: "Essentially, this enhancement boosts efficiency by enlarging the heart muscle. With a larger cardiac muscle, the heart 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 through training. A further advantage of low-intensity cardio—also referred to as 'zone 2' cardio, performed within 60-70 percent of one’s maximal heart rate—is that it prompts the body to utilize stored fats for energy instead of carbohydrates, explains Dr. Lindsy Kass, an exercise physiology lecturer from the University of Hertfordshire. This contrasts with more intense workouts where carbs are primarily used.

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

'Research indicates that athletes who incorporate additional slow running into their training programs tend to experience approximately a 1 percent improvement in both VO2 max [oxygen uptake] and race-day pace.'

This represents a considerable edge over competitors, and upon learning about it, one can understand why many top-tier athletes dedicate up to 80 percent of their training regimen to activities within zone 2.

I previously worked with British rowing, where despite their races lasting around six minutes, they engage in steady-paced rowing for one and a half hours three days each week," 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 training sessions to low-intensity exercises 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 illnesses. 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 during this rest phase, our immunity takes a hit. Consequently, the greater frequency with which you perform intense exercises without allowing sufficient recovery time between sessions increases your susceptibility to illnesses and infections, along with raising the risk of injuries.

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

This principle also holds true for weight training aimed at building resistance.

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

Several research findings indicate that extending the duration of the lengthening 'eccentric' phase of an exercise (such as lowering yourself during a pull-up) to twice that of the shortening 'concentric' phase (executing the actual pull-up) may enhance muscular development.

However, avoid moving too slowly—you'll tire more quickly and won’t be able to lift the weights necessary 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' [but not extremely slow] lowering phase and a rapid [as quick as feasible] lifting phase using moderately heavy weights for much of their strength training, while incorporating certain exercises aimed at enhancing power."

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