The Deceptive Pace: My Journey into Slow Jogging and Why ‘Slay’ Running Isn’t So Easy

By Asri Wulandari | CNN Indonesia
Friday, 07 August 2026 12:00 WIB

(Image: ilustrasi-slow-jogging-1786004307679_169.jpeg?w=650&q=80 – Caption: Ilustrasi. Meski terkesan santai, slow jogging tak semudah yang dibayangkan. (istockphoto/oakstudio22))

Jakarta, CNN Indonesia – "Barely 15 minutes in, and my calves were already screaming."

This, perhaps, was the dominant thought circling my mind as I attempted to embrace the burgeoning trend of slow jogging, a seemingly effortless running style that has recently captivated fitness enthusiasts worldwide. The reality, I soon discovered, was far removed from the relaxed image I had envisioned. My calves, indeed, began to protest vehemently even before the 14-minute mark, signaling an unexpected struggle in an activity I had initially dismissed as inherently "easy."

The allure of slow jogging lies in its promise: a method of running that doesn’t demand breakneck speed or grueling distances, allowing participants to maintain a gentle pace. For someone like myself, who typically gravitates towards brisk walking, yoga, or an occasional trek rather than competitive running or intense sprints, the concept was particularly intriguing. Could there truly be a form of running that didn’t push the heart to its limits or leave me breathless? My personal foray into this popular trend revealed a complex interplay of physical challenge, psychological hurdles, and a profound re-evaluation of what constitutes effective exercise.

The Rise of a Gentle Giant: Unpacking Slow Jogging’s Main Facts

Slow jogging, also known as the "Niko Niko Pace" (smiling pace), is not merely about running slowly; it is a meticulously developed physiological approach to exercise pioneered by Japanese physiologist Hiroaki Tanaka. His research, published in journals such as the Japanese Journal of Sport Nutrition, champions this method as a sustainable way to improve aerobic fitness with minimal stress on the body. The core principle is to run at a comfortable speed, one that allows you to maintain a conversation and even smile, hence the endearing moniker. It emphasizes a unique foot strike – landing on the midfoot or forefoot rather than the heel – and shorter, more frequent steps.

This technique is a deliberate departure from traditional running, which often prioritizes speed, distance, and a heel-first landing. Slow jogging positions itself as an accessible entry point into running for a broad demographic, including beginners, seniors, individuals with higher body mass, and even those recovering from injuries. Its growing popularity stems from its perceived low barrier to entry and its promise of significant health benefits without the perceived harshness of conventional running.

However, as my own experience would vividly illustrate, "slow" does not equate to "simple." The initial perception of an effortless, almost meditative form of exercise quickly gave way to the surprising reality of its physiological demands, particularly on muscle groups not typically stressed in my usual routines. The journey into slow jogging became a compelling case study in the subtle complexities of human biomechanics and the often-misleading nature of outward appearances in fitness trends.

A Chronology of Calf Cries and Lingering Ego

My personal quest to understand slow jogging began in late July, prompted by its pervasive presence across social media and fitness communities. My usual fitness regimen leans towards activities that are more about sustained, moderate effort than intense bursts: brisk walking for urban commutes, regular yoga sessions for flexibility and strength, and occasional trekking adventures that combine cardio with exploration. Running, for me, was an infrequent, casual affair, never focused on pace or distance. This background of "relaxed" physical activity naturally fueled my curiosity about a running style that promised even greater ease. Was it truly possible to run without feeling rushed or exhausted?

The chosen battlefield for my experiment was the familiar perimeter of my housing complex, bathed in the gentle, awakening light of a Jakarta morning. The air, still relatively crisp before the city’s midday heat set in, offered a promising start. After a brief, five-minute warm-up to prepare my muscles, I stepped out, ready to embrace this new, seemingly "slay" (effortlessly cool) form of exercise.

I began with a walk, gradually transitioning into what I hoped was slow jogging. Truth be told, I wasn’t entirely sure if my technique was correct at that moment. My primary focus was simply to lift my feet slightly and maintain very small, light steps. For the sake of the experiment, I decided to assume this nascent technique was sufficient.

The initial five minutes felt surprisingly good. My breathing remained steady and comfortable, a stark contrast to the rapid panting that often accompanies my attempts at regular jogging. My heart rate, too, felt stable, none of the pounding sensations that can make a run feel like a frantic race. This was, after all, one of the core tenets of slow jogging: maintaining a stable heart rate and avoiding the "heart-pounding" intensity of traditional running. I mused that perhaps my usual relaxed approach to exercise had inadvertently prepared me for this aspect. I had anticipated that my respiratory system would be the first to protest, given its unaccustomed nature to sustained running, but it was remarkably serene.

Then, precisely at the 14-minute mark, the unexpected occurred. A sudden, intense tightening seized my calves. It wasn’t a dull ache, but rather a sensation akin to an invisible band cinching them tightly, a sharp and undeniable protest. This was surprising, as my movements had been anything but vigorous or agile; in fact, I had been consciously striving to maintain a slow, almost deliberate pace. My calves, it seemed, were calling for a halt.

Beyond the physical discomfort, another challenge emerged, one that gnawed at my pride: gengsi (prestige or ego). It was difficult to reconcile the sight of brisk walkers effortlessly overtaking me, some even casting curious glances in my direction. I imagined their unspoken thoughts: "Running so ‘slay,’ are we?" Several times, I felt an almost irresistible urge to quicken my pace, not because my body was capable of more, but purely out of embarrassment at appearing to run so slowly, so deliberately, so… differently. This internal battle between the philosophical intent of slow jogging – shedding the ego of speed – and the ingrained societal expectation of a runner’s pace proved to be as challenging as the physical strain.

Ultimately, the persistent "binding" sensation in my calves forced a decision. I conceded, switching back to a brisk walk, which felt considerably more comfortable, though the phantom tightness in my calves lingered for another ten to fifteen minutes. It was a peculiar sensation: in regular jogging, my breathing typically gives out first; here, my breath remained largely undisturbed, but my calves had staged a full-blown rebellion. This initial encounter shattered my preconceived notions, revealing that slow jogging, despite its seemingly gentle nature, was far from effortless.

(Image: Walkers pace themselves along the boardwalk that lines the north side of the Manayunk Canal in Manayunk PA. 2008-01-13. – Caption: Ilustrasi slow jogging. (morgueFile/jzlomek))

The Science Behind the ‘Scream’: Supporting Data and Biomechanical Insights

My experience, it turns out, is not unique. A quick survey of online platforms like Quora and Instagram reveals a common thread among slow jogging newcomers: calf complaints. This widespread phenomenon is rooted in the distinct biomechanics of slow jogging, which fundamentally alters how the body, particularly the lower extremities, operates compared to traditional running.

Hiroaki Tanaka’s foundational work on slow jogging, often referred to as the "Niko Niko Pace," emphasizes running at a speed that allows one to maintain a smile and conversation. This low-intensity approach is designed to enhance aerobic fitness sustainably. His research, including articles in the Japanese Journal of Sport Nutrition, highlights that by keeping the intensity low, individuals can engage in physical activity for longer durations, thereby improving cardiovascular health and endurance without the high impact and strain often associated with faster running. The core idea is to train the aerobic system effectively, which is crucial for overall health and longevity.

The scientific explanation for the intense calf fatigue lies in two key biomechanical differences: stride length and foot strike.

1. Stride Length and Frequency: A study published in Clinical Biomechanics sheds light on the paradox of slow jogging. While the pace is indeed slower, the technique involves significantly shorter strides. To maintain forward momentum with these shorter strides, the frequency of steps must inherently increase. This means that for the same distance, a slow jogger takes many more steps than a conventional runner. This higher frequency of shorter steps demands greater and more continuous activation from the calf muscles (gastrocnemius and soleus) and the ankle joint. They are constantly engaged in a rapid, repetitive cycle of contraction and relaxation, leading to quicker fatigue, especially in individuals unaccustomed to this specific pattern of muscle recruitment. My calves, used to longer strides and less frequent, more powerful pushes in walking or occasional jogging, were suddenly overworked by this new, rapid-fire demand.

2. Foot Strike Technique: Another critical distinction is the recommended foot strike. Unlike traditional running, where many individuals naturally land heel-first, slow jogging advocates for a midfoot or forefoot strike. A review published in Scientific Reports elucidates why this seemingly subtle change has profound implications for the calves. When landing on the midfoot or forefoot, the calf muscles and Achilles tendon act as primary shock absorbers, cushioning the impact of each step. This mechanism demands a greater eccentric contraction (muscle lengthening under tension) from these muscles, effectively working them harder to absorb forces that would otherwise be distributed across the heel and larger leg joints in a heel-strike landing. Consequently, individuals new to this technique often find their calves fatiguing much faster than their cardiovascular system, mirroring my exact experience where my breath remained comfortable while my calves screamed for mercy. This explains why, for a beginner, the sensation of exhausted calves can precede any feeling of breathlessness, flipping the typical running fatigue hierarchy on its head.

These scientific underpinnings validate the unexpected difficulty I encountered. What appeared to be a relaxed, "slay" form of running was, in fact, a biomechanically distinct and demanding exercise, particularly for muscles not conditioned to its unique demands.

Official Responses and Broader Implications for Health

Despite the initial personal struggle and the deceptive ease it projects, slow jogging is far from a mere trend; it offers substantial, scientifically backed benefits, making it a valuable addition to any fitness regimen. Health professionals and educators are increasingly recognizing its merits, particularly for specific demographics.

Dr. Dion Haryadi, a physician and health educator, for instance, has passionately advocated for slow jogging on his Instagram platform (with his permission to quote). He emphasizes its suitability for a wide audience and highlights several key health advantages:

1. Enhanced Cardiovascular Health: While the pace is slow, the consistent, rhythmic movement, coupled with the higher step frequency, provides an excellent workout for the heart muscle. It strengthens the cardiovascular system without placing undue stress, improving circulation, endurance, and overall heart function. This low-impact, steady-state cardio is highly effective for long-term heart health.

2. Effective Fat Burning: Slow jogging operates predominantly within the aerobic zone, where the body primarily utilizes fat for fuel. This makes it an exceptionally efficient exercise for fat loss and weight management, especially when performed consistently over time. Unlike high-intensity workouts that burn more carbohydrates, slow jogging targets fat reserves, making it ideal for those seeking to reduce body fat percentage.

3. Joint Protection: The midfoot or forefoot strike, combined with the inherently lower impact of a slower pace, significantly reduces stress on the joints, particularly the knees, hips, and ankles. This protective quality makes slow jogging an excellent choice for individuals who are new to running, seniors, those with pre-existing joint conditions, or individuals with higher body weight, who might find the jarring impact of conventional running uncomfortable or even detrimental.

4. Accessibility for Beginners and Vulnerable Groups: Dr. Haryadi specifically notes that slow jogging is "perfect for beginners, especially seniors and those with excess body weight." For these groups, the perceived intimidation and physical demands of traditional running can be a significant barrier. Slow jogging provides a gentle entry point, allowing them to build stamina and confidence without the risk of injury or overwhelming exhaustion. It cultivates a positive relationship with exercise, encouraging sustained participation.

5. Mental Well-being and Mindfulness: Beyond the physical, slow jogging offers profound mental benefits. The moderate pace allows for greater awareness of surroundings, fostering a sense of mindfulness and connection with nature or the urban environment. The "smiling pace" encourages a relaxed, enjoyable experience, reducing stress and promoting mental clarity. It’s an opportunity for quiet reflection or social interaction, transforming exercise from a chore into a pleasurable activity.

The initial discomfort and the challenge to one’s ego are merely hurdles to overcome on the path to adaptation. As Dr. Haryadi implies, it’s often "a matter of getting used to it." The body is remarkably adaptable, and with consistent practice, the calf muscles will strengthen, the foot strike technique will become more natural, and the psychological battle against "gengsi" will subside, replaced by a focus on internal well-being.

Embracing the Pace: Implications for a Fitter Future

My journey into slow jogging, from initial skepticism to an unexpected calf-induced surrender, ultimately reinforced a critical truth: fitness, like life, is full of nuances and hidden complexities. What appears simple on the surface can harbor profound challenges and equally profound rewards. Slow jogging, far from being an "easy" shortcut, is a legitimate and highly beneficial form of exercise that demands respect, patience, and a willingness to learn new biomechanical patterns.

The implications of slow jogging extend far beyond a mere fitness trend. It represents a paradigm shift in how we approach running, emphasizing sustainability, injury prevention, and accessibility over raw speed or endurance. For many, it offers a lifeline into an active lifestyle, providing a gentle yet effective pathway to improved health.

For those contemplating their own foray into this intriguing activity, my experience offers a few key takeaways:

• Be Patient with Your Calves: Expect initial discomfort as your muscles adapt to the unique demands of shorter strides and midfoot landing.
• Embrace the "Niko Niko Pace": Let go of the ego that demands speed. Focus on maintaining a comfortable, conversational pace.
• Focus on Foot Strike: Pay attention to landing on your midfoot or forefoot. This takes practice but is crucial for leveraging the benefits and minimizing impact.
• Consistency is Key: Like any exercise, the benefits of slow jogging accrue with regular practice.

In a world increasingly obsessed with high-intensity, maximal effort workouts, slow jogging offers a refreshing counter-narrative: that gentle, consistent movement can be just as, if not more, impactful for long-term health and well-being. It’s an invitation to slow down, listen to your body, and rediscover the joy of movement, one small, smiling step at a time. The speed, ultimately, is irrelevant; what matters is the commitment to moving your body, allowing it to adapt, strengthen, and thrive. So, whether you’re a seasoned athlete or a complete novice, there’s no harm in giving slow jogging a try. Your body, and perhaps even your mind, might just thank you for it.

(asr/asr)