If you’re interested in running, but even the thought of lacing up your trainers leaves you feeling exhausted, then Japanese jogging may be the approach for you.
Developed by Japanese exercise physiologist Professor Hiroaki Tanaka, the method, also known as ‘slow jogging’, encourages people to run at what he called ‘Niko Niko pace’: a speed so comfortable you can hold a conversation throughout. It also involves a specific technique designed to reduce impact on the knees and ankles.
While it might look too easy to be effective, research suggests exercising at this gentle intensity can still improve cardiovascular fitness, metabolic health and overall physical function, making it an appealing option for anyone in their 60s, 70s and beyond who wants to stay active without giving their joints a pounding.
What Is the Japanese Jogging Method?
The aim of Japanese slow jogging isn’t about meeting a certain pace or distance. Rather, the goal is to move at a comfortable effort where breathing remains relaxed and conversation feels easy. Professor Tanaka’s method also encourages:
- Taking short, quick steps rather than long strides.
- Landing underneath your body instead of overstriding.
- Maintaining an upright posture with relaxed shoulders.
- Running slowly enough that you could comfortably chat with a partner.
READ MORE: How to Maintain Muscle and Strength at Every Age
For complete beginners, Tanaka recommended alternating one minute of gentle jogging followed by 30 seconds of walking before gradually building up to a point where you can jog continuously.
Why it Could Benefit People Over 70
As we age, maintaining aerobic fitness becomes increasingly important for preserving independence and reducing the risk of chronic disease. However, higher impact exercise isn’t practical or enjoyable for everyone, especially because of the stress it can place on ageing joints.
Because the intensity of Japanese jogging stays low, it places less stress on the joints than faster running while still elevating your heart rate enough to improve cardiovascular fitness. The shorter stride length also naturally reduces braking forces compared with overstriding, helping make the movement feel smoother and more sustainable.
READ MORE: How Lenny Kravitz Stays Shredded at 61 With High-Volume Training and a Strict Diet
The approach also aligns with broader exercise guidance showing that moderate-intensity activity performed regularly is one of the most effective ways to support healthy ageing.
Is it Better Than Walking?
Not necessarily, but it can bridge the gap between walking and running. Because there is a brief flight phase during jogging, slow jogging generally requires slightly more energy than comfortable walking, allowing you to accumulate more aerobic work without feeling like you’re exercising much harder.
For people who already walk comfortably, it can be a simple way to progress their fitness while keeping effort manageable.
How to Try Japanese Jogging
To get started:
- Begin at a pace where you can comfortably hold a conversation.
- Take small, light steps instead of reaching forward with long strides.
- Keep your posture tall and your shoulders relaxed.
- Start with one minute of jogging followed by 30 seconds of walking for 20 to 30 minutes.
- Gradually increase the amount of jogging as your fitness improves.
The beauty of Japanese slow jogging is that it removes the pressure to run fast. Instead, it focuses on enjoyment and moving at an intensity you can sustain for years which is an approach that may be exactly what many older exercisers need.
If you have significant joint pain or another medical condition, it’s worth speaking to your GP or healthcare professional before beginning any new exercise programme.
This article by Kate Neudecker was originally published on Men’s Health UK
