I've been 'slow running' for the last two years — here's why I recommend it

I love to exercise but have always preferred yoga, walking and low-impact strength training to running. I tried running in my early 20s but gave up after a few painful attempts. Ironically, I married an avid runner. After watching him for a year, I decided to try again in a bid to level up my cardio. He gave me the best advice for a non-runner: "Run as slow as you can. If you feel like you're running ridiculously slow, go even slower." I still follow it.

Running like this has made the experience more enjoyable, while still improving my aerobic endurance. I've now been jogging for over two years, three times a week for 15-30 minutes, usually in the evening to catch the sunset. I always start slowly and never aim for a specific pace. I focus more on my breath and overall feeling than time or distance. Here is how slow running has benefited my life.

The benefits of slow running

1. I'm more consistent

Letting go of specific goals like pace, mileage, or even regularity banished the stress of failure, which made me stick to my training. Knowing I can go as slowly as I want and stop at any time helps me keep up with the routine, even when I don't feel like running. I just put on my shoes and see where they take me. I can't remember a time when this hasn’t worked.

2. I'm still making progress

I've learned that progress inevitably follows consistency and my pace has improved with time. My first jog in the spring of 2022 was one mile in almost 13 minutes. A year later, I registered for my first and only 5k race, which is a distance of just over three miles. On the scrolling menu, I chose the pace "more than 12 minutes per mile." Unexpectedly, my pace was 11:30 minutes per mile. Now, I run at about an 11-minute mile pace, even after taking a break from running to have a baby this year.

3. My overall fitness has improved

I feel so much stronger since I started running. Before running, I was doing three low-impact workouts a week, which strengthened my muscles, but adding running into the equation resulted in new improvements. I feel more energized, my glute and core strength have improved, and I can walk and hike for longer.

Due to knee issues from ballet dancing in my teenage years, I can't do squats but luckily jogging doesn't aggravate my knees. In fact, it feels like my joints have become stronger.

4. My mind feels clearer

As a health journalist, I knew all about the benefits of running for mental health and was excited to experience them myself. I found jogging meditative and enjoyed letting my mind wander as I ran. It allows me to silently vent all the intrusive and anxious thoughts of the day. I turn to running whenever I feel over-stressed and mentally tired and always feel better afterward.

5. I found a sense of belonging

The running community is incredible. Although I'm not a member of any specific group and prefer solo runs, I still feel part of a large, fun, and inclusive club. Whether participating in marathons, ultra marathons, short races, or simply jogging around the neighborhood, there's always common ground with fellow enthusiasts.