Slow jogging, a Japanese-born trend also known as “niko-niko” or “smiling pace,” encourages short steps at a pace slow enough to hold a conversation, and it’s proving surprisingly effective for boosting health. While easy for experienced runners, this pace can still meaningfully challenge people who are largely inactive, helping improve cardiorespiratory fitness, regulate blood sugar and lower blood pressure. Its low barrier to entry and social, group-friendly nature make it easier to stick with long-term, supporting both physical and mental wellbeing. Even regular runners can benefit, using it as a low-intensity option to build aerobic base and improve fat-burning efficiency on recovery days.
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