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as a hobby

The key to slow jogging is what we call niko niko pace. In Japanese, niko niko means ‘smile.’ Unlike traditional training, which requires concentration and effort, slow jogging is more like taking a walk, at an intensity light enough to enjoy conversation or, if you’re by yourself, to just smile.

Hiroaki Tanaka

Jogging is a form of aerobic exercise that involves running at a moderate pace for a sustained period of time. It can improve your cardiovascular health, burn calories, strengthen your muscles and bones, and boost your mood and mental well-being.

Helpful content to start jogging as a hobby

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Short visual inspiration.

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YouTube | Slow Jogging: science-based natural running for weight-loss, health & performance benefits
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YouTube | Slow Jogging by Hiroaki Tanaka: Basics
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YouTube | Running Vs Jogging: What Is The Difference?


Play an episode while exploring the page.

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Spotify | Jogging allows mind to set free.

While there aren’t many podcasts dedicated to jogging, the low intensity and leisurely pace of jogging make it a perfect time for you to catch up with your favorite podcasts that are not related to jogging, or listen to audiobooks or newly discovered music.

Jogging is a great way to exercise without stressing your body or mind. Unlike running, jogging does not put too much pressure on your joints and muscles. It also does not require you to push yourself to the limit of your speed. In fact, the goal of jogging is to run as slow as possible while still maintaining a running motion. This way, you can enjoy the activity and reap its health benefits.


Basic lingo for orientation.

  • Flight time: the time when both feet are off the ground while running. Flight time increases with faster speeds and longer strides. Flight time is shorter for jogging than for running while walking is defined by not having flight time at all.
  • Footstrike: The way your foot contacts the ground when you run. There are three main types of footstrikes: forefoot, heel, and midfoot.
  • Cadence: the number of steps per minute. Cadence can vary depending on speed, stride length, and personal preference. A higher cadence can reduce impact forces and improve efficiency.
  • Stride length: the distance between successive foot contacts of the same foot. Stride length can vary depending on speed, cadence, and personal preference. A longer stride length can increase speed but also increase impact forces.
  • Form: the posture and movement patterns of a runner. Good form can improve efficiency, and performance, and reduce injury risk. Some aspects of the good form include keeping the head up, shoulders relaxed, arms swinging forward and back, torso upright, hips stable, knees slightly bent, feet landing under the center of mass, and toes pointing forward.
  • Aqua jogging: running against the water’s resistance in the deep end, where you can’t touch the bottom, provides many benefits of running on land.
  • Slow jogging: an injury-free running technique that aids participants in calorie burning, weight loss, and even type 2 diabetes reversal. Slow jogging enables runners to take pleasure in the injury-free activity by keeping a smile and a relaxed pace.

How to start jogging as a hobby

First moves for getting acquainted and breaking the ice.

Starting to jog is as easy as a walk in the park, almost literally. Wear a comfortable pair of shoes and run as slowly as you can. Doesn’t that sound appealing?

Once you have the first steps behind you, you can work on and improve your form and technique by watching YouTube tutorials, reading a book, or taking a short online course.


Get read(y).


Step-by-step tutorials.

How to Slow Jog

Points for slow jogging. From: Slow Jogging by Hiroaki Tanaka: Basics

  1. Be conscious about small steps and pitch.

    When you slow jog, your steps should be small and your pitch should be low. This will help to reduce the impact on your joints.

  2. Keep your back straight.

    Your back should be straight and your shoulders should be relaxed. This will help you to maintain good posture and avoid injuries.

  3. Relax your shoulders. Your arms should move naturally.

    Your shoulders should be relaxed and your arms should swing naturally at your sides. Do not lock your elbows.

  4. Breath naturally.

    Breathe in through your nose and out through your mouth. Do not hold your breath.

  5. Slightly raise your chin and look far ahead of you.

    This will help you to maintain good posture and avoid neck injuries.

  6. Be conscious about forefoot landing.

    When you land, your foot should land on the ball of your foot first, followed by your heel. This will help to reduce the impact on your joints.

  7. Do not kick the ground.

    When you swing your leg forward, do not kick the ground. Allow your leg to come forward naturally and land softly.


Further reading.


Go-tos for information.

Running should be saved for the times when you’re being chased.

Simone Elkeles


Nothing like a film for inspiration.


Get a clue.

What is the difference between walking, jogging, and running?

The prime technical difference between walking and running is flight time. Flight time is the time when both feet are off the ground during running. Running has a flight time, while walking doesn’t. Jogging is slow running, and hence less intense and impactful than running. However, jogging still has a flight time, unlike walking.

Is jogging better than walking?

It depends on your personal goals, preferences, and abilities. Jogging may burn more calories and fat than walking, and may be better for weight loss. Jogging also gets your heart working harder and may be better for heart health. However, jogging also produces more force on your joints and muscles and has a higher risk of injuries. Walking is easier and more accessible than jogging. Walking also improves your cardiovascular health and fitness, and has fewer chances of injuries. Walking can also burn calories and help you maintain a healthy weight, especially if you walk briskly or with a weighted vest. Walking can also boost your mood and mental health.

Is jogging better than running?

It depends on your personal goals, preferences, and abilities. Running may burn more calories and fat than jogging, and may be better for weight loss. Running also improves your speed, endurance, and performance. However, running also produces more force on your joints and muscles, and has a higher risk of injuries. Jogging is slower and steadier than running. Jogging may be easier and more enjoyable than running for some people. Jogging can also improve your cardiovascular health and fitness, and reduce stress levels. Jogging can also be more social than running, as the lower intensity makes it easier to maintain a conversation with your jogging partner or group. Jogging with others can make the activity more fun and motivating, and help you stay accountable to your goals.

What do I need to start jogging?

The most important thing you need is a pair of comfortable and supportive running shoes that fit your feet well. Another practical accessory you may want to have is a running phone holder or running belt. This can help you carry your phone, keys, cards, or other essentials while running without bouncing or chafing.


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YouTube | Announcing courses online: “Slow Jogging: all you need to know to get started”

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Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running but more than walking, or to maintain a steady speed for longer periods of time.



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