We've all heard the saying, "slow and steady wins the race." But when it comes to exercise, this wisdom may hold even more truth than we realize. Emerging research suggests that slow, regular running could have profound health benefits, especially for your heart. Surprisingly, jogging at a relaxed pace might be more effective for long-term heart health, reducing the risk of type 2 diabetes, and boosting overall fitness than sprinting or running at high speeds.

This also applies to other forms of cardiovascular exercise performed at a slower pace, like swimming, rowing, or cycling. The trend is gaining popularity, with slow-running clubs popping up to cater to those who prefer to take it easy.

The Rise of Slow Running

“Slow running is increasingly popular among recreational exercisers,” explains Dan Gordon, Associate Professor in Cardiorespiratory Exercise Physiology at Anglia Ruskin University. He points out that while High-Intensity Interval Training (HIIT) was all the rage over the past decade, it has some limitations. "HIIT is undoubtedly beneficial, but it’s challenging for beginners, leading to high dropout rates," he says. In contrast, slower-paced exercises are easier to stick with, offering more long-term benefits.

The Science Behind Slow Running

A 12-year Danish study published in 2015 monitored 5,000 people divided into four groups: non-joggers (sedentary), and those who jogged lightly, moderately, or strenuously. Interestingly, those who jogged at a slow or moderate pace had the lowest mortality rates, while strenuous joggers had a death rate comparable to the sedentary group.

One possible explanation is how slow running positively impacts the heart. According to Professor Gordon, slow running helps reduce resting blood pressure and strengthens the heart by increasing its muscle size. This allows the heart to pump more blood with each beat, improving its overall efficiency.

In addition, slow running enhances endurance by boosting red blood cell production, allowing the body to transport more oxygen. These heart benefits are not necessarily increased by more intense training.

Zone 2 Cardio: Burning Fat for Fuel

Slow cardio, often referred to as "Zone 2" cardio, involves working at about 60-70% of your maximum heart rate. According to Dr. Lindsy Kass, an exercise physiologist at the University of Hertfordshire, Zone 2 cardio encourages the body to burn fat for fuel instead of carbohydrates, making it more efficient and better for overall health.

This fat metabolism is linked to better blood glucose levels, reducing the risk of type 2 diabetes. Even competitive athletes can benefit from incorporating more slow running into their routines, with research showing a 1% improvement in oxygen capacity (VO2 max) and speed for race-day performance.

If you're looking for a heart-healthy, sustainable form of exercise, slow running might just be the answer. Not only does it offer significant cardiovascular benefits, but it's also easier to maintain over time. So next time you hit the road or track, remember: slow and steady really does win the race.