Why Slower Runs Might Be the Key to a Healthier Heart

by admin | Sep 16, 2024 | exercise, health & fitness, health and exercise, health benefits, running and fitness

The familiar adage “slow and steady wins the race” appears to hold true for the health advantages derived from physical activity as well.

Actually, the evidence is mounting that consistent, leisurely jogs might fortify your cardiovascular system and lower your chances of developing type 2 diabetes.
diabetes
And bolster your immune system and general fitness much more effectively than pushing yourself to run at maximum speed.

This applies equally to other forms of cardio exercises performed at a more relaxed pace, like swimming, rowing, and cycling. In fact, running groups specifically catering to slow runners and walkers are now being established.

‘Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging slowly has become increasingly favored by casual fitness enthusiasts,’ he states.

Over the last ten years or so, we’ve experienced a frenzy for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, one drawback is that it can be quite demanding, making it hard to start if you aren’t already in good shape.

He points out this indicates a high attrition rate; however, when the activity involves lower intensity and reduced exertion levels, individuals tend to be more persistent and less inclined to quit.

He mentions that there are also ‘verified physical advantages associated with running at this intensity’.

This was demonstrated in a Danish study from 2015, where 5,000 individuals were tracked over a period of 12 years. The participants were divided into different groups as part of the study.

Four categories include: those who do not run (sedentary), as well as individuals who engage in light, moderate, or intense jogging activities.

Those who jogged at a leisurely and moderate pace exhibited the lowest mortality rates from all causes, whereas those who ran strenuously showed a comparable death rate to the inactive group.

A hypothesis suggests that this could be attributed to how low-intensity jogging decreases resting blood pressure and enhances cardiac function.

Professor Gordon elucidates: “Essentially, this enhancement boosts efficiency by enlarging the cardiac muscle. With a larger heart muscle, it has greater force when contracting. Additionally, it expands the chambers inside the heart, enabling each contraction to pump a higher volume of blood.”

Running slowly also enhances endurance because you can maintain a lower intensity for an extended period — this boosts the creation of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.

These changes in the heart muscle do not get enhanced by exercising at greater intensities through training. A further advantage of low-intensity cardio—often referred to as ‘zone 2’ cardio, which involves operating at about 60-70 percent of your maximal heart rate—is that it prompts the body to utilize stored fats for energy instead of carbohydrates, explains Dr. Lindsy Kass, an exercise physiology lecturer from the University of Hertfordshire. This contrasts with more intense workouts where carbs tend to be burned preferentially.

Converting fats into energy is more efficient and beneficial for your general well-being, notes Professor Gordon. This process is linked to improved blood sugar levels and decreases the likelihood of developing type 2 diabetes.

‘Research indicates that athletes who incorporate additional slow running into their training programs tend to see approximately a 1 percent improvement in VO2 max [oxygen uptake] and race-day speed.’

This represents a considerable edge over competitors, and upon learning about it, one can understand why many top-tier athletes dedicate up to 80 percent of their training regimen to activities within Zone 2.

I previously worked with British rowing, where even though their races last around six minutes, they engage in slow rowing for one and a half hours three days each week,” explains Dr. Kass. “It was during the first year they adopted this training regimen that they began winning all the medals.

A key rationale for top-tier athletes dedicating training sessions to low-intensity efforts is to lessen bodily strain, which aids in preventing infections and injuries.

Professor Gordon states: “When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises can enhance our immune system and decrease our likelihood of falling ill.”

However, once we begin engaging in higher-intensity workouts, our bodies demand significantly longer periods for recuperation—up to 48 to 72 hours afterward—and throughout this rest phase, your immunity takes a hit. Consequently, the greater frequency with which you perform intense exercises without sufficient breaks can increase your susceptibility to illnesses and infections, along with raising your risk of injuries.

What does “slow running” actually entail? According to experts, it’s more about the perceived exertion than actual speed. As Professor Gordon suggests, “While jogging, try singing to yourself; if you manage without becoming breathless, then you’re pacing yourself correctly.”

This principle also holds true for weight training aimed at building resistance.

Reducing speed eliminates momentum within an activity, promoting proper technique and decreasing the chance of injuries.

Certain research indicates that extending the duration of the lengthening ‘eccentric’ phase of an exercise (such as lowering yourself during a pull-up) to twice that of the shortening ‘concentric’ phase (completing the pull-up) may enhance muscle development.

However, avoid moving too slowly—you’ll tire more quickly and won’t be able to lift the necessary weight for optimal muscle strengthening, according to Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University.

He states: “Most individuals would benefit more from performing a ‘controlled’ [but not extremely slow] lowering phase and a rapid [as quick as feasible] lifting phase using moderately heavy weights for much of their strength training, while incorporating certain exercises aimed at enhancing power.”

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