What is slow running exactly?

Slow running is a form of running where you consciously reduce your speed, usually by about 30 to 40 percent compared to your normal pace. It sits in terms of intensity between brisk walking and running.

What are the benefits of slow running for your body?

You gradually build up your fitness, reduce the risk of injuries, and your body gets more time to recover between workouts.

How does slow running help with your mental health?

Because the pace is slower, you can enjoy your surroundings more, get extra daylight, and have a better chance of experiencing a ‘runner's high’, which improves your mood.

How do you start with slow running?

Start slowly, always do a warm-up, pay attention to your breathing and heart rate, and don't force yourself to walk a longer route. The most important thing is to have fun and give your body time to adjust.

Can you do slow running together?

Yes, that often makes it more enjoyable. Because you don't get out of breath so quickly, you can easily have a conversation along the way. There are even slow running clubs in the Netherlands that you can join.

Body & Mind

Done with running? Slow running will become your new favorite

By Maartje Beks | #!31Tue, 19 Aug 2025 11:24:05 +0200+02:000531#31Tue, 19 Aug 2025 11:24:05 +0200+02:00-11Europe/Amsterdam3131Europe/Amsterdam202531 19am31am-31Tue, 19 Aug 2025 11:24:05 +0200+02:0011Europe/Amsterdam3131Europe/Amsterdam2025312025Tue, 19 Aug 2025 11:24:05 +02002411248amTuesday=9#!31Tue, 19 Aug 2025 11:24:05 +0200+02:00Europe/Amsterdam8#08-19-2025#!31Tue, 19 Aug 2025 11:24:05 +0200+02:000531#/31Tue, 19 Aug 2025 11:24:05 +0200+02:00-11Europe/Amsterdam3131Europe/Amsterdam202531#!31Tue, 19 Aug 2025 11:24:05 +0200+02:00Europe/Amsterdam8#

Shopping for a nice pair of running shoes is not a punishment, but actually using them often turns out to be the bigger challenge. Not everyone is looking forward to exhausting themselves for miles only to return with a pounding heart and a bright red face. But yes, leaving them in the closet is a shame, and you still want to stay a bit fit. Good news for everyone who recognizes this: it's time for slow running. A lot less strenuous, but just as healthy.

two models walking outside

What is slow running?

With a name like this, you can already guess how this trend works. In a slow running session, your speed is much lower than when you would go running. Imagine that you normally run at about 15 kilometers per hour, then you ‘slow down’ to about 10 kilometers per hour. Which speed you should maintain is different for everyone. On average, the pace is between 30 and 40 percent less than normal. This slower running ensures that your heart rate stays lower. According to medical sociologist Jeroen van der Mark, there are five heart rate zones to distinguish the intensity of your training. Slow running falls exactly between zone one and two; it's more than a leisurely walk, but less than real running. And maintaining that level has various benefits.

This is what slow running does to your body

One important advantage of exercising more often is that you get a better condition. Building that up correctly goes better with slow running than when you go running. “The idea with running is that you gradually increase your load capacity. However, what many people do is that they immediately start running 10 to 25 percent faster. These are too big steps for the body.” By choosing the slow approach, you build it up much more gradually and prevent injuries. Your body gets more time to recover from your work-out, allowing you to take the next step faster and thus grow; ideal for those who are putting on running shoes for the first time. Even as a more experienced runner, slow running can help you according to Van der Mark. “More training volume at a low pace means a bigger engine, from which you will reap the benefits during the competition season.”

This is how slow running benefits your mental health

Slow running can of course be done on the treadmill, but it has even more effect outside. Just like with running, you get extra daylight and vitamin D, which makes you feel a lot happier. With the slow pace, you also have more time to take in your surroundings and enjoy the peace. Another advantage: slow running often lasts longer than a running session, giving you a better chance of feeling that runner's high. And that is a bit of the feeling of happiness for which you stepped out the door.

Tips for a successful slow run

Not coming home completely exhausted and still being healthy sounds ideal. But before you jump into your sports outfit out of enthusiasm, there are a few tips to keep in mind. Just like with running, it also applies now: start slowly, and ensure a good warm-up. This way, your muscles can warm up gradually and you prevent injuries. Once you are underway, it is important to pay attention to your breathing and heart rate and to listen to your body. You may be tempted to go a bit faster than necessary, and then you miss the benefits of slow running. To keep it fun for yourself, you can always run a new route. This way, you discover new spots and also stay mentally sharp. Perhaps the most important thing: don't ask too much of yourself. Just because your pace is lower doesn't mean you have to compensate with a longer route. That will come naturally. The main thing is that you stay fit in a relaxed and enjoyable way.

This is how slow running becomes extra fun

You might enjoy going out alone and taking some time for yourself. Slow running is then a perfect way to do that. But it can also be fun to do it together. You're not so out of breath now, so a conversation along the way should be possible. When choosing your running buddy, make sure you have a similar pace. What is ‘slow’ for someone else doesn't have to be for you. Having to run to keep up with someone is of course not the intention. With the idea of ‘the more the merrier’, you can also join a group. Just like with running, there are clubs for slow running all over the Netherlands. Often with professional guidance, which is of course extra nice if you are just starting. Excuses to not put on those running shoes again are actually no longer valid. So, off you go outside. Trying it once can never hurt.

Source: Women’s Health, Libelle