Slow running (also known as zone 2 running) has been popping up all over social media, regarded as a gentler, more sustainable approach to cardio. The idea is simple: instead of pushing your pace until you’re gasping for air, you dial things back and maintain a relaxed jog — somewhere between a brisk walk and a traditional run. The rule of thumb is to be able to sing to a song you’re listening to while “running.” It’s gaining traction because of its lower barrier to entry and health benefits, including stronger muscles, a lower risk of injury, and decreased stress.
My Week of Slow Running
Curious about the hype, I decided to test it out myself. Each evening at 6 p.m., I headed to a nearby park about ten minutes from my home. Over the course of a week, I committed to moving at a slow, conversational pace for 30 minutes, usually listening to my favorite Spotify playlist or chatting with a friend on the phone to keep me company.
What I Loved
I’ve never considered myself a “runner.” In fact, the breathlessness and shin splints often deter me from doing more than the occasional sprint to catch the elevator. But slow running was different. Because I wasn’t constantly struggling for air, I found my usual running deterrents gone. I also used it as a sort of “moving meditation” — an opportunity to decompress from work, especially since I’m fully remote and often indoors all day.
The Immediate Benefits
Even though I didn’t notice any major changes in my weight, I felt accomplished just by completing my daily quota of physical activity. That sense of achievement left me more motivated to repeat the exercise the next day. Mentally, the added perk was having a dedicated 30-minute window to enjoy music and let my thoughts drift, free from email notifications and Slack pings.
Potential Drawbacks
Slow running is not about rapid weight loss, and that showed in my results. If you’re strictly aiming for a dramatic transformation on the scale, this may not be the best short-term strategy. Instead, it’s better viewed as a stepping stone toward building endurance, protecting your joints, and improving cardiovascular health over time.
Final Thoughts
If you’ve ever avoided running because it felt punishing, slow running might be worth a try. It provides many of the same benefits of traditional running — such as improved heart health and stress reduction — without leaving you out of breath every other second. While you may not shed pounds overnight, you’ll likely find yourself more consistent and less daunted by the idea of going for a run, which can be a powerful step toward a healthier, more active lifestyle overall.
Would I recommend this exercise? Given the positive impact on my mood and energy levels, yes!
