New book by Dr. Hiroaki Tanaka and Magdalena Jackowska, Slow Jogging, the basis for developing Natural Running by Dr. Mark Cucuzzella. Dr. Tanaka demonstrates that there is an efficient, healthier, and pain-free approach to running for all ages and lifestyles.


Dr. Mark has already written much about this book over at the Natural Running Center so I just want to reference those articles here:

“Here is my slow jogging journey. At forty-nine years old, it is never too late to learn new things and share with others. Although slowing now with age and new priorities, my average completion time of twenty Boston finishes is 2:36. Along the way, I have also compiled twenty-two Marine Corps finishes with an average of 2:38.”

— Dr. Mark Cucuzzella, co-founder & executive director, Natural Running Center

Slow jogging is a better, more efficient, healthier and pain-free approach to running, thus forming the basis of natural running and the barefoot running form that I have adopted since 2010. Slow jogging will appeal to beginner and runners of all shapes and ages.

Throughout the book, the phrase ‘niko niko pace‘ is used. ‘niko niko’ in Japanese means ‘smile’ and ‘niko niko’ pace is like taking a walk at a speed where you can still enjoy conversation with another runner or just smile if you are running alone. There is a full chapter dedicated to finding or setting your own ‘niko niko’ pace if you are unsure. Slow jogging at ‘niko niko’ pace activates the greatest number of slow-twitch muscles without activating the fast-twitch muscles. That is the main reason why you can continue to exercise for a long time without much fatigue or running out of breath. Dr. Tanaka and his students have scientifically proven this over the decades in Japan and is now sharing his techniques with the rest of the world!


Even though a portion of the book is focused on weight loss, health, and injury prevention, there is also major focus on your slow jogging running form. This complement what is taught at the Natural Running Center and Efficient Running. And it is also not just for beginners. Experienced runners can gain valuable practical information like recovery, glycogen loading, marathon pacing, and over-hydration. Remind yourself of the importance of listening to your body and avoiding injuries. Focus on forefoot striking, cadence, and posture – make sure your running technique does NO harm…

Slow down and run for joy. Master the art of slow jogging before speeding up!


Table of Contents

  • Introduction by Mark Cucuzella
  • Introduction to Slow Jogging
  • Why Slow Jogging?
  • Slow Jogging Basics
  • All About Niko, Niko Pace
  • How Slow Jogging Improves Your Health and Well-Being
  • Weight Loss with Slow Jogging
  • Self-Care and Injury Prevention
  • Slow Jogging and Your First Marathon
  • Slow Jogging for Experienced Runners
  • Slow Jogging Success
  • Slow Jogging FAQs
  • Final Thoughts for a Lifetime of Successful Slow Jogging