Slow Jogging: The Japanese method that restores hope to battered bodies.
When I was told that my lungs would never be the same after the treatments, I thought that running was now a thing of the past. Between the asthma and my scarred lung – that permanent reminder of the radiotherapy – I believed that shortness of breath would be my new life companion.
Then I discovered Slow Jogging , this Japanese method that completely redefines what it means to "run." What if I told you that you can rediscover the joy of moving without ever getting out of breath?
A revolution from Japan
Slow Jogging is not a new wellness trend, but a scientific method developed by Professor Hiroaki Tanaka of Fukuoka University in Japan. His personal story strangely resonates with that of many cancer survivors: after receiving a misdiagnosis of a heart problem that ended his running career, he had to learn everything again.
Decades later, at 50, he ran a marathon in 2 hours and 38 minutes – a remarkable time that he attributes entirely to his Slow Jogging method. Even more impressive: he has completed 65 marathons in 13 countries without ever getting injured. For someone who was supposed to "give up running," that's quite a success.
The principle of "Niko Niko Pace"
At the heart of Slow Jogging lies a wonderful concept: the niko niko pace . In Japanese, "niko niko" means "smile". The idea? To run at a pace where you can smile and hold a conversation comfortably.
Yes, you read that correctly. If you're out of breath, you're going too fast .
For me, who struggles with a damaged lung and asthma, this philosophy changes everything. No more pressure to perform. No more racing against myself. Slow Jogging invites us to run only slightly faster than a brisk walk – and that's exactly what our bodies in recovery need.
The four-point technique
- Run slowly – Really slowly. At a speed that may seem ridiculous at first.
- Small, quick steps – Approximately 180 steps per minute, like a light dance with the ground.
- Landing on the forefoot – This protects your joints and reduces impact.
- Alternate naturally – Walk whenever necessary, without guilt.
Why it works for us, the survivors
This method is particularly suitable for people whose bodies have been affected by illness:
- No respiratory distress : The gentle intensity does not trigger an asthma attack.
- Gradual recovery : Your breathing capacity improves gradually.
- Zero pressure : The goal is enjoyment and consistency, not performance.
- Protection of fragile tissues : Less stress on the lungs and cardiovascular system.
Professor Tanaka even recommended this method for the elderly and those suffering from chronic diseases. For him, even at this very slow pace, one obtains all the benefits of running.
An inspiring testimony
Dr. Mark Cucuzzella, a family doctor and accomplished marathon runner, shares a remarkable story. After years of injuries and foot surgery, his doctors told him he would never be able to run competitively again.
Refusing to accept this verdict, he started jogging slowly – very slowly – never accelerating during his training. Six months later, he ran the Marine Corps Marathon in under 2 hours and 30 minutes, finishing third.
Today, at over 50 years old, he maintains an impressive streak of more than 30 consecutive years of running marathons under 3 hours. His secret? Easy-zone training, patience, and abandoning the idea that "harder" equals "better."
As he puts it so well: "If running was just another stress in my life, it wouldn't be sustainable."
My personal experience
Starting slow jogging with a damaged lung and asthma was humiliating at first. I "ran" slower than some people walk. But you know what? For the first time since my treatments, I didn't finish a session in a respiratory crisis.
I started with 10 minutes, three times a week. Walking as soon as I felt my breath getting too rapid. Respecting my body rather than pushing it. And gradually, miracle: I felt less breathless in my daily life.
This isn't a race against time. It's a reconciliation with my body.
How to start
- Consult your doctor – Especially if you have a history of cancer or lung problems.
- Forget your ego – You're running slowly, and that's perfectly fine.
- Start with 10-15 minutes – Three times a week
- Keep your inhaler handy – If you're an asthmatic like me.
- Smile – If you can't smile, slow down.
The message of hope
Slow Jogging reminds us that resilience is not measured by speed, but by consistency. That our bodies, even when damaged, deserve joyful movement. That we can rebuild our breath, step by step, with a smile on our face.
For those of us who have survived cancer, who bear the visible and invisible scars of our battles, this method offers something precious: the possibility of rediscovering the simple pleasure of moving, without pain, without comparison, without pressure.
Because in the end, surviving isn't enough. We want to live – and that sometimes starts with a tiny little run, accompanied by a smile.
Professor Hiroaki Tanaka passed away in 2018 due to cancer, but his legacy inspires thousands of runners around the world to rediscover the joy of running with a smile.
Christiane Constantineau
Author, survivor, and creator of inspiring jewelry.