slow running: lower impact, strength building and great for getting social

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slow running is an inviting way to begin cardio activity that offers huge health benefits—without the pressure of competitive training or racing.

by karen hawthorne

published apr 29, 2025

4 minute read

join the conversation

4 minute read

join the conversation

slow running is an inviting way to begin cardio activity that offers huge health benefits—without the pressure of competitive training or racing.

running is considered a lifestyle medicine for longevity, with research suggesting that running just about any amount increases people’s lives by about three years. getty images

there’s a new trend in the fitness industry that’s really making strides, helping people get off the couch and move their bodies: slow running. it’s not like running with your heart racing to flee a tiger or pounding the pavement to clock a fast race time. and there’s no final 500-metre sprint required to cross the finish line, either.

slow running is much like it sounds. it’s a slow, steady run pace that you can enjoy and have a conversation with a slow-running friend. it’s social, lower impact for your joints and terrific for building strength and endurance.

“it’s just about enjoying the movement and getting your body moving,” says orangetheory fitness canada educator and head coach, alexis talledes, in pickering, ont. “slow running is an easy pace that would get you moving without leaving you totally breathless.”

slow running comes with less pressure to keep up

plus, it’s an inviting way to begin cardio activity that offers huge health benefits—without the pressure of competitive training or racing.

“you don’t have to feel like ‘ok, i’ve got to get my whole 5k in and i’m going to go at this pace’ or ‘oh my goodness, i have to keep up with all these fast people,’” she says. you can also build up at your own pace, where you can slow run for four or five minutes and then walk for a minute for recovery, for example, and gradually move to slow running for longer periods.

another advantage is that slow running requires less recovery time overall, compared to traditional running or high-intensity interval training, where a 48-hour rest is recommended in between workouts to restore your body’s energy stores or muscle glycogen (the main fuel source for muscle during strenuous exercise). slow running, depending on what works for your schedule, can be enjoyed more frequently to improve your energy.

all types of running improve length and quality of life

when you look at the science, according to harvard health, running is associated with a 45 per cent reduced risk of death from heart attacks and strokes, as well as a 30 per cent reduced risk of death from anything. this benefit was seen with as little as five to 10 minutes a day of running, even at slow paces, after accounting for age, sex, weight and other health risk factors, like high blood pressure, diabetes, smoking and alcohol consumption. running is considered a lifestyle medicine for longevity, with research suggesting that running just about any amount increases people’s lives by about three years. not just length of life, but quality of life improves.

you may have heard of “runner’s high,” a euphoria that comes after exercise. while the release of endorphins during a workout helps prevent muscles from feeling pain, research shows that the relaxed post-run feeling may instead be from endocannabinoids, which are biochemical substances similar to cannabis but naturally produced by the body. they promote feelings of calm and reduce anxiety, as a neuroscientist at johns hopkins university notes. the mental benefits add up long after you finish your run, as regular cardiovascular exercise can initiate the growth of new blood vessels to nourish the brain. it can also spark the growth of new brain cells that help boost brain performance and prevent cognitive decline.

clearly, there are a lot of reasons to lace up and start running.

beat the afternoon slump with slow running

talledes isn’t a slow runner herself, but she grew up playing competitive sports and has worked in fitness for 20 years. she runs a 5k twice a week and also does power walking three days a week, where you land on your heel and roll your foot forward toward your toe as you swing your arms (also great for bone and heart health). she’s always been fascinated with the human body and the science behind how it works. now she’s passionate about sharing that with the gym members at orangetheory.

“people really want to spend more time with their family. they want to have that energy so you’re not hitting that 3 o’clock wall of ‘i need a coffee’ or whatnot,” she says. “everybody always notices the shift with those energy levels throughout the day. so slow running would be a great benefit that also increases your productivity throughout the day.”

she talks about the progress of a gym member in her late 40s living with type 1 diabetes who is a dedicated slow runner. she runs outdoors with a group of slow-running friends. she also runs on the treadmill at orangetheory where she’s improved her time for a 5k by two minutes within one year. bonus, the gym treadmills are designed to reduce joint impact by 30 per cent compared to running on pavement.

talledes also explains the improvement to heart rate response. with slow running, your resting heart rate lowers over time. “when we get fitter, you’re able to take in and utilize more oxygen at a muscular level. you’re able to increase your speed because you can handle it.”

pay attention to your body and bring a friend

most important for those new to the sport is to be consistent, patient and smart about your training. you can improve your endurance without burning yourself out. to do this, you need to listen to your body (which should always be top of mind).

“it’s about recognizing how you’re feeling, how your body is doing. be really aware of what you’re doing and set up a plan for yourself throughout the week, instead of on a whim, ‘i’m going to go for 20 minutes’,” she says, adding the summer race season is starting for people who might like to participate. “if you’re interested in slow running, give yourself a goal instead of thinking that you can’t do something. sign up for a 5k and go and have fun. and bring a friend because that makes it even better.”

karen hawthorne

karen hawthorne worked for six years as a digital editor for the national post, contributing articles on health, business, culture and travel for affiliated newspapers across canada. she now writes from her home office in toronto and takes breaks to bounce with her son on the backyard trampoline and walk bingo, her bull terrier.