Hey runners, how’s it going?
If you’re over 50 and running keeps getting harder… you’re not broken. You’ve just been taught to run the wrong way.
You think you’re on the right track by starting low heart rate training, but it’s frustrating. You keep trying to run slower, but your heart rate blows up anyway. You feel like you’re doing something wrong. You’re not. You just haven’t learned to run slow yet.
I found that out 10 years ago, after my heart attack, when I tried to slow down for low heart rate training. I’d hit my MAF heart rate within a few minutes and either had to walk or blow past it. I didn’t know how to run slow.
Slow jogging might be the fastest way to get back your speed, energy, and confidence so you can enjoy effortless, injury-free running as you age.
✱✱✱ Click to Watch on YouTube ✱✱✱
The Problem With Traditional Running
I found out I was running the wrong way about 10 years ago when I struggled to run slow for my Maffetone training. I could feel each step vibrate up my leg, my stride was choppy, it felt like I kept putting on the brakes. Then I looked at the bottom of my shoes — they were worn on the heels. I was a heel striker!
I could run fast, but I was overstriding while I ran, which actually made it harder for me to run.
Overstriding is a silent stress multiplier. When your foot lands way out in front of you, it acts like a brake with every single step. It hammers your knees and hips, burns more energy, and gets worse as we age because our hips tighten up and we start reaching forward instead of pushing back. The harder you try to run, the worse it gets.
This is very common for us older runners, and why we think running is getting harder as we age.
“It’s not age slowing you down. It’s your running form.”
What Is Slow Jogging?
After my overstriding discovery, I searched on YouTube for how to run more efficiently. Several videos introduced me to slow jogging, so I decided to give it a try.
Slow jogging is an upright running style where you take shorter, quicker steps, with your foot landing under your center of gravity. In Japan they actually call it “Niko Niko” — smiling pace. That tells you everything you need to know about the intensity level.
It feels almost too easy. Often slower than your ego wants. It was embarrassing when I found myself plodding along on our popular running path being passed by every runner out there. My ego took a beating.
Turns out, that humbling shuffle was exactly what my body needed.
The Benefits of Slow Jogging
Builds Your Aerobic Engine - By slowing down and running more efficiently, you can spend most of your run at your optimum aerobic heart rate, effortlessly building your aerobic capacity. This was the foundation I was missing after years of running too hard.
Burns More Body Fat - I was surprised that low intensity running trains your body to use fat as fuel. I lost that last stubborn 10 pounds without even trying!
Reduces Injury Risk - Efficient form means less pounding on your joints and tendons. Most running injuries aren’t bad luck — they’re the result of accumulated stress from poor form.
Improves Recovery - You finish runs feeling refreshed, not wrecked, allowing you to run more often without breaking down.
Leads to Faster Running Later - This is the part most people miss. Running slow now = running faster later. I was running 1 min/mile faster in just 90 days!
“If you want to run faster at 60… you need to slow down at 55.”
Why Most Runners Resist It
Most of us were taught that you only get better by running harder. No Pain, No Gain. So slow jogging feels wrong — too easy, like you’re losing fitness, like you’re giving up.
I know from personal experience. I went from running 8:30 min/mile to 10:30 min/mile overnight. I was shuffling along our local running path getting passed by everybody. My ego was screaming at me to speed up. I had to remind myself daily: you’re not losing fitness. You’re building the foundation to run forever.
Stick with it for 90 days. You’ll be glad you did.
How to Get Started with Slow Jogging
Here’s all you need to get started. No special gear, no track, no coach. Just find a flat stretch and follow these three steps.
Run in place - Stand tall, shoulders relaxed, eyes forward, chin up. Lift your feet with quick, light steps. This is your foundation — get comfortable here before you move.
Up your cadence - Aim for a one-leg cadence of about 90 steps per minute. Use a metronome app or check it manually by timing yourself for 20 seconds to see if your right foot hits the ground 30 times.3
Lean forward and run - Lean forward slightly from the ankles — not the waist — and let that lean carry you forward. Keep your chin up, stay tall, take short quick steps. One thing to watch: avoid landing on your forefoot. Aim for a light midfoot strike where your heel just kisses the ground. Your calves will thank you.
What to Expect
Here’s the honest truth about the first few weeks — it’s going to feel wrong before it feels right.
Weeks 1–2: It feels slow and awkward. You’re getting passed. Your ego is taking a beating. This is normal — stay the course.
Weeks 3–6: Something starts to shift. Your pace improves at the same effort. Running starts feeling easier.
Weeks 6–12: Now you feel it. Stronger, lighter, more consistent. This is your aerobic engine coming online.
For me, I started with short, choppy steps at a 10:30 min/mile pace. Within just a few weeks, my running got smoother, my pace increased without jacking my heart rate, and within 90 days, I was comfortably running at a 9:00 min/mile pace without exceeding my max aerobic heart rate.
“Progress shows up as ease before it shows up as speed.”
Want help making this work for you?
Join our free community of runners over 50 training smarter, not harder. You’ll also get a free copy of the Forever Runner Method book.
Join the Free Forever Running Club →
Give slow jogging a try this week. Even just 20 minutes. See how it feels.
Have you ever tried running slower to get faster? Drop a comment below — I’d love to hear where you are in your running right now.
Have a great week!
-Herb
“Run Smarter, Live Longer”
Low heart rate training requires PATIENCE - especially coming off major surgery or perhaps a significant injury. There will be breakthrough days with significant improvement, but also days when it seems no progress is being made.
I am 14 months removed at age 72 from open heart surgery to repair my badly leaking mitral valve and the Maze procedure to fix AFib. I'm still not where I want to be aerobically. However, I'm making slow progress month by month running at 125 bpm and pushing as high as 135 bpm on occasion.
As we age, the body just takes more time to heal and repair. It's important to NOT be discouraged, but to continue and be persistent day by day.