I am a trundler who aspires to be a jogger and maybe someday an actual runner if fortune smiles on me. I see that there are serious folks (people with scientific chops) who recommend "slow running" and other brainy types who recommend slow jogging (this came out of Japan, where I live). Seeing some talk in this forum about "Jeffing," I reached for one of his books on my shelf, "Half-Marathon: You Can Do It." It includes a recommended ratio for running v. walking for runners at different paces. So I tried a run on Sunday around the local reservoir. I used his recommended ratio for my speed (3rd from the bottom in the attached chart -- two mins. jog, one minute walk) and it went really smoothly. I felt I could do it for a longer run. The reservoir trail is only 3.6 km loop, but there is lots of up and down. Maybe next time I will try two go-rounds. Little by little working toward a 10k this year. . . How about you? Ever done or considered doing a slower version of running?

Let us know what you're up too!

Recently I've lost motivation when it comes to the daily run; it's been cold and I'm not a fan. So in my little mind I thought the best way to encourage the motivation to return was to sign up for a 12 hour event. Never run that far/long (have a few 50ks under my belt) but, here we go. There is work to do in the 25 weeks until the day. I want to drop 30ish pounds, learn to love (or at least tolerate) the gym, and get time on feet. But I'm pretty fired up and here for it. So what does anyone else to to break a slump? Especially this time of year.

Hi I'm Theo from Gateshead in northeast England. I'm 76 and I started running with Couch to 5K in 2019. The longest distance I've run was 10k at the time of my 70th birthday. I've just restarted after a year off with a knee injury. I have a great physio who has guided me through resistance training to address an imbalance between the strength of my legs. I'm now starting agin from zero and working up gradually to build aerobic fitness and get my knee, which is now pain free, back into the way of running. Photos of my running route. The trees are natural regeneration on coal mine waste.

I asked this AI tool the following: "When regularly jogging for health reasons, is it necessary to warm up before jogging? If so, explain why." The answer was as follows. ====== Yes — **if you’re jogging regularly for health, a warm-up is strongly recommended.** It doesn’t need to be long or complicated, but it serves several important purposes. --- ## Why Warming Up Matters ### 1. Gradually Raises Heart Rate When you begin jogging suddenly, your heart rate and blood pressure spike quickly. A warm-up allows your cardiovascular system to adjust gradually, which: * Reduces strain on the heart * Improves circulation to working muscles * Makes breathing feel easier once you start running --- ### 2. Increases Muscle Temperature Warmer muscles: * Contract more efficiently * Generate force more smoothly * Are less prone to strains and pulls Cold muscles are stiffer and more vulnerable to injury. --- ### 3. Improves Joint Mobility & Lubrication Gentle movement increases synovial fluid in joints (your body’s natural lubricant), helping: * Knees * Ankles * Hips move more freely and with less friction. --- ### 4. Reduces Injury Risk Many common jogging injuries — like: * Hamstring strains * Calf pulls * Achilles tendon irritation are more likely when starting too fast without preparation. --- ### 5. Enhances Performance & Comfort You’ll usually feel: * Less stiffness * Smoother stride * Better rhythm * Less “shock” in the first few minutes --- ## What Kind of Warm-Up Is Best? For jogging, keep it simple (5–10 minutes total): ### ✔ Step 1: Brisk Walking (3–5 minutes) Gradually increase pace. ### ✔ Step 2: Dynamic Movements (3–5 minutes) * Leg swings * Light lunges * Ankle circles * Gentle high knees Avoid long static stretching before jogging — that’s better after your run. --- ## When Is It Especially Important? Warming up becomes more important if: * You’re over 40 * It’s cold weather * You haven’t exercised in several days * You’re increasing intensity * You’ve had prior injuries