Slow Jogging Quotes

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― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“It’s never too late. The sooner you start, the better. How about now?”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Learn to predict the obstacles that you’ll constantly face and work through them. If you know that in the evening you’re likely to feel too tired to go for a jog, plan it for the morning instead. If you know that you have dinner plans that will likely sabotage your diet, adjust your total daily calories accordingly or/and go for a longer jog.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Commit financially. Investing in running gear, a gym membership, or a supply of healthy snacks can be helpful when the motivation just doesn’t seem to be there.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Sign up for a race well in advance. It can be just a 5K, but knowing that it’s on your calendar and you have already paid for it can motivate more than you’d think.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“What counts is now. The past is in the past. If you haven’t been eating healthfully and exercising for quite a while and feel regret and guilt about your condition and appearance, try to forget it. What you need to work on is present condition. No matter how bad your fitness level is and how many extra pounds you have to lose, now is when things will start to change. You just need to really want it, plan it, and commit to it.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Focus on overall activity. For faster health and weight-loss results, don’t only add the jogging routine to your life, but think about your existing habits. Jog, walk, or cycle instead of driving everywhere. Take the stairs instead of the elevator. Remember that all your household tasks like cleaning or gardening add greatly to your total daily energy expenditure. Take a break at the office every hour or two to stand up from your desk and take a one-minute slow jog, two or three times a day if that is possible. Consider getting a stand-up desk.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“If you have no trouble walking, you’re fit enough to do slow jogging. If your current weight, age, or condition raises concerns about starting an exercise routine, consult your physician or exercise physiologist. Make sure to explain that you’re planning to do slow jogging, which is no more stressful to your heart and joints than going for a walk.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Try to find a local jogging group. Even if on most days you’ll be jogging on your own, it gives you extra structure and motivation to join a group once every week or two.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Don’t get easily discouraged and don’t worry about what others think. We can tell you straight away that when you slow jog, surprised walkers may overtake you and hard-core runners may laugh. What counts is that you’re out there realizing your goals. You’re much more likely to achieve them jogging at an ultra-slow speed than sitting on your couch.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Always look at the big picture. Yes, it would be great to get a bikini-ready body in a couple of days and miraculously be able to keep it forever, but that’s not likely to happen. You’re probably going to have ups and downs, feel motivated or not, sometimes lose weight, and sometimes put it back on. Don’t be too hard on yourself and give up after small failures. We’re talking about a lifelong purpose here, so sticking to it long-term is what counts most.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Use an activity tracking app or keep a training log. It’ll be great motivation to see how far you’ve come over time. Track changes in your body weight as well. This will fluctuate on a day-to-day basis so look for the long-term trend.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Find what approach to jogging best suits you. Decide whether you want to jog alone or with a buddy, listen to music if you want, jog in the morning, evening, or during the day, use fancy equipment and clothes, or just your old sweatpants. There’s no right or wrong here as long as you enjoy it and stick with it.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Make it easy to go for a jog without wasting a lot of time getting ready. Prepare your running shoes and clothing the night before if your jog is in the morning, or carry these items with you whenever you have a while to spare. If you’re just jogging for ten minutes between daily activities, you don’t even need that. Just make sure you have a bottle of water at hand.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“The world isn’t going to end if you don’t exercise or forget about your diet for one day. Forgive yourself for occasional lapses. Don’t make it an excuse, but remember that what you want to achieve are lifelong goals, so one less successful day won’t undo the good job you’ve been doing for weeks and will keep working on.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Make slow jogging an activity that you look forward to rather than a dreaded routine. Choose a morning jog to get a boost of energy that lasts all day. Or go for a calming jog before bed to relax and make the stress of the day go away. If occasionally you’re really not in the mood to run, don’t push yourself. You’ll soon be surprised how your body misses activity and be even happier to go jogging the following day.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Set challenging but attainable goals. Don’t aim too high too soon. It’s easier to succeed starting with small steps, and set a more ambitious goal next time.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Set specific goals and rewards for achieving them. If your main target is weight loss, decide on a number of pounds you first want to lose, and then set a realistic, but specific amount of time in which to do so.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Once jogging becomes your habit, the initial “boredom” is likely to turn into a chance to observe the world around you that you have been missing so far. You will be there to see the world waking up or going to sleep and to witness the changes in seasons.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“If your slow jogging technique is correct and you don’t exceed your niko niko pace, you’re not risking muscular damage and fatigue that would require a long recovery time. (You can consider a rest day if you feel particularly tired after a long jog.)”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Many of us exercise less as we grow older. But our bodies grow older because we exercise less and less! We have seen many people who started jogging at age sixty, seventy, or eighty after decades of a sedentary lifestyle. Some of them have even run marathons by now.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“As long as slow jogging feels comfortable, there’s no reason to avoid it during pregnancy. It will help to prevent excessive weight gain and also strengthen your core muscles, which are crucial during child birth.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“There’s no such thing as being too old for running. Quite the contrary: the older you are, the more important it is that you exercise.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Think of the first eighteen miles as a warm-up and the remaining 8.2 as the actual race!”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Generally recommended marathon strategy for more advanced runners is the negative split, which means running the second half of the marathon slightly faster than the first half. This recommendation is based on the physiological facts of glycogen depletion explained above, observation of the most successful elite marathoners, and Professor Tanaka’s personal experiences.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“Japanese runners who base their training on long distances at relatively low speed are strong marathon runners who are used to maintaining pace even when they run short of gasoline.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“As you can see, with long runs at niko niko pace, you teach your body to use fat as fuel. That means that in marathons, even if you do run out of glycogen, your body will smoothly switch to fat-fueling like a hybrid car.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“What we can recommend is intervals at your target marathon pace in addition to regular slow jogging. Try five to ten repeats of a half-mile to a kilometer at your marathon pace.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“You might have heard of a training method promoted by Dr. Tabata of Doushisha University. His original protocol requires a five-minute warm-up, eight intervals of twenty seconds of maximal intensity exercise followed by ten seconds of rest, and a two-minute cooldown.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running

“As was Shorter, Kawauchi is an example of a great runner who trains mostly below his target pace, except for one day per week of interval training and races.”
― Hiroaki Tanaka, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running