Running a Marathon: Slow Jogging Approach from Udemy

Completing a marathon is never easy. It’s obviously not easy for those running for the first time but it’s not easy for experienced runners either. Join us here to learn the science-based tricks and professional advice from world's most experienced runners to make it a great experience even if it's is going to be your very first time.

Hiroaki Tanaka based on years of research at Fukuoka University, Japan as well as his impressive running career. The term “slow jogging” was chosen for emphasis, that even though we are talking about a sport traditionally associated with moving fast, slow can be a perfectly good way to do it. It is a an efficient, healthier, and pain-free approach to running for all ages and lifestyles. Slow Jogging can be as slow as walking pace for beginners. It’s a great tool for those who have never really exercised and or are recovering after an injury. In this lecture we are going to talk about how the very same Slow Jogging training can help you build your stamina to eventually allow you to complete a marathon – the whole 42,195 km or 26.2 miles.

What's inside

Syllabus

Introduction

Review of the Slow Jogging technique

Practicing slow and racing fast: 3 great marathon runners

Professor Hiroaki Tanaka as a marathon runner

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers a gentle introduction to marathon training, making it suitable for individuals who are new to running or are recovering from injuries

Presents slow jogging as an efficient, healthier, and pain-free approach to running, appealing to a wide range of ages and lifestyles

Features insights from experienced marathon runners and a professor with years of research, providing valuable perspectives for marathon preparation

Includes a marathon training plan specifically designed for beginners, offering a structured approach to building stamina and completing a marathon

Provides a marathon training plan tailored for advanced runners, allowing experienced individuals to refine their techniques and improve their performance

Emphasizes the 'slow jogging' technique, which can be as slow as walking pace, making it a low-impact option for those seeking a gentler form of exercise

Reviews summary

Marathon prep with slow jogging

According to learners, this course offers a unique and accessible approach to marathon training focusing on the Slow Jogging technique. Many find it particularly beneficial for beginners or those returning to running after injury, highlighting its emphasis on reduced impact and pain. Students appreciate that the method makes longer distances feel more achievable. However, some more experienced runners found the content too basic or the pacing guidance unclear, suggesting it might not provide sufficient depth for those looking to improve speed or advanced techniques. Overall, the course is seen as a solid foundation for adopting a different, potentially more sustainable, running philosophy, though it may require supplemental information for some.

Sticking to a slower pace can be challenging.

"It's surprisingly hard to force myself to run that slow when I feel I could go faster. It requires mental discipline."

"The main challenge is actually *doing* the slow jogging consistently, even if the course makes the concept easy to understand."

Provides a strong understanding of the method.

"The scientific explanation behind slow jogging was fascinating and gave credibility to the method."

"Understanding the theory helped me commit to running slower and trusting the process for endurance building."

"The course clearly explains the principles and benefits of this specific technique, which is the core value."

Highly recommended for new or returning runners.

"As a complete beginner, this course was perfect. It broke down marathon training into manageable steps using the slow jogging method."

"I hadn't run in years, and this gentle approach felt very achievable. The training plan for beginners was easy to follow."

"If you've never run before or are intimidated by distance running, start here. The emphasis on slow progress is very encouraging."

"It gave me the confidence to believe I could actually complete a marathon using this low-impact method."

Many report less pain and increased enjoyment.

"I used to get shin splints constantly, but since switching to slow jogging, I feel amazing even after long runs. This course explained why."

"The focus on relaxation and form over speed has made running enjoyable for me for the first time in years. It's truly pain-free."

"Before this course, I thought you had to push hard to train for a marathon. This taught me how to build endurance comfortably."

"Learning the slow jogging technique has completely changed my relationship with running. It's less about suffering and more about consistency."

May lack depth for seasoned runners.

"I'm an experienced marathoner looking for a new approach, but much of this felt like a basic introduction to running."

"If you're already running regularly and looking to improve specific performance metrics, this course might not offer enough advanced insight."

"The training plan for advanced runners wasn't significantly different from the beginner one and didn't cover things like speed work or specific race strategies beyond the slow method."

Some found guidance on pace confusing or lacking.

"While the slow concept is clear, translating it into exact training paces felt a bit vague at times."

"I struggled to figure out what my 'slow' pace should be relative to race pace, especially coming from a faster background."

"The course explains the 'why' but could use more practical examples or methods for finding your optimal slow jogging speed for training."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Running a Marathon: Slow Jogging Approach with these activities:

Review 'Slow Jogging for Health and Fitness'

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Familiarize yourself with the core principles of slow jogging before starting the course. This will help you grasp the concepts more easily and apply them effectively during training.

View Slow Jogging: Lose Weight, Stay Healthy, and... on Amazon

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Obtain a copy of 'Slow Jogging for Health and Fitness'.
Read the book, focusing on the chapters about technique and benefits.
Take notes on key concepts and principles.

Practice Basic Running Form

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Refine your running form to minimize injury risk and maximize efficiency. This will make the slow jogging technique more comfortable and sustainable.

Browse courses on Running Form

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Watch videos demonstrating proper running form.
Practice running with a focus on posture, stride length, and foot strike.
Record yourself running and analyze your form.

Slow Jogging Pace Drills

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Practice maintaining a consistent slow jogging pace to develop a feel for the effort level. This will help you adhere to the training plans discussed in the course.

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Warm up with light stretching and walking.
Jog at a pace where you can comfortably hold a conversation.
Use a heart rate monitor to stay within your target zone.
Cool down with walking and stretching.

Four other activities

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Document Your Training Progress

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Track your training progress to monitor your improvement and identify areas for adjustment. This will help you stay motivated and optimize your training plan.

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Choose a method for tracking your training (e.g., spreadsheet, app, journal).
Record your distance, time, pace, and heart rate for each run.
Note any challenges or successes you experience.
Review your progress regularly and make adjustments as needed.

Review 'Daniels' Running Formula'

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Expand your understanding of running training principles beyond slow jogging. This will help you make informed decisions about your training plan and adapt it to your individual needs.

View Daniels' Running Formula on Amazon

Show steps

Obtain a copy of 'Daniels' Running Formula'.
Read the book, focusing on the chapters about training paces and periodization.
Compare the training principles in the book to the slow jogging approach.

Design a Personalized Marathon Training Plan

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Apply the knowledge gained from the course to create a customized marathon training plan. This will solidify your understanding of the principles and help you prepare for your race.

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Assess your current fitness level and running experience.
Set realistic goals for your marathon performance.
Develop a training plan that incorporates slow jogging and other training methods.
Monitor your progress and adjust your plan as needed.

Join a Running Club or Online Forum

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Connect with other runners to share experiences, ask questions, and receive support. This will help you stay motivated and learn from others' successes and challenges.

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Research local running clubs or online forums.
Attend a club meeting or participate in an online discussion.
Share your experiences and ask questions.
Offer support and encouragement to other runners.

Career center

Learners who complete Running a Marathon: Slow Jogging Approach will develop knowledge and skills that may be useful to these careers:

Personal Trainer

A personal trainer works one-on-one with clients to help them achieve their fitness goals. They assess clients' fitness levels, create customized workout plans, and provide guidance on nutrition and lifestyle changes. A course on slow jogging can help personal trainers expand their knowledge of low-impact training methods, allowing them to cater to clients with diverse needs and abilities. The course's insights into building stamina and pacing strategies would be valuable for designing effective marathon training plans. Also, the course's techniques could be helpful for trainers seeking efficient, healthier, and pain-free approaches to running for clients of all ages and lifestyles. By understanding the advantages of this exercise, a personal trainer is more equipped to guide clients toward achieving their fitness related goals. Personal trainers typically need certification.

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Athletic Trainer

An athletic trainer specializes in preventing and treating injuries among athletes. They work closely with athletes to develop conditioning programs, provide first aid, and rehabilitate injuries. A course that covers slow jogging can provide athletic trainers with the tools to help athletes build endurance and recover from injuries. The course's emphasis on pacing and injury prevention aligns with the goals of athletic training. The course's discussions of slow jogging as a method for building stamina are particularly relevant for athletes looking to improve their performance and longevity. By understanding how to incorporate slow jogging into training programs, an athletic trainer can help athletes optimize their performance and minimize their risk of injury. The course also references marathon running, in which athletic trainers may specialize.

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Biokineticist

A biokineticist improves a person's physical condition and quality of life through individually tailored scientific exercise programs. Integrating slow jogging techniques may be useful for biokineticists looking to offer a low-impact regimen for building stamina. The marathon course's emphasis on pacing and injury prevention makes it an ideal form of physical activity to help others build stamina. A biokineticist could incorporate the training methods mentioned in the course into a unique training regimen.

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Rehabilitation Specialist

A rehabilitation specialist works with patients to restore physical function and improve their quality of life after an injury or illness. They develop and implement individualized treatment plans that may include exercise, manual therapy, and patient education. Slow jogging could be a gentle, effective way to rebuild strength and endurance gradually, making the course focusing on slow jogging quite useful. The course's emphasis on slow, controlled movements and proper form can help rehabilitation specialists guide patients through safe and effective exercise programs. The course's discussions of injury prevention are particularly valuable for rehabilitation specialists working to help patients regain their mobility and function. The marathon course's techniques can be used to train patients to improve their stamina.

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Fitness Instructor

A fitness instructor designs and leads exercise programs for individuals or groups. They motivate clients, ensuring proper form and technique to prevent injuries and achieve fitness goals. A course focusing on slow jogging can help fitness instructors expand their knowledge of low-impact training methods, allowing them to cater to a wider range of clients, including beginners and those recovering from injuries. The course's insights into building stamina and pacing strategies are valuable for designing effective marathon training plans. Also, the course's techniques are helpful for instructors seeking efficient, healthier, and pain-free approaches to running for clients of all ages and lifestyles. By understanding the principles of slow jogging, a fitness instructor is better equipped to guide clients toward achieving their marathon goals.

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Sports Coach

A sports coach is responsible for training athletes, developing strategies, and motivating individuals or teams to achieve their peak performance in a particular sport. The marathon course may be useful for coaches who train athletes in endurance sports, as this method is helpful in building stamina. The course's emphasis on slow jogging as a foundation for endurance training provides valuable insights into how to safely increase athletes' running capacity. Discussing effective training methods like efficient pacing strategies would also be helpful. The course's techniques can also be helpful for coaches seeking efficient, healthier, and pain-free approaches to running for clients of all ages and lifestyles. By understanding the science behind slow jogging, a sports coach can help their athletes optimize their training and improve their results.

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Lifestyle Coach

A lifestyle coach guides individuals toward positive lifestyle changes, providing support, motivation, and personalized strategies. They address various aspects of well-being, including physical activity, nutrition, and stress management. A course that covers slow jogging would be useful for a lifestyle coach by providing a comprehensive understanding of this low-impact exercise method. The course's emphasis on building stamina without pushing too hard is particularly relevant for clients who are new to exercise or have physical limitations. The course's discussions of pacing and injury prevention are valuable for any lifestyle coach aiming to help their clients safely achieve their fitness goals. The information on efficient, healthier, and pain-free approaches to running is also useful for lifestyle coaches.

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Wellness Coach

A wellness coach guides individuals toward healthier lifestyles by providing support, motivation, and personalized strategies. They address various aspects of well-being, including physical activity, nutrition, and stress management. A course that covers slow jogging would be useful for a wellness coach by providing a comprehensive understanding of this low-impact exercise method. The course's emphasis on building stamina without pushing too hard is particularly relevant for clients who are new to exercise or have physical limitations. The course's discussions of pacing and injury prevention are valuable for any wellness coach aiming to help their clients safely achieve their fitness goals. The information on efficient, healthier, and pain-free approaches to running is also useful for wellness coaches.

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Corporate Wellness Consultant

A corporate wellness consultant designs and implements programs to promote employee health and well-being within an organization. They assess employee health needs, develop wellness initiatives, and provide education on topics such as fitness, nutrition, and stress management. This course covering slow jogging may be useful for consultants to incorporate accessible fitness recommendations. The course's techniques can be helpful for those seeking efficient, healthier, and pain-free approaches to running for clients of all ages and lifestyles. By understanding the benefits of slow jogging and marathon running, a consultant can create programs that promote physical activity and improve employee morale. Additionally, the course's materials could provide relevant information for educational workshops or resources.

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Recreational Therapist

A recreational therapist uses recreational activities and interventions to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. Recreational therapists help people reduce depression, stress, and anxiety; recover basic motor functioning and reasoning abilities; build confidence; and socialize effectively. The course regarding the slow jogging approach can be useful for recreational therapists looking for a safe and reliable method to implement into their therapy programs. The course's emphasis on pacing and injury prevention makes it an ideal form of physical activity to help others build stamina.

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Physical Education Teacher

A physical education teacher educates students about physical fitness, health, and sportsmanship. They design and implement lesson plans that promote physical activity and teach fundamental movement skills. This course on slow jogging may be helpful for a physical education teacher by providing them with insights into a low-impact, accessible form of exercise that can be easily incorporated into their curriculum. The course's discussions of stamina building and pacing strategies are relevant for teaching students about endurance training. The course's focus on efficient and adaptable running techniques makes it a valuable resource for educators seeking to promote lifelong fitness habits among their students. Furthermore, the course's slow jogging techniques can adapt to beginners and those recovering after injuries.

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Health Educator

A health educator promotes wellness through education, outreach, and advocacy. They teach people about behaviors that promote healthy lifestyles and prevent disease. This could involve planning and implementing programs, as well as evaluating the effectiveness of interventions. Health educators might find the accessible practices and injury prevention techniques described in the slow jogging and marathon course highly relevant. By understanding these accessible workouts, a health educator can better counsel people with diverse fitness situations. The course also places a focus on improved stamina, applicable to people of all ages.

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Outdoor Adventure Guide

An outdoor adventure guide leads and instructs individuals or groups in outdoor recreational activities such as hiking, backpacking, and trail running. They ensure participant safety, provide education about the natural environment, and create a positive and memorable experience. An outdoor adventure guide may find the marathon course particularly useful. The course's emphasis on building stamina without pushing too hard is particularly relevant for clients who are new to exercise or have physical limitations. The course's discussions of pacing and injury prevention are valuable for any outdoor adventure guide aiming to help their clients safely achieve their fitness goals. The information on efficient, healthier, and pain-free approaches to running is also useful.

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Ergonomist

An ergonomist analyzes workplaces and designs modifications to improve efficiency and reduce the risk of injury. They assess factors such as posture, repetitive movements, and workstation setup to create a more comfortable and productive work environment. An ergonomist might use knowledge of the training described in the slow jogging and marathon course to decrease the likelihood of injury caused by running. The course's emphasis on pacing and injury prevention makes it applicable to all kinds of workplaces, and its focus on physical fitness might be helpful for improving overall employee wellness.

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Sustainability Consultant

A sustainability consultant advises organizations on how to reduce their environmental impact and improve their sustainability practices. They assess current operations, identify areas for improvement, and develop strategies to minimize waste, conserve energy, and promote environmental responsibility. A sustainability consultant might use knowledge of the training described in the slow jogging and marathon course to improve sustainability by reducing carbon emissions created by vehicle travel. The course's emphasis on physical fitness might be helpful for improving overall employee wellness, which can in turn improve sustainability. The course may be useful for organizations looking to make their operations more sustainable.

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Running a Marathon

Slow Jogging Approach

What's inside

Syllabus

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Reviews summary

Marathon prep with slow jogging

Activities

Career center

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