Lose up to 15lbs in just 3 months, improve your diabetes management, and boost your calorie burning efficiency by up to 20%! Professor Hiroaki Tanaka's Super slow Running method is a game-changer for weight loss, insulin sensitivity, and glucose metabolism. Say goodbye to tedious diets and exhausting workouts - this method is fun, sustainable, and designed for all fitness levels!
What is Super Slow Running?
Super slow running is also called Niko Niko Running. In Japanese, niko niko means “smile”. Super slow Running is all about finding your "smile pace" - a speed where you can run with a relaxed smile on your face. It's not about pushing yourself to the limit but enjoying the journey. Imagine running at a pace where you can hold a conversation or even sing along to your favorite tunes! This "smile pace" is approximately 10-15 minutes per kilometer, slower than walking!
The Differences Between Super Slow Running and Walking
You might be wondering, "Can't I just walk fast instead?" When you walk, one foot always stays on the ground. But when you run, both feet leave the ground simultaneously - that's the key difference!
With both feet in the air at the same time, you engage your hip and knee joints, activating the surrounding muscles. This means you burn more energy than walking! Plus, with each step, you work your glutes, core, quadriceps, and hamstring muscles - all major muscle groups. Even your pelvis and lower back muscles get in on the action!
Why Super Slow Running is Awesome
- Low threshold: No need for expensive equipment or specific locations. Run anywhere, anytime.
- High fat-burning efficiency: Burn twice as many calories as walking at the same speed and distance. Perfect for weight management and fat loss.
- Knee-friendly: Reduced impact on joints means less stress on your knees. Ideal for seniors or those with knee sensitivity.
- Improved cardiovascular function: Strengthen your heart and lungs with this aerobic exercise, reducing the risk of chronic diseases like hypertension, diabetes, and kidney disease.
- Stabilizes Post-Meal Blood Sugar: Super slowRunning has a profound impact on blood sugar control, particularly when done within 60-90 minutes after meals. This effective exercise:
‣ Lowers blood sugar levels by 12-24%
‣ Improves insulin sensitivity by 20-30%
‣ Reduces postprandial glucose peaks by 25-35%
Let’s Start Niko Niko!
Find a safe and comfortable place to run, like a park or treadmill. Run in the morning or evening to avoid the heat and enjoy the fresh air. Start with short distances and gradually increase your route. Aim to run at least 3 times a week, with rest days in between.
Proper Technique of Super Slow Running
Watch our video and learn how to run with a smile!
https://www.youtube.com/shorts/Oi9R28VrRJ8
Pay attention to these key elements:
- Posture: Stand up straight and relaxed, with a neutral pelvis position (like a straight line from head to heels). Squeeze your glutes, avoiding leaning forward or backward, and keep your back straight without arching or tucking.
- Foot Strike: Land on the front part of your foot (not your heel). Keep your knees slightly soft and your hips relaxed, as if you're absorbing a gentle bump with each step. Avoid locking your knees or hips, and try to maintain a smooth, fluid motion.
- Breathing: Practice deep and rhythmic breathing, inhaling for 2-3 steps and exhaling for 2-3 steps. Use your breathing as a guide to help you maintain a consistent pace.
- Cadence: Focus on quick turnover and a short stride length, similar to a rabbit or cat's gait. Imagine running to the beat of upbeat music like:
"Uptown Funk" by Mark Ronson ft. Bruno Mars (166 BPM)
"Can't Stop" by Red Hot Chili Peppers (168 BPM)
"We Will Rock You" by Queen (164 BPM)
"Pumped Up Kicks" by Foster the People (162 BPM)
"All About That Bass" by Meghan Trainor (160 BPM)
Niko Niko Running - a playful, gentle hop-along that's all about fun, not speed or distance. Soft landings, slight bounces, and a relaxed vibe make it a feel-good way to move your body!
How to Find Your Smile Pace
The "smile pace" number calculated using Professor Tanaka's formula (【138 - age/2】) represents an estimated heart rate in beats per minute (BPM) that corresponds to a relaxed, comfortable pace for an individual.
In other words, the smile pace number is a target heart rate zone where you're likely to feel comfortable, relaxed, and energized, much like the feeling of smiling!
If you find this too challenging, aim for 【128 - age/2】.
If you find it too easy, aim for 【148 - age/2】.
Super Slow Running VS. Gym Workouts
Super slow Running is a great way to get fit, but it has its limitations. To really make progress and maintain muscle mass, you need to combine it with strength training exercises. And that means hitting the gym!
When you're tackling both cardio and strength training, you need shoes that can keep up with your intense fitness routine. That's where FitVille's ReboundCore walking shoes come in - designed to support your feet through both Super slow Running and strength training exercises. With their versatile design and advanced features, ReboundCore shoes are the ultimate choice for your fitness journey.
ReboundCore Technology: 3X the Support, 3X the Comfort
Triple the comfort, triple the fun - with heel, arch, and ankle support, you'll be walking on sunshine! Slow down and soak up the comfort with the FitVille ReboundCore shoes!
Designed for low-impact activities like jogging and gym sessions, these shoes feature PropelCore™ technology that molds to your foot shape for personalized support and cushioning:
- Comfort+™ Midsoles: Soft EVA forefoot for flexible comfort, firm EVA heel for supportive stability.
- U-shaped arch support insole: Ensures optimal shock absorption
- EnergyWave pad: Provides extra bounce for comfort and support
- Heel ring: Ensures consistent gait posture
- ErgoFit™ Design: Adapts to the unique shape of your foot for optimal heel, arch, and ankle support
- 10mm Heel-to-Toe Drop: This subtle adjustment helps to relieve pressure on the metatarsal area and provides protection for toe landing during running,
With ReboundCore Technology, FitVille has raised the bar in orthopedic shoe design, providing unparalleled support and comfort for individuals of all ages and abilities, particularly benefiting elderly and obese individuals who require extra stability and safety during exercise, enabling them to move with confidence and ease.
And let's not forget about the benefits of our wide toe box design! Your toes will thank you for the extra room to spread out, reducing pressure and improving overall comfort. You'll also enjoy better balance and stability, reduced risk of foot problems, and improved blood circulation.
Bye, uncomfortable workouts! Hello, comfort and confidence! Lace up your FitVille Rebound Core shoes and crush your Super slow Running and strength training goals! Let's do this!
