There's an old saying, 'run slow and win the race' and now this is proving to be true not only for running but also for health benefits. There are many benefits of running at a slow pace, which strengthens your heart and also protects you from cold and cough.

Experts believe that running slowly is more beneficial for the heart than running fast. This not only improves heart function but also reduces the risk of type 2 diabetes and strengthens the immune system. Running at a slow pace increases the number of red blood cells in the body, which increases the amount of oxygen in the blood, which is beneficial for your health.

Dan Gordon, professor of cardiorespiratory exercise physiology at Anglia Ruskin University, says slow running has become increasingly popular in recent years. This is great for people who are not suitable for high-intensity interval training (HIIT). HIIT is hard and tires people quickly, whereas jogging at a slow pace does not.

5,000 people in Denmark for 12 years
A 2015 study found that light and moderate runners had the lowest death rates, while heavy runners and non-runners had the lowest death rates and were almost the same. This is because jogging slows down the heart rate and strengthens the heart muscles.

Other benefits of running slowly
: Another advantage of slow running is that the body uses fat as fuel, whereas fast running burns carbohydrates. Fat metabolism is more beneficial for health as it improves blood sugar levels and reduces the risk of type 2 diabetes. In the winter season, when the risk of getting cold and cough increases, jogging can strengthen the immune system, making your body better able to fight diseases like cold and cough.