High Waisted Lofty Jersey Jogger. When done correctly, slow jogging is similar to how our ancestors used to cover several miles without getting tired. How is that possible? The answer lies in physiology, especially of muscles. Our muscles are composed of thin fibers of two different types, referred to as slow-twitch and fast-twitch. Fast twitch muscle fibers are crucial in intense sports such as sprint, jumps, and throws, while slow-twitch fibers are what are mostly used in endurance pursuits such as long-distance running, Nordic skiing, and cycling.

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Fast-twitch muscle fibers produce energy instantly, but cause rapid drop in glucose levels, leading to lactate accumulation and increased fatigue. Lactate is a byproduct of metabolizing glucose for energy; its presence is linked to lowered available energy sources and leads to exhaustion. Contraction of slow-twitch fibers takes longer, but they are more durable and accumulate lactate more slowly.

During physical exercise the number of muscle fibers increases with speed. Therefore, during very slow jogging the energy comes mainly from contractions of slow-twitch fibers and their number increases to maximum at niko niko pace. At a faster pace, fast-twitch muscles are activated and their number also increases with speed.

Slow jogging at niko niko pace activates the greatest number of slow-twitch fibers, without activating the fast-twitch ones. That’s why it’s possible to continue exercising for a long time with no fatigue or running out of breath. We are slightly simplifying the process here, but thanks to regular, slow exercise, slow-twitch fibers work more effectively and part of them changes their nature, which results in lower lactate accumulation even for faster running.

There are situations when we break into a run, and quite often they have nothing to with the willingness to exercise. Think about traffic lights changing to red or being late to an extremely important meeting. We all instinctively choose running over walking when moving at a higher speed.
There are some speeds at which it’s possible to either walk or run.

So when do we actually start to run? Interestingly, when increasing the speed on the treadmill, the moment when we switch from walking to running is quite similar for all of us. According to research by Alan Hreljac, published in 1993 in Medicine and Science in Sports and Exercise, it’s 4.6±0.28 miles per hour in America, and about four miles per hour in Japan.

Walking at a speed up to just before three miles per hour is extremely efficient, but at 3.7 miles per hour and faster it gets exponentially worse. You would think that switching from walking to running at a given speed (referred to as preferred transition speed) happens unconsciously for reasons of better efficiency. It turns out that, although walking is still more efficient, we switch to running.