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A study of 24 healthy young adults found that a 10-minute session of very slow jogging was followed by improved self-reported mood and Stroop-test performance, alongside increased prefrontal-cortex activity. The experiment was small and measured immediate effects, so it does not establish long-term benefits or show that slow jogging works the same way for other groups.
A study from the University of Tsukuba found that 10 minutes of very slow jogging was followed by better self-reported mood and improved performance on a test of executive function among 24 healthy young adults. The results, published in Imaging Neuroscience, suggest that light-intensity running may produce measurable short-term changes, but they do not establish lasting benefits or effects in older adults and other populations.
Researchers asked 24 healthy young adults to complete two 10-minute sessions: one sitting on a stationary treadmill and another running at an extremely slow pace. They measured mood and cognitive performance before and after each session, and used functional near-infrared spectroscopy to track activity in the prefrontal cortex.
After the slow-running session, participants reported a more pleasant mood and performed better on a Stroop test, which measures aspects of attention and the ability to manage conflicting information. The researchers also recorded increased activity in parts of the prefrontal cortex associated with executive function and mood regulation. The sitting session did not produce comparable changes, according to the report.
The jogging pace was about 3 to 6 kilometers per hour (roughly 1.9 to 3.7 miles per hour), with exercise intensity reported at around 35% of participants’ peak oxygen uptake. The researchers described this as light exercise. The study measured responses immediately after a single session; the source report does not establish whether the effects last or recur with regular jogging.
A Short Session, Measured Effects
The findings may interest people who find conventional running too strenuous or time-consuming. In this small experiment, the movement was slow and brief, yet researchers observed immediate changes in mood and test performance. That offers a specific reason to investigate whether light running could be a practical option for people seeking a short activity break.
The results do not mean that jogging is necessary for mental well-being, or that it is superior to walking. The experiment compared slow running with sitting, not with walking or other forms of movement. It also assessed a single 10-minute session in a limited group, so it cannot tell readers whether repeated sessions improve mental health over time, or whether the effects apply to people with different ages or health conditions.
For readers, the main takeaway is appropriately narrow: gentle running may have short-term effects worth studying, but this study is not evidence of a general treatment or a guaranteed mood boost. It does not support replacing other physical activity with jogging.
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What Researchers Mean by Slow Jogging
Slow jogging is associated with Japanese exercise physiologist Hiroaki Tanaka and the phrase “niko niko pace,” commonly translated as “smiling pace.” The practical idea is to move at a conversational effort, slow enough to talk comfortably rather than pushing until breathless. In the Tsukuba study, some participants’ pace was close to brisk walking speed.
The activity is still a form of running: unlike walking, where one foot remains on the ground, running includes a brief moment when both feet are airborne. The study explored whether this running movement, even at low intensity, might have effects distinct from sitting. It did not test whether it produces better outcomes than walking.
Researchers also measured vertical head movement during running. Participants with more of that movement tended to show larger mood improvements, according to the report. Earlier animal research has raised the possibility that head acceleration could affect neurons involved in serotonin, but that mechanism remains theoretical in humans. The observed association does not prove that bouncing caused the mood change.
““niko niko pace,” or “smiling pace.””
— Seniors Guide report
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Limits of the One-Session Study
The experiment included 24 healthy young adults and examined responses immediately before and after one short session. The available report does not give enough information to establish how long the changes lasted, whether repeated slow jogging produces lasting effects, or whether the results extend to older adults or people with health conditions.
The study also does not establish why mood and test performance changed. Greater head movement was associated with larger mood improvements, but the researchers’ proposed explanation involving brain activity and serotonin remains unconfirmed in humans. The source report provides no evidence that slow jogging prevents or treats a mental-health condition.
Walking was not the comparison activity: researchers compared slow running with sitting. It is therefore unclear from this experiment whether the observed differences came from running specifically, light physical activity more generally, or another factor. These open questions limit how broadly the findings can be applied.
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Further Tests Needed
The researchers plan to investigate the possible relationship between head movement and mood further, according to the source report. Larger studies, comparisons with walking and other activities, and research tracking participants beyond the immediate post-exercise period would help clarify how reliable and lasting the reported effects are.
Until more evidence is available, the study is best understood as an early, small experiment on a single session—not a prescription or proof that slow jogging will improve mood or concentration for everyone. People considering a new exercise routine can take their own health and abilities into account and consult a qualified professional when they have medical questions.
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Key Questions
What did the slow-jogging study find?
Among 24 healthy young adults, researchers recorded more pleasant self-reported mood and improved Stroop-test performance after a 10-minute slow run. They also measured increased activity in parts of the prefrontal cortex. The study assessed immediate responses, not long-term outcomes.
How slow were participants running?
The reported pace was about 3 to 6 kilometers per hour, or roughly 1.9 to 3.7 miles per hour. The researchers described the exercise intensity as light, at around 35% of participants’ peak oxygen uptake.
Does the study show slow jogging is better than walking?
No. Researchers compared slow jogging with sitting, not walking. The results do not show that jogging is better than walking or that people should replace walking with running.
Are the benefits proven to last?
No. The report describes changes measured immediately after a single 10-minute session. It does not establish how long those changes lasted or whether regular slow jogging produces lasting effects.
Why might the jogging movement affect mood?
Participants with more vertical head movement tended to show larger mood improvements, but that is an association, not proof of cause. A possible explanation involving brain pathways has not been confirmed in humans.
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