When was the last time you exercised simply for the sake of it? Didn’t look at your watch, chase a new PB or push yourself to the limit? 

For many of us, exercise represents a way to compete, whether against our past selves or those around us. Even taking things easy is typically seen as a means to an end – a way to improve performance at a later date, rather than something to enjoy. But things are changing.

From slow running to soft hiking, social media is awash with people praising the benefits of gentle exercise. Swapping watch-watching and PB-chasing for enjoyable and low-pressure movement, slow exercise not only fights back against an ‘all or nothing’ approach but provides space for those who feel intimidated by traditional fitness spaces.

Here at Strong Women, we’re big fans of any trend that empowers people to embrace exercise in a way that feels good to them. So, to celebrate the trend, we spoke to six slow exercisers to find out more about their passion for a gentler approach. 

“I could literally chat about slow running for hours, I love it so much,” Shane says. “My favourite thing about it is how I’m able to run for much longer, and still get the full benefits of running; when I ran faster, I could barely make it a few kilometres without having to give up.

“Slow running is almost meditative, and I find it’s a great way to clear my head. Since I started my mood is much more stable and I feel like I’m a more positive, happier person.

“The impact that running slowly has had on my mental health is something I just don’t get from other forms of exercise, which is why it’s so important for me to get out there a few times a week and just plod along.” 

“We love soft hiking because it reminds people that they have as much right to be on the hike as the most seasoned experienced hiker,” the pair explain.

“We’ve created a community where people feel inspired to try soft hiking themselves and ask if others in their area would like to join. We’ve seen people who haven’t had the confidence or motivation to get outdoors for their physical and mental health gain a newfound drive after one slow hiking session, and that can only be a good thing.” 

“Slow running is ideal for me because it’s easier on my body while still giving me the chance to reap the benefits of an aerobic workout,” Chouhan says.

“I used to dread exercising, but now that dread is gone – I just run at my own pace and enjoy it. Running at a slower pace helps me to be more present in the moment, too. I enjoy the morning light, the sunsets, the chirping of the birds. It’s a transcendent feeling, almost like meditation. It grounds me and helps me listen to my body better.

“Many people give up running because it’s too hard, but running slow helps you to stick with it. And it does wonders for your mental health.” 

“I have swum outside on and off for most of my life after learning to swim at age three, so it’s really a way of life for me. In Shetland, you cannot be more than three miles from the sea, and for the past 10 years, I have swum all year round,” Williamson explains.

“This kind of swimming isn’t for everyone, just like running and aerobics aren’t for me. Weights, walking and outside swimming are more my kind of bag.

“What I love about slow swimming is the tribe you find. You spend time with people like you – those you can laugh, cry and put the world to rights with. You also share those moments of sublime ‘oneness’ with the universe.

“If you want to try it, make sure to do your homework, find a local group and then give it a go and decide if it’s for you. If it is, enjoy!” 

“Before I embraced slow running, I would run 3km and hate every single second of it,” Stephenson says. “Even though I wasn’t running at a speedy pace, the difference was that I would beat myself up for not being ‘good’ at it and for struggling so much. But now I realise: why was I expecting myself to be good at something when I’d only just started?

“Slow running helps you to be consistent and see progress because it allows you to create your own journey. Once I stayed consistent with slow running, not only did I get more miles in my legs, but I also reduced my likelihood of injury and started to love this new journey.” 

Images: Emily Shane (Ben Gibson Photo for Running Sucks), Lucy Hird & Emily Thornton (interviewees’ own), Tanya Chouhan (interviewee’s own), Emma Williamson (interviewee’s own), Celina Stephenson (Gaurav Dubal @gaurav.dubs)