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Researchers at University of Tsukuba have found that just 10 min of very slow running—at a pace close to walking—can improve mood and executive function, a set of higher-order cognitive processes involved in goal-directed behavior and attention. They also observed increased activity in specific regions of the left prefrontal cortex that may contribute to these benefits, suggesting that even a brief bout of slow running can stimulate the brain. Notably, the improvement in mood was correlated with the up-and-down movement of the body's center of gravity, suggesting that running may be considered a form of rhythmic vertical-bounce exercise.

Tsukuba, Japan—A growing body of evidence shows that exercise improves mood and cognitive function. However, much of this evidence comes from cycling, which allows researchers to precisely control exercise intensity in the laboratory. Running may play a special role in this story: it is a fundamental human movement, closely linked to our evolutionary history, and remains a popular form of exercise practiced by millions of people worldwide. This raises two basic questions about running: does it provide similar benefits, and if so, how little running is enough?

To address these questions, the researchers used a treadmill to precisely control exercise intensity and functional near-infrared spectroscopy (fNIRS) to measure prefrontal cortical activity following 10 min of very slow running at approximately 3-6 km/h, a pace close to walking. This comfortable pace corresponds to a very light exercise intensity of approximately 35% of peak oxygen uptake (V̇o_2peak).

The results were clear: after just 10 min of very slow running, participants showed a shorter Stroop interference time—a measure of executive function—and reported a more pleasant mood. Activity also increased in prefrontal regions associated with executive function and mood regulation, most notably the left dorsolateral prefrontal and left frontopolar cortices. Interestingly, greater up-and-down movement of the runner's head—the gentle vertical oscillation characteristic of running—was associated with a greater improvement in mood.

These findings suggest that even very slow running, despite imposing little physiological demand, can simultaneously improve mood and executive function while providing insight into the brain mechanisms that may underlie these effects.

Because it requires relatively little exertion, very slow running may be an accessible form of exercise, potentially benefiting people with low fitness levels or those who find conventional exercise challenging. A brief, comfortable run could provide a practical way to support physical and mental well-being while benefiting executive function. Notably, previous research has also shown that a 10-min bout of very light-intensity exercise can enhance hippocampal-dependent memory (Suwabe & Soya et al., PNAS, 2018), highlighting the broader potential of light-intensity exercise for cognitive function.

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This work was supported in part by the Japan Society for the Promotion of Science (JSPS) 18H04081 (H.S.), 21H04858 (H.S.), 20J20893 (R.K.), 24H00670 (H.S.) and the Japan Science and Technology Agency (JST) Grant JPMJMI19D5 (H.S.). This work was also supported in part by the Inviting Overseas Educational Research Units in the University of Tsukuba (2016-2023; to H.S.) and a grant 2024(I)22 from Advanced Research Initiative for Human High Performance (R.K.).

Original Paper

Title of original paper:

Slow running benefits: Boosts in mood and facilitation of prefrontal cortex function even at very light intensity

Journal:

Imaging Neuroscience

DOI:

10.1162/IMAG.a.1297

Correspondence

Visiting Professor SOYA Hideaki
Center for Cybernics Research, University of Tsukuba
Professor Emeritus, Institute of Health and Sport Sciences, University of Tsukuba

Assistant Professor KUWAMIZU Ryuta
Advanced Research Initiative for Human High Performance (ARIHHP), Institute of Health and Sport Sciences, University of Tsukuba

Lecturer Chorphaka Damrongthai
Faculty of Physical Therapy and Sports Medicine, Rangsit University

Related Link

Institute of Health and Sport Sciences
Center for Cybernics Research
Advanced Research Initiative for Human High Performance (ARIHHP)
Related Article in The Washington Post: "10 minutes of super-slow running can benefit your brain and mood"