Chapter 1
The engine inside your cells
Chapter 2
Global secrets of slow and steady
Chapter 3
Building your own engine
Ch 2 · Global secrets of slow and steady
coach Dr. Stephen Seiler analyzed champion skiers and rowers to reveal how training ninety percent below their lactate threshold created the eighty-twenty rule.
Quiz
In polarized training, what is the 'grey zone' that athletes are advised to actively avoid?
Quiz
Which sports scientist popularized the 80/20 rule of polarized training after studying elite athletes?
coach Easy-effort Zone 2 training builds the deep aerobic base behind Kenya's running success.
Quiz
Why do elite Kenyan runners start their training runs at an incredibly slow, shuffling pace?
Quiz
In which Kenyan town do elite marathon runners gather to train together at highly disciplined, slow recovery paces?
Fun Fact
Marathon success: Dr. Hiroaki Tanaka reversed his own Type 2 diabetes and ran a blazing 2:38 marathon at age 50 using only his smiling-pace method.
Quiz
What does the Japanese word 'nikoniko' mean, which defines Dr. Tanaka's slow jogging method?
Quiz
Instead of landing on the heel, which part of the foot does 'nikoniko' slow jogging encourage you to land on?
Glossary
slow jogging (noun)
A form of exercise that involves running at a relaxed and comfortable pace. Japanese researcher Hiroaki Tanaka popularized this technique as a gentle, conversational way to build aerobic endurance.
A form of exercise that involves running at a relaxed and comfortable pace. Japanese researcher Hiroaki Tanaka popularized this technique as a gentle, conversational way to build aerobic endurance.
Quiz
What are the geographic regions called where people live exceptionally long, healthy lives, often reaching age 100?
Quiz
How often do residents of Blue Zones typically move naturally throughout their daily routines?