4 min readNew DelhiFeb 22, 2026 05:55 PM IST
The Benefits of Quiet Running: A Kenyan Mantra for Fitness Enthusiasts
Running is one of the simplest yet most effective forms of exercise. However, not all running techniques yield the same results. Drawing inspiration from a popular Kenyan proverb, fitness enthusiasts are discovering that a quieter stride can lead to improved running efficiency. A fitness trainer recently explored this concept on social media, reporting that soft steps resulted in an 8% faster pace compared to loud, forceful steps. This article delves into the significance of quiet running and offers practical advice for runners at all levels.
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The underlying principle is simple: running should feel effortless and fluid. If your footfalls are loud enough for others to hear from a distance, you may be overstriding or running with too much tension. This not only affects your performance but could also lead to injuries.
Understanding the Risks of Running Too Fast
It’s common to think that pushing your pace is the key to achieving your fitness goals. However, running at an excessively fast pace can have drawbacks, especially for those with underlying health conditions. Dr. R. R. Dutta, Head of Internal Medicine at Paras Hospitals, emphasizes the importance of maintaining a manageable pace to avoid complications, particularly for individuals with high blood pressure. He advises opting for low-impact activities like walking for those who experience blood pressure fluctuations.
“Many people have successfully lost weight by consistently walking for an hour or two each day,” Dr. Dutta notes. “It’s crucial to find a pace that feels comfortable and, if necessary, consult with a healthcare professional to determine the best exercise approach for you.”
Dr. Subhendu Mohanty, an interventional cardiologist, adds that experienced runners may adapt to incremental increases in pace without issues. However, beginners should approach speed cautiously to avoid stressing their cardiovascular systems. “A sudden increase in pace can elevate heart rates dangerously and may require medical attention,” warns Dr. Mohanty.
For most runners, a pace between 7-8 minutes per kilometer offers a good balance, but consulting with a healthcare provider can help tailor this to individual fitness levels and health conditions.
Beyond pace, it’s essential to maintain an overall healthy lifestyle, including a balanced diet, adequate hydration, quality sleep, and regular stretching or weakness training. A well-fitted pair of running shoes—replaced every 800 to 1,000 kilometers—also plays a crucial role in injury prevention. Keep yourself hydrated, wear moisture-wicking clothing, and utilize fitness trackers to monitor your heart rate and pacing. If you experience any injuries, prioritize rest over pushing through the pain.
Adding Warm-Up Routines to Your Training
Incorporating a warm-up routine is essential for enhancing performance and reducing the risk of injuries. Here are some effective strategies:
Dynamic Stretching: Engage in movements that promote flexibility and prepare your muscles, such as walking lunges and high knees.
Foam Rolling: Use a foam roller to relieve tight muscles and enhance flexibility, especially in the calves, hamstrings, and quadriceps.
Walking or Jogging: Start with a light walk or jog to gently elevate your heart rate and warm your muscles before increasing intensity.
Always keep in mind that if you have any concerns regarding your suitability for running, it is wise to consult a healthcare professional before embarking on a new fitness journey.
DISCLAIMER: The information provided in this article is based on expert insights and public knowledge. Always seek guidance from a certified fitness professional before beginning any new exercise regimen.
