How long should you run for a slow jog?

30 minutes.

60 minutes.

90 minutes.

120 minutes.

When running, you often hear things like:

"LSD is meaningless unless you do it for 90 minutes or more."

"Running slowly for a long time builds endurance."

"30 minutes is too short."

But in reality,

Is there a clear boundary for a "minimum of X minutes" for a slow jog?

This video will cover:

・What is the difference between LSD and a regular jog?

・Is a 30-minute slow jog meaningful?

・Is 60 minutes sufficient?

・Does anything special happen after 90 minutes?

・What is the meaning of running for 120 minutes?

・Does fat burning start after 90 minutes?

・Why are the numbers 90 and 120 minutes often mentioned?

・Is it true that the longer you run, the better?

・How long should general runners run depending on their goals?

These questions are answered based on research. The research discussed here reports that even low-intensity endurance running can improve VO₂peak, heart rate at the same speed, and lactate levels.

In other words,

"Running slowly = meaningless" is not true.

On the other hand,

running for extended periods increases stimuli that are difficult to obtain with short jogs, such as:

Energy consumption
Decreased muscle glycogen
Changes in lipid utilization
Leg muscle fatigue
Experience of continuing to run while fatigued

However,

there isn't a clear boundary where a special effect suddenly appears the moment you exceed 90 minutes.

Fat isn't suddenly used after 90 minutes;

It's used from the very beginning of exercise.

Also,

longer running isn't always better.

A 2025 study involving 5,205 runners reported that

significantly increasing the distance covered in a single run from the longest distance covered in the past 30 days
increases the incidence of running injuries.

In other words,

the physical strain is completely different for someone who usually runs for only 30-40 minutes to suddenly run for 120 minutes,

and for someone who usually runs for 90 minutes to extend that to 120 minutes.

This video also organizes the question of "how long should you run?" for:

health-focused running, beginners,

regular slow jogging,

and full marathon preparation.

In conclusion,

there is no magic "minimum X minutes" for slow jogging.

Even 30 minutes is meaningful.

Even 60 minutes is sufficient training.

There are no special effects the moment you exceed 90 minutes.

And at 120 minutes,

the stimulation unique to long-duration running increases even further.

What's important is:

Not "how many minutes you ran,"

"why you ran for that time,"

And,
Is it within a reasonable range considering your current running ability and your usual running time?

I think that's the key.

Personally,

I don't particularly like LSD (Long Slow Distance) or leisurely jogs.

Compared to fast training,

the feeling of having "done training" is less,

and running for a long time itself feels quite difficult.

However,

After looking at various studies,

that doesn't mean slow jogs are meaningless.

Conversely,

it's not that you should believe in LSD and run long distances every time.

Short jogs and long jogs
are not superior or inferior,

but rather they serve different roles.

If you view this video from that perspective, I think it will be much easier to understand.

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【Marathon Physical Therapist】

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・Over 10 years of clinical experience
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・Currently aiming for sub-3

Based on "Anatomy x Kinesiology x Sports Science,"

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