10 Minutes of Ultra-Slow Running Activates Prefrontal Cortex and Boosts Mood, Japanese Study Finds
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14.09.2026 16:43
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2 min read
A short ten-minute run at an ultra-slow pace can noticeably boost mood and activate the brain’s executive functions, even if the speed does not exceed that of a regular walk. Neuroscientists from the University of Tsukuba reached this conclusion after studying the impact of light physical exercise on cognitive control. The findings were published in the scientific journal Imaging Neuroscience.
Speeds of 3–6 km/h and Prefrontal Cortex Activation
Twenty-four healthy volunteers took part in the experiment. Each participant completed two sessions in random order: ten minutes of passive rest while seated and ten minutes of treadmill running at an ultra-low intensity—about 35% of their individual peak oxygen uptake (VO₂peak).
The speed was adjusted individually for each participant, ranging from 3 to 6 km/h. This is slower than the pace at which a person naturally transitions from fast walking to jogging.
Before and after each session, the researchers measured brain activity using functional near-infrared spectroscopy (fNIRS), assessed mood, and administered the Stroop test to evaluate attention and reaction speed.
As noted in the study published on PubMed, after ten minutes of slow running, participants completed cognitive flexibility tests significantly faster and reported a surge of energy. Spectroscopy recorded a pronounced inflow of oxygenated blood to the left prefrontal cortex, which is responsible for information processing, concentration, and inhibiting impulsive responses.
Rhythmic Head Oscillations and Practical Benefits
The authors observed an interesting biomechanical pattern: the degree of mood improvement correlated directly with the amplitude of vertical head oscillations while running.
In a press release from the University of Tsukuba, the researchers suggest that soft, rhythmic micro-accelerations during foot strike stimulate the brain’s serotonin system, though this mechanism has yet to be tested directly.
The authors note limitations of their work: the experiment showed a short-term surge in brain activity following a single light exercise session compared to sitting, but it did not directly compare slow jogging to standard walking.
Nevertheless, the findings demonstrate that resetting the nervous system and easing mental fatigue during the workday does not require grueling sprints: ten minutes of light running at a pedestrian pace is enough.
