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By now you’ve probably seen the Japanese Walking Method on your socials, the morning talk shows, or some subreddit. The low-impact workout blends mindful walking with interval-based exercise. It’s totally trending, thanks to its approachability, simplicity, overall health benefits. And yes, there’s something in it for runners, too. 

So What Is the Japanese Walking Method?

The Japanese Walking method is basically an interval-based workout. It generally involves walking at alternating speeds—combining periods of faster walking with intervals of slower, recovery-paced walking. The method is rooted in research by Japanese exercise scientists who found that mixing paces yields greater cardiovascular and metabolic benefits than walking at a steady pace. Unlike traditional walking routines, the focus is on deliberate, structured intervals that keep your brain and body engaged.

Benefits of the Japanese Walking Method

The primary advantages of this style are its accessibility and proven effectiveness, especially for those who may not be able to run every day, or need a lower-impact activity as they return from injury or illness. 

• Improved Cardiovascular Health: Interval walking can elevate the heart rate more effectively than steady-state walking, leading to better aerobic fitness and quicker recovery.
• Mental Engagement: “Doing intervals absolutely keeps your brain engaged, and keeps you involved. That’s going to be more enjoyable than just doing the same old thing at the same pace,” shares Dr. Keith Anderson, a sports medicine and family medicine physician with Novant Health. 
• Sustained Motivation: The change in pace and structure can reduce boredom, a key reason people drop exercise routines. Dr. Anderson adds, “You’ll find them more interesting, which means you’ll be more likely to not get bored with them, and you’ll keep doing them”.
• Adaptability for All Levels: This method is especially useful for those returning to exercise after injury or illness, for new runners, or for experienced runners on recovery days. 

How Runners Can Incorporate the Method

Runners—especially those navigating injury, fatigue, or gradual returns to training—can benefit from the Japanese Walking method as cross-training or active recovery. A typical session might involve:

• Interval Plan: Walk fast (at 70–85% of maximal effort) for three minutes, followed by slow-pace walking for three minutes, repeated five times for a 30-minute workout.
• Customization: Adjust intervals in duration or intensity based on fitness level and recovery goals.
• Integration Ideas: Use interval walking on non-running days, as part of a warm-up/cool-down, or as a bridge back to running after time away.

Dr. Anderson explains, “Workouts that you enjoy and are willing to do relatively consistently are what lead to long term better health.” Some folks can run every day, and remain injury free; or maintain consistency without the complications of family, work, or school commitments. Not all of us can. The key is finding sustainable movement habits that you can enjoy and can stick with for the long haul. Or, when necessary, finding workouts that can bridge you back to running from injury or time off. 

The sports nutrition market is big business. As in an estimated $58 billion sized global market, with growth forecasts to hit more than $100 billion by 2033. That’s a whole lot of bars, powders, gels, and gummies. With that kind of money on the line, the shelves and your social feeds will be jammed with competition jockeying for your attention and your cash. 

At $2 to $6 per serving, the tab for fancy fuels can add up quick. Multiply that over a marathon or half marathon training cycle, and things can get really spendy. But pros and amateurs alike have gone far and fast for years with much simpler gas in the tank. Since we’ve fueled many a long run with Pop-Tarts, dates, or a handful of berries, we had to wonder: does your pre-run fuel need to be that specialized or expensive? 

“Lower-tech, budget-friendly options like Rice Krispie treats and Pop-Tarts can be excellent fuel sources for runners — especially as pre-run snacks or for carb-loading,” Kate Emproto told us. She’s a Registered Dietician with RxRD Nutrition here in Charlotte, and a Novant Health Charlotte Marathon Ambassador. “That said,” she added, “higher-tech sports nutrition products can be more convenient and practical to use during a run, especially when portability and precise fueling matter most.”

That of course, is where the sports nutrition industry makes a living. Precisely-portioned gels, goos, bars, and powders can make it easier to know exactly what you’re consuming. Paired with their shelf stability and easy-to-open packaging, it’s hard to argue against their on-the-run convenience. But it’s not like you have to work terribly hard to free a banana from its skin, a Pop-Tart from its wrapper, or a handful of dates or pretzels from a Ziploc bag. 

Of course, timing is everything. The more time you have before you run or race, the more opportunity to squeeze in a few more calories; like a bagel or a banana with peanut butter, dates with almond butter, or some kind of meal replacement bar. Just mind the fat content. If you’re snacking 30 minutes or less before the start, think quick-digesting carbs; like a plain banana, a package of fruit snacks, a gel, or yes — Rice Krispies treats or a Pop-Tart. 

During shorter runs, you won’t need much if anything to stay gassed-up. For runs lasting longer than 75 minutes, Emproto suggests quick digesting carbs during the run for continuous energy. “Ideally, you want to start fueling after 30-45 minutes into the run, then every 30-45 minutes after that,” she says. Shoot for 30-60g of carbs per hour for runs lasting 75 minutes to three hours, and 60-90g of carbs per four for runs lasting longer. The rough math on that is about 1 to 2 gels, or 2 Rice Krispies treats, 3 or 4 pitted dates, or a  Pop-Tart per hour. 

For really, really long runs, your pace will probably allow for some real but easy-to-digest foods. That’s why you’ll find stuff like boiled potatoes and salt, peanut butter and jelly sandwiches, cookies, soups, and even bacon at aid stations during ultramarathon events. 

As always, you don’t want to be experimenting with nutrition on race day. Pro tip: Check the event website FAQ page for info on hydration or nutrition stations. If they’re providing brands you’re unfamiliar with or don’t sit well with you, consider bringing your own. 

Every runner’s tastes, preferences, and experiences differ. It takes time and practice to find the pre- and post-race combinations that work for you. For runners looking for a starting point, we asked some of our Novant Health Charlotte Marathon Ambassadors how they’re fueling-up before putting down the miles:

I’m team Pop-Tarts. I also love a plain bagel, or a bowl of bran flakes. I like to keep it light, and focus on fueling during the run/race with gels. – Devin Martin

Pre Run…apple sauce pouch and a pre-made shake. But man, now I want a pop tart. – Sarah Barton Thomas

Pre run and race nutrition is black coffee, a bagel with a nut butter, topped off with a banana. Then I wash down the first gel with an apple. In-race or run fueling is gels. (Currently loving the HUMA brand, great flavor and go down great, they even have some with caffeine and electrolytes. — Jeff Hudnall 

For my pre-run, I like protein pancakes or half of peanut butter sandwich and I do the gels and applesauce with electrolytes as fuel. — Ramona Kelly 

Pop-Tarts are essential! I eat Uncrustables shamelessly. If I’m out there for a while, a Ketone IQ shot, Precision Fuel gels and chews (also while on the go). Oatmeal with extra maple syrup. This is a safe space so sometimes I eat fruit snacks. Admitting I eat like a raccoon now that I’ve made a list. — Cara Hackett 

Half a toasted Dave’s Killer Bread Protein Bagel with PB2 (powdered peanut butter) and wildflower honey. Very tasty & easy on the stomach. — Eric Smith 

Protein oatmeal with blueberries and bananas, or raisin bagel with peanut butter and banana are my go to pre-run/race meal! I use UCANN gels and Swedish fish during long runs/races! — Martha Byard 

Depending on how long of a run of course.. here are my go to’s: Dave’s Killer Bread with peanut butter and banana, and Strawberry Milkshake Pop-Tarts. Favorite post run, I’m team Uncrustables with a strawberry fairlife protein shake! — Rachel Holloway 

Half a toasted Dave’s Killer Bread Protein Bagel with PB2 (powdered peanut butter) and wildflower honey. Very tasty & easy on the stomach. — Eric Smith 

Real food, snack foods, and high-tech sports nutrition products can all be fuels for your training and racing. The bottom line is that the “best” fuel is the one that checks the most boxes for you. Weigh the price, portability, and performance of each during your training runs, and you’ll soon find what works best for you.  

Weighted vests are having a moment. No longer just a part of the military-style, all day rucks and CrossFit workouts, weighted vests are as commonplace on greenways and run clubs as goldendoodles and over-the-ear headphones. But are they actually helpful—or just another gear fad?

From Sidewalk Sightings to Mainstream Must-Try

Dr. Ryan Stempniak, a family and sports medicine physician with Novant Health, isn’t surprised by the trend.

“I see it everywhere – we live out in suburbia – and it’s a thing,” he told us. But he sees the appeal; a weighted vest adds some extra challenge to a regular walk or run. “It can definitely be helpful for burning a few more calories or getting your heart rate up… especially for anyone who may be using them to help with bone density,” he added. 

“It really has gone mainstream,” says Michael Sweeting. He’s an experienced rucker – the OG term for those who were on the weighted vest thing before it was on TikTok and the daytime talk shows. Sweeting is also a member of the Lake Norman Rucking Club, and remembers when things were a little more… low-tech. 

“It was strictly backpacks and, you know, kind of the tactical military style… weight in the back, water bladder, food up front.” Now, he says, you can find weighted vests that are built more comfortable and fitted, like running vests. 

What’s To Like About Weighted Vests

Weighted vests – and their rucking cousins – can deliver a serious full-body workout. “You’ve got to engage all your shoulder muscles and core—which is huge for stability—and of course your legs,” says Sweeting. “You’re getting a full-body workout when you’re doing it.”

Runner and triathlete Cara Hackett found hers useful preparing for race day. “It’s a painful, great workout,” she told us. “If you want to talk about getting strength and cardio all together, it’s a two-for, I’m not joking!” 

Hackett’s coach had her working out with a weighted vest to strengthen her knees and ankles – or as she said, to basically keep her from breaking her legs.

“I have to say, I haven’t had very few injuries in my feet, knees or ankles,” she said, “and I think it had a lot to do with the work we were doing with the weighted vest.”

Before You Go Jumping In… 

Extra weight means extra stress on your body, and that’s not always a good thing. “If you already have back or neck issues from a weak core, adding weight can make those problems worse,” warns Dr. Stempniak.

The smart move: go light at first. Dr. Stempniak and Sweeting suggest starting light. Think five to ten pounds, just to see how your body is going to react. From there, you can build up and add weight as your form and strength improve. And gradually introduce weighted vests into your routine before adding weight to every single workout. 

No need to shell out big bucks to try it out, either. “If you’re just curious, grab an old backpack, toss a five-pound dumbbell or some kind of weight in there, and just go walk,” says Sweeting. Got to like an approach that’s budget-friendly and beginner-safe. 

And don’t think it’s just a “middle-aged mom” thing, either. A weighted vest workout will keep you humble, too. 

“I have some friends who are fast runners… they put that weight on and suddenly a 10 minute mile is a struggle, and I’m like, ‘yes, yes, it is,’” added Hackett. “It will knock you down from where you think you are when you put that weight on and try to go with it.”

The Bottom Line

Weighted vests can be a simple way to make everyday runs and walks more challenging, build strength, and even improve bone health. But they’re not for everyone, and can potentially expose you to overuse injuries – especially if you go too heavy too soon. They’re also not a full-on replacement for a strength and resistance training routine to complement your running. Listen to your body, ease in slowly, mind your form, and weighted vests just may work for you. 

Oh, and here’s that video… That Holderness Family has it figured out! 

Long runs are an unavoidable element to most any training plan. No matter how busy your week gets, squeezing in that long run is must-do. As the training weeks drag on and the miles pile up, those long runs can sometimes feel like a chore. But they don’t have to. So we checked in with our Novant Health Charlotte Marathon Ambassadors for tips on how the make the miles disappear – and have fun along the way! 

Jayne Little 
Break it up. If it’s 16 miles, I think of it as 8 miles out and 8 miles back. Somehow it helps. Audiobooks. It’s not a three hour run – it’s 10 chapters of an audiobook Don’t count the warm up. The first three miles always feel terrible anyways so I don’t start counting until after those are done. If I have 15, my long run just turned into 12 miles.

Eric Smith 
Run with someone. Having a conversation makes the long run go by faster. Run in an area where other runners will be around. It’s helpful to see others doing the same activity and you might get a wave or kudos.

McKenzie Seippel 
Have some great music! “Big Bootie Mixes” on Spotify is my go to for running. Each mix in 1 hour. The constant change in music every few seconds keeps me entertained. Number 19 is my favorite! I also use the peloton app and use their runs for long runs. Having someone talking to me keeps my mind distracted

Cliff Anderson 
Run slower, pain makes everything seem longer.  Like listening to my in-laws talk politics. And pick a beautiful route. There’s nothing like seeing a cluster of yellow irises, a duck and some ducklings or catching the scent of Honeysuckle to make the time go by.

Margaret Schultz 
My best suggestion: Run with other people… it’s changed my life!! Think of it as a journey and know what you’re getting yourself into. Sometimes my long runs are my favorite because I’m mentally prepared. Lastly, stop checking your watch waiting for it to be over and enjoy the run!

Jeff Hudnall 
I look forward to the long run in my week to decompress and unwind form the week. I have relied on quality time with Rich Roll and his podcast along with other titles like Running Around Charlotte and Strength Running in the past. Audiobooks, as mentioned by others, are a solid option. More recently though, just letting go of all distractions and enjoying the moment and scenery. I utilize the mental preparation that goes into a long run alone to build and work on mental toughness.

Lindsey McGee 
Sometimes I NEED to run by myself, for time’s sake or to work through things, and then I listen to audiobooks. When I’m not on my run club kick (rare, I know), I make it through A LOT of audiobooks.

I had to do my long run this morning since I’m traveling and I had a friend join me for the miles he could, that fit his schedule. I ran 10, and he ran 6.5 with me, so it was a good combination. Plus having encouragement in the last, more challenging miles, definitely helped!

Ramona Kelly 
I break up my runs and run the first few miles with friends. The remaining miles I run alone. I also use the Peloton app for all my runs. I map out my long run in advance, as well. 

Clare Kubiak 
Running with a friend(s) is the best!! It’s part of why we are all here!! I do love a playlist, but since trying to run slower, I’ve loved a long podcast in the middle of my run. It also makes it feel like multiple things, warmup with some music or podcast or two, depending how many miles. Finish with music when you are feeling tired! Another slowdown is an audiobook!

Anthony Sereno
I find that running for time vs miles is helpful, or run to a landmark then head back. Keep your mind engaged by not doing an out and back , think about your turns on your run.

Kate Emproto 
Definitely agree that running with friends makes the run go by WAY faster! But if I run solo, I love to choose a good route that’s scenic if possible. I don’t love out and backs because they feel longer to me. Music also makes a HUGE difference! I love hour long (or longer) mixes and I am also a fan of live sets from big music festivals like Ultra, EDC, and Tomorrowland. Also second Two Friends Big Bootie Mixes. Always a go to! Lastly, I usually count down in my head. If I have 5 miles to go, I think “this is just a regular Summit route!” 

FOR IMMEDIATE RELEASE
Media Contact: DC Lucchesi, dc@well-runmedia.com 704-577-8459 

July 30, 2025

CHARLOTTE – RunCharlotte and The Novant Health Charlotte Marathon enthusiastically announce an all-new partnership with Fleet Feet, the largest franchisor of locally owned and operated run specialty stores, to create a dynamic and more immersive retail experience at the Novant Health Charlotte Marathon Expo. 

The agreement provides Fleet Feet with naming rights to the Expo and other year-round promotional opportunities, and nearly triples the retail footprint compared to the previous year’s Expo. Runners and Expo visitors can expect to see even more participating brands, interactive opportunities, and a seamless transaction experience.

“This partnership really takes the runners’ Expo experience to the next level,” said Tim Rhodes, Managing Partner of The Novant Health Charlotte Marathon. “As interest and participation continue to grow, runners expect a world-class experience here… this just gives runners another reason to put Charlotte on their ‘must-run’ list!” 

As part of the multi-year partnership, Fleet Feet will host and manage all Official Merchandise sales at the Novant Health Charlotte Marathon Expo presented by Fleet Feet, and at the post-race Finish Line Festival after The Novant Health Charlotte Marathon events. 

“We’re thrilled to partner with the Novant Health Charlotte Marathon and to have the opportunity to serve runners as they experience Charlotte’s premier running event,” said Joey Pointer, president and CEO of Fleet Feet. “We look forward to helping make the race weekend unforgettable, and hope runners will find a familiar and welcome space in Fleet Feet’s retail experience.” 

Fleet Feet has five locations throughout the greater Charlotte-area, and offers training programs for various goal distances throughout the year, including a half marathon training program that will prepare participants for the Novant Health Charlotte Marathon half distance. 

Registration is open now for the Saturday, November 15, 2025 running of the Novant Health Charlotte Marathon, half marathon, rucking half marathon, and the Chick-fil-A 5k. There is no charge for participants or the public to experience the Novant Health Charlotte Marathon Expo presented by Fleet Feet on Friday, November 14. 

About Run Charlotte and The Novant Health Charlotte Marathon 
RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences for runners of all paces. Showcasing the best of Charlotte for more than 20 years running, Novant Health Charlotte Marathon weekend features a full marathon, half marathon, and 5k, attracting participants from around the world, and every state in the country. The event and its participants have contributed more than $600,000 to support programs at Novant Health’s Hemby Children’s Hospital. For information about the Novant Health Charlotte Marathon, visit www.thecharlottemarathon.com 

About Fleet Feet
Founded in 1976, Fleet Feet is the largest franchisor of locally owned and operated run specialty stores. With more than 280 Fleet Feet stores in 40 states and a national headquarters in Carrboro, N.C., Fleet Feet is committed to providing runners, walkers and fitness enthusiasts with outfitting expertise, robust training programs, community support and rewards. Fleet Feet believes that RUNNING CHANGES EVERYTHING® and has been recognized in Fast Company’s Brands That Matter, the Inc. 5000 list of America’s Fastest-Growing Companies and Best in Business, Newsweek’s list of America’s Best Retailers and America’s Best Online Shops, and PRWeek’s Purpose Awards. Stay inspired, motivated and connected at Fleet Feet.