Is the Japanese Walking Method for Runners?

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.