Developed by Hiroshi Nose and Shizue Masuki, professors at Shinshu University in Matsumoto, Japan, Japanese walking is essentially interval walking.

Instead of maintaining a steady pace, practitioners walk briskly for three minutes, then slowly for three minutes, repeating this cycle for at least 30 minutes, several times a week.

Japanese walking is simple, requires little time, yet offers numerous health benefits, making it suitable for recovery days after running. (Source not provided)

Japanese walking is simple, requires little time, yet offers numerous health benefits, making it suitable for recovery days after running. (Source not provided)

During the brisk walking phase, the pace should be "somewhat difficult"—still allowing for conversation, but with noticeable shortness of breath. The slow phase allows for easy breathing and comfortable conversation.

Essentially a gentler version of high-intensity interval training (HIIT), Japanese walking requires no special equipment, just a timer and space to walk.

Studies show Japanese walking offers numerous health benefits, particularly for post-run recovery. Compared to continuous moderate-pace walking, interval walking is more effective for weight loss, lowering blood pressure, and strengthening leg muscles—factors that support running performance. Some studies also suggest it slows the age-related decline in endurance and strength, similar to running.

Science reporter Nicola Davis from The Guardian tries out the Japanese walking trend. The Guardian

Science reporter Nicola Davis from The Guardian tries out the Japanese walking trend. The Guardian

For runners, Japanese walking is an effective form of cross-training, strengthening the cardiovascular system and muscles without stressing the joints, suitable for light training days or recovery from minor injuries.

However, it can't entirely replace running, as the impact and adaptations running provides—like increased bone density and improved running efficiency—remain superior.

According to Canadian Running Magazine, if you're a runner seeking workout variety, reduced injury risk, and sustained fitness, Japanese walking is a reasonable option.

Hong Duy (via Canadian Running Magazine)