We’ve spent years obsessed with the number on our wrists. If we don’t hit 10,000 steps, we feel like we’ve failed the day. But let’s be honest: mindlessly pacing around the living room at 11:00 PM just to hit a goal isn’t fitness. It’s a chore.
As we look toward a fresh start tomorrow, we are officially retiring the step-count anxiety. Instead, we are leaning into a science-backed method from Japan that actually builds the engine we need for our marathons without the joint-punishing mileage.
What is Japanese Walking?
It’s surprisingly simple. Instead of walking at one steady, comfortable pace, we alternate between two gears. Researchers call it Interval Walking Training (IWT).
The Formula:
- 3 Minutes Brisk: We walk like we’re late for a flight at Mumbai airport.
- We should be able to talk but feel slightly breathless.
- 3 Minutes Slow: A relaxed, “looking at the sunset” stroll.
- We repeat this for 30 minutes. That’s it.
Why it’s better for us
For those of us carrying a bit more weight or training for endurance, this is a game changer. Recent studies show that this method is nearly twice as effective at improving aerobic capacity and leg strength than traditional walking.
Because we are constantly changing speeds, our heart rate never plateaus. We’re essentially doing a lighter and more sustainable version of HIIT. It burns more fat, manages blood pressure better and—most importantly for our community—it builds the strength needed to keep a heavier frame moving during those late stages of a race.
The “No-Gear” New Year’s Resolution
The best part? We don’t need a gym membership or a fancy treadmill. We can do this in our neighborhood park or even on our commute.
We are starting our first sessions this evening to clear our heads before the New Year’s Eve chaos begins. No more chasing a 10k number. We are chasing 30 minutes of intentional and powerful movement.
See you on the road in 2026.
