Should you try Japanese walking?

A new fitness trend from Japan has been making waves online—Japanese walking. It promises solid health benefits, demands little gear or time and offers a fresh way to add variety to your training. Is it something runners should consider? Here’s what you need to know.

What is Japanese walking?

Japanese walking, developed by Hiroshi Nose and Shizue Masuki, both professors at Shinshu University in Matsumoto, Japan, is essentially interval walking. Instead of steady, continuous steps, it alternates between walking briskly for three minutes and then slowing down for three minutes, repeated for at least 30 minutes, several times a week. The fast segments should push you to a pace that’s “somewhat hard,” where chatting gets tricky but still doable. The slower parts allow for easier breathing and comfortable conversation.

Think of it as a gentler, lower-impact cousin to traditional high-intensity interval training (HIIT). You don’t need special equipment, just a stopwatch and some space to walk. That simplicity, along with the relatively short sessions, makes it an attractive option for many.

The science behind the steps

Research shows that Japanese walking offers solid health benefits that can complement running. Looking for some movement on your recovery day that is a step above a leisurely stroll? Compared to steady, moderate walking, interval walking helps shed more weight, lower blood pressure and build leg strength, all key factors that support better running performance. Some studies even suggest that, similar to running, it can slow the typical age-related decline in strength and aerobic capacity.

How does it fit into running?

Runners looking for ways to mix up their training might find Japanese walking a helpful cross-training tool. It offers cardiovascular benefits and muscle engagement without the pounding that running can sometimes bring. That means it’s easier on the joints and muscles, and perfect for active recovery days or for those nursing minor aches. If you’re a runner seeking low-impact cross-training or an alternative cardio workout, it’s worth a shot.
That said, Japanese walking shouldn’t replace running. The intensity and impact levels differ. Running builds specific adaptations like bone density and running economy that walking can’t fully match. Instead, Japanese walking can complement your running while reducing injury risk.