The Japanese walking routine for people who hate running

If you’re not a fan of jogging, the options for staying fit can feel limited. Enter the ‘Japanese Walking Routine’, a structured alternative for those who’d rather skip the run but still want results.

As the name suggests, this method originated in Japan, where researchers developed a protocol known as Interval Walking Training (IWT). The idea is simple: increase the intensity and frequency of walking sessions to unlock greater health benefits. Think of it as a 30-minute high-intensity walking workout.

First introduced in a 2007 study, the method showed impressive results: adults who followed the routine four times a week experienced lower blood pressure and a 9% boost in aerobic capacity. The benefits didn’t stop at heart health; participants also improved their flexibility and muscle strength, with knee extension and flexion increasing by 13% and 17% respectively. Not bad for a workout that doesn’t involve running.

How to follow the Japanese Walking Routine

This routine follows an interval training format that alternates between higher and lower intensities of effort. Here’s the basic plan:

• Walk briskly for 3 minutes (around 70% of your maximum aerobic capacity)
• Follow with 3 minutes of slower walking (around 40%)
• Repeat these intervals for a total of 30 minutes

Modelled on the running split, the routine varies walking pace to challenge the cardiovascular system, boost endurance, and sharpen responsiveness. With a good pair of cushioned shoes, it’s a low-impact way to borrow the benefits of a runner’s workout with no actual running required. A reminder that fitness doesn’t have to follow a single path, as long as you find the one that works for you.

This article first appeared on Vogue.fr

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