For many runners, walking during a run can feel like throwing in the towel, but it may actually provide a late-round rescue when you’re fighting fatigue. That’s according to this new article: “‘Japanese Walking’ Is a Fast Way to Boost Your Health.” This method involves alternating between fast and slow paces to get more bang for your buck. A 2007 Japanese study found that alternating three minutes of fast walking (about 70% effort) with three minutes of slower walking lowered blood pressure and strengthened leg muscles. Another study published in 2024 had participants over the age of 65 follow an interval walking routine – they showed greater improvement in flexibility and endurance when compared to continuous-speed walkers. This concept of strategic breaks is also the foundation of a popular running strategy detailed in: “The Run Walk Method: The Ultimate Running Method For Going Longer.” Popularized by coach Jeff Galloway, this method uses planned walking breaks to improve recovery, extend endurance, and even help you post faster race times by conserving energy for a stronger finish. If you’re looking to apply this to a big race, training programs like the “Marathon Training Plan Run/Walk” from McMillan Running build entire schedules around this principle, focusing on completing the time with a prescribed run/walk ratio rather than hitting a specific pace. So whether you’re walking or running, intentionally varying your intensity could be a game-changer for your fitness.

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