Notes from the walking path
Tips, research and small stories about Japanese walking: 3 minutes fast, 3 minutes slow.
Walking With Friends: Why a Little Competition Keeps You Going
Habits stick better when someone else is in on them. How to walk with friends when you live in different places, and why a gentle weekly race works better than a leaderboard.
Japanese Walking in Autumn and Winter: How to Keep Going When It's Cold and Dark
Practical tips for interval walking when days get shorter: what to wear, how to warm up in the cold, staying visible in the dark and when to move your walk indoors.
How Fast Should You Walk in Japanese Walking? Finding Your Fast and Slow Pace
What "fast" and "slow" mean in Japanese walking (interval walking training), how the original studies set the pace, and simple ways to find yours without a lab test.
Japanese Walking vs 10,000 Steps: Which Is Better for Your Fitness?
Where the 10,000-steps goal came from, what interval walking adds, and why 30 minutes of 3-fast-3-slow can be a better use of your time than chasing a step count.
Japanese Walking for Beginners: Your First Week, Step by Step
New to Japanese walking? A simple first-week plan, what to expect on day one, common beginner mistakes and how to make interval walking a habit.