Japanese Walking in Autumn and Winter: How to Keep Going When It's Cold and Dark
Shorter days, colder mornings and more rain are the usual reasons a walking habit fades in autumn. Japanese walking is only 30 minutes, which makes it one of the easier routines to carry through winter, with a few adjustments.
Dress for the fast minutes, not the first minute
Interval walking warms you up more than a slow stroll. If you are comfortable when you step outside, you will probably be too warm after the second fast phase. Start slightly cool and dress in layers:
- A thin base layer that dries quickly instead of cotton.
- A light jacket or vest you can unzip during the fast minutes.
- Gloves and a hat: hands and ears get cold first, and they are easy to take off.
- Shoes with some grip for wet leaves and frosty pavements.
Warm up a little longer
Muscles feel stiffer in the cold. Give yourself a few extra minutes of easy walking before the first fast phase, and build up to your fast pace over the first minute rather than starting at full speed.
Be seen in the dark
If your walk falls before sunrise or after work, wear something light or reflective and choose well-lit routes. A route you know well is better than a new one in the dark, because you can focus on your pace instead of the pavement.
Slippery days: shorten the stride, not the session
On ice or wet leaves, take shorter, quicker steps during the fast phase. You can keep the effort up without the long strides that make slipping more likely. If it is genuinely icy, that is the day to walk indoors.
Have an indoor plan ready
The easiest way to keep a winter streak is to decide in advance what you do when the weather is bad. A treadmill, a walking pad, a long corridor or a shopping centre early in the morning all work. See Japanese walking on a treadmill for speeds and a 30-minute plan.
Ayumi's indoor mode shows the belt speed for each phase, lets you adjust it as you walk and cues every switch with a vibration and a voice, so you can watch something while you walk. Outside, the cues work with the phone in your pocket and the screen off.
Use the season
Autumn and winter walks have their own rewards: low light, cold clear air, the first frost. Ayumi's paper valley changes with the seasons too, and some badges only appear for walks at dawn or after midnight.
General information, not medical advice. If you have a heart or lung condition, ask your doctor about exercising in the cold.