WHY RUN WHEN YOU CAN WALK?
Why run when you can walk? Seriously—running and I have never been friends. Even after doing triathlons, 5Ks, and my all-time favorite, muddy obstacle races, I still can’t say I like running. But I stuck with it because of the amazing sense of community that comes with it. And honestly, that’s what so many of you mention after our club 5Ks—the feeling of being part of something. A group of friends, neighbors, and fitness lovers all showing up for each other.
But let’s be real: injuries happen, joints get cranky, and suddenly the miles turn into … well, zero. And that can lead to weight gain, losing muscle, a drop in cardio fitness—and let’s not forget the grumpy mood that comes with it.
That’s when I found interval walking technique (IWT), a super simple and surprisingly powerful method from Japan that’s actually backed by science. Research shows that IWT can boost heart and lung health, increase blood flow to your muscles, build strength and endurance, and burn more calories than a casual stroll. It even helps with fat loss and improves insulin sensitivity, which can lower the risk of type 2 diabetes. And bonus—it’s weight-bearing, so your bones love it too.
How to do it:
• Warm up with 10 minutes of easy walking
• Walk briskly for 3 minutes (you should feel breathless!)
• Slow to a normal pace for 3 minutes
• Repeat that cycle for 30 minutes
That’s it. Simple, doable, and seriously effective. Let’s get walking!
