Short answer: running does more in less time; Japanese interval walking is gentler and easier to start. Both are well studied. For health, the best choice is usually the one you'll keep doing. If running hurts, bores you or feels out of reach, Japanese walking gives you brisk effort without running a step.
Side by side
| Japanese interval walking | Running | |
|---|---|---|
| Impact on joints | Low: one foot is always on the ground | Higher: both feet leave the ground at every stride |
| Effort | Brisk minutes alternate with easy recovery | Moderate to hard throughout |
| Getting started | Most people can start today | Often needs a gradual build-up |
| Time for the same energy | Longer | Shorter |
| Equipment | Walking shoes and a timer | Running shoes |
| Main research | Trials of interval vs steady walking in older adults | Large long-term studies of runners |
What the research says
- Same energy, similar benefit. In about 49,000 runners and walkers followed for 6 years, the same amount of energy spent walking or running was linked to similar drops in the risk of high blood pressure, high cholesterol and diabetes [1]. Running spends that energy faster.
- A little running goes a long way. In 55,137 adults, runners had lower death rates than non-runners, even those running less than 51 minutes a week [2].
- Interval walking beats steady walking for fitness. Over 5 months, walking in fast and easy intervals improved walking fitness and thigh strength more than steady walking [3], and the gains tracked the minutes spent walking fast [4].
The running and walking studies are observational and the interval trials were in older adults, so none of them is a direct race between Japanese walking and running.
Which should you choose?
Japanese walking may suit you better if you:
- Have sore knees, hips or feet, or are carrying extra weight.
- Are new to exercise, returning after a break, or older.
- Dislike running, or want a workout you can do in normal clothes on your way somewhere.
Running may suit you better if you:
- Enjoy it and run without pain.
- Have little time and want the most effort per minute.
- Want to train for a race.
You can also do both: Japanese walking on recovery days, or as a way to build up to running.
Frequently asked questions
Should I jog during the fast intervals?
No. Fast means a brisk walk. If you break into a jog, slow down a little; that keeps the impact low and matches the method that was studied.
Can Japanese walking replace running?
For general fitness, it can be a good alternative, especially if running doesn't suit you. For race training or high fitness goals, running does things walking can't.
Is Japanese walking good for runners?
It can work as an easy-day session or a way back after injury, since it adds brisk effort without the impact of running. Ask your physiotherapist if you're recovering from an injury.
References
- Williams PT, Thompson PD. Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arteriosclerosis, Thrombosis, and Vascular Biology. 2013;33(5):1085–1091. doi:10.1161/ATVBAHA.112.300878 · PubMed 23559628
- Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology. 2014;64(5):472–481. doi:10.1016/j.jacc.2014.04.058 · PubMed 25082581
- Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H. Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people. Mayo Clinic Proceedings. 2007;82(7):803–811. doi:10.4065/82.7.803 · PubMed 17605959
- Masuki S, Morikawa M, Nose H. High-intensity walking time is a key determinant to increase physical fitness and improve health outcomes after interval walking training in middle-aged and older people. Mayo Clinic Proceedings. 2019;94(12):2415–2426. doi:10.1016/j.mayocp.2019.04.039 · PubMed 31477320