Japanese Walking for Single Parents: The School Run Workout

You have probably seen “Japanese walking” pop up on your phone: three minutes fast, three minutes slow, repeat. It sounds almost too simple. But for a single parent who already walks everywhere (to school, to nursery, to the shops, to the bus stop) it might be the easiest upgrade to your fitness you will ever make. In this guide to Japanese walking for single parents, I will explain what the trend actually is, where it came from, and how to slot it into the school run without adding a single minute to your day.

I coach parents in Archway, and walking is where a lot of my solo mums and dads start. Japanese walking turns an ordinary walk into a proper workout.

What is Japanese walking?

Japanese walking is a form of interval walking training developed by researchers at Shinshu University in Japan, led by Professor Hiroshi Nose. The basic pattern is:

• 3 minutes of brisk walking, fast enough that talking gets a bit harder
• 3 minutes of easy walking, a relaxed, comfortable pace
• Repeat 5 times, for 30 minutes in total
• Aim for around 4 days a week

That is it. No kit, no app needed, no gym. The idea is that switching between fast and easy lets you spend more total time working hard than you could manage if you tried to walk fast the whole way, while the easy spells let you recover.

How fast is “brisk”?

On a 1 to 10 effort scale, the fast spells should feel like a 6 or 7: you can still talk, but only in short sentences. The easy spells should feel like a 3 or 4. If you have a smartwatch, you will notice your heart rate climb during the fast spells and settle during the easy ones.

Why it suits solo parents

• You already walk. You are just changing the pace, not finding new time.
• Kids can come. With a buggy, a scooter or a child holding your hand, you can slow down whenever you need to.
• It is low impact. No running, no jumping, kind on knees and hips.
• It counts. Brisk walking is one of the activities the NHS lists as moderate exercise in its physical activity guidelines for adults, which recommend 150 minutes a week. Four 30-minute sessions gets you most of the way there.

The NHS also has a helpful page on walking for health if you want ideas for walking more in general.

Japanese walking for single parents: how to use the school run

This is where it gets practical. Your school run might be 10 minutes or 25 minutes, and it has a child in it. Here is how to make it work.

With younger children (buggy or on foot)

• On the way there: walk at a normal pace with your child. This is your warm-up and their time.
• On the way home, alone: this is your interval session. Take the long way back and do 3 minutes fast, 3 minutes easy for as many rounds as you can fit, ideally 5.
• With a buggy: push with both hands, stand tall, and use any hills for your fast spells.

With older children

• Make it a game. Let them hold the phone timer and shout “fast” and “slow”. Kids love being in charge.
• Use landmarks. Fast until the post box, slow until the corner shop. It does not have to be exactly 3 minutes.
• Scooters and bikes. If they scoot ahead, you have to walk fast to keep up. Built-in interval.

My guide to walking the school run has more ideas, including how to get kids to walk without complaining.

No school run?

Use a lunch break, the walk to the station or 30 minutes after the kids go to your ex or a grandparent. If you live near Archway, there are some good routes in my post on walks near Archway station.

A 4-week starter plan

1. Week 1: 3 rounds (18 minutes), 3 days.
2. Week 2: 4 rounds (24 minutes), 3 to 4 days.
3. Week 3: 5 rounds (30 minutes), 4 days.
4. Week 4: 5 rounds, 4 days, using a hilly route for some of your fast spells.

Missed a day? Do not try to make it up. Just carry on with the next one.

Tips to get it right

• Fast does not mean jogging. Keep one foot on the ground at all times. Take quicker steps rather than giant strides.
• Use your arms. Bend your elbows and swing them. It helps you speed up.
• Wear comfortable shoes. School-run boots are fine; flip-flops are not.
• Listen to your body. If you get hip, knee or foot pain that does not settle, or you have a heart or blood pressure condition, check with your GP or a physio before pushing the pace.

Where a bootcamp class fits

Japanese walking is brilliant for your heart and lungs, but it does very little for upper body strength, core strength or the muscles that protect your back when you lift kids. That is where a class comes in. If walking leaves your hips tight, the SYP Unlock hip and back mobility class pairs nicely with it. For the bigger picture of staying fit on your own, read my single parent fitness guide.

FAQs

What is the Japanese walking method?

It is interval walking: 3 minutes brisk, 3 minutes easy, repeated 5 times for 30 minutes, usually about 4 days a week. It was developed by researchers at Shinshu University in Japan.

Is Japanese walking better than 10,000 steps?

They are different. 10,000 steps is about how much you move; Japanese walking is about how hard you work in a set time. Many people find the intervals give them a better workout in less time.

Can I do Japanese walking with a pushchair?

Yes. Walk briskly with both hands on the handle and stand tall. Do not jog with a standard pushchair.

How fast should the fast part be?

Fast enough that you can only talk in short sentences, roughly a 6 or 7 out of 10 effort. It should feel like you are in a hurry to catch a bus.

Book your first class

Walk to us and finish with some coached strength work. SYP Bootcamp runs 45-minute small-group classes in a weatherproof church hall in Archway N19, with a maximum of 10 people at £15 a class, and every exercise has an easier and harder option. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live a little further south, I also offer personal training in Tufnell Park.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.