Walking guides
Practical guides to getting more out of every walk, with what the research actually found. Every guide lists its sources.
Japanese interval walking
Three minutes fast, three minutes slow, five rounds. The rules behind the viral walking workout and what the research behind it actually shows.
Read the guide →Brisk walking and cadence
Why 100 steps a minute is the number to remember: brisk walking speed and cadence, thresholds by age, and what faster walking does for your health.
Read the guide →How many steps a day?
Is 10,000 the magic number? Large studies show where the benefit starts, where it levels off, and how your age changes the answer.
Read the guide →The 6-minute walk test
The clinical fitness test that takes six minutes: how it works, who should skip it, your predicted distance and how big a change is real.
Read the guide →Nordic walking
Walking with poles burns about 20% more energy at the same speed, without feeling any harder. The basic technique and what you need to get started.
Read the guide →Rucking for beginners
Putting weight on your back turns an ordinary walk into serious training. How much load, how fast, and which popular advice the research actually backs.
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