Reset Running
Alternate running and walking at set intervals, resetting body and mind
Reset body and mind while running
Overview
Alternate running and walking at set intervals, resetting body and mind as you go.
Rather than racing against time, the goal is to finish with margin — minimizing strain while savoring the run, the walk, and being present.
Walking time is for recovery, enjoyment, and recording.
Reset Running as Foundation
Reset Running is the foundational technique. Use it across all contexts:
| Context | Description | Details |
|---|---|---|
| Shiso | Daily training runs | Shiso (Training Runs) |
| Races | Events with time limits | This page |
| TabiRUN | Running in unfamiliar places | TabiRUN |
The basics are the same everywhere. The 15:5 cycle resets body and mind.
Target Audience
Reset Running is for recreational runners who prioritize completion and enjoyment over records.
Those seeking fast times or personal bests may need different approaches. This method prioritizes “minimizing strain while savoring connections and weaving stories.”
Basic Cycle: 15 Minutes Run, 5 Minutes Walk
The foundation of Reset Running is 15:5 (15 minutes running + 5 minutes walking).
| Item | Content |
|---|---|
| Cycle | 20 minutes (15 run + 5 walk) |
| Running ratio | 75% |
| Design philosophy | Minimize strain, savor connections, weave stories |
Why 15:5?
- 15 minutes is an appropriate length for maintaining focus. Beyond that, fatigue accumulates
- 5 minutes of walking provides sufficient recovery plus time for photos, conversation, voice memos
- 75% running ratio feels close to “sustainable without strain”
Keep It Simple
Training, TabiRUN, races — the alarm is just “15 and 5” on repeat.
Ingraining this rhythm in your body eliminates the need to think “what next?” All thinking time goes to connections and listening to your body.
Race Application
Paces are examples. Adjust to your ability.
Distance Guidelines
| Category | Cycle | Run Pace | Walk Pace | Avg Pace | Stop Time | Est. Finish |
|---|---|---|---|---|---|---|
| Half | 15:5 | 7:30-8:00 | 12:00 | 8:38-9:00 | 0-5 min | 3:01-3:10 |
| Full | 15:5 | 7:30-8:00 | 12:00 | 8:38-9:00 | 5-15 min | 6:15-6:40 |
| 100km | 15:5 | 7:00-7:30 | 12:00 | 8:15-8:38 | 30-45 min | 14:15-15:00 |
Recommended Time Limits
| Category | Recommended Limit | Notes |
|---|---|---|
| Half | 3:30+ | Most events accommodate |
| Full | 7:00+ | Tokyo Marathon (7hrs), etc. |
| 100km | 14:00+ | Shimanto, Tango, many ultras |
Tight Time Limits
If 15:5 won’t meet the cutoff, adjust:
| Approach | Method | Run Ratio |
|---|---|---|
| Increase run pace | Keep 15:5, run faster | 75% |
| Adjust cycle | Switch to 12:3 (80%) or 9:1 (90%) | 80-90% |
| Choose different races | Select events with generous limits | 75% |
Your Choice
This method prioritizes “minimizing strain.” Pushing your body for cutoffs goes against the philosophy.
That said, if there’s a race you want to challenge, that’s a valid choice too.
What You Can Do in 5 Minutes
5 minutes provides plenty of time to savor and record.
- Take multiple photos
- Record voice memos
- Really look at the scenery
- Hydrate and fuel properly
- Chat with nearby runners
- Stretch
- Thank people cheering
Pause time isn’t slacking — it’s a reward. Savor the scenery, people, and atmosphere you can only encounter in that moment.
Safety Notes
Before Running
- Get adequate sleep and nutrition
- Skip it when you’re unwell
- Consult a physician if you have conditions
During Running
- Hydrate before thirst kicks in (especially in heat)
- Stop immediately for chest pain, dizziness, nausea, or severe fatigue
- If symptoms persist, don’t hesitate to quit
- Your body comes before any rule
Long/Ultra Distances
- Build sufficient training before attempting marathon distances
- 100km+ is for experienced runners
Related
Reset Running Contexts
- Shiso (Training Runs) — Daily training
- TabiRUN — Running as journey
Other Practice Forms
- Reset Walk — Practice without running
- Reset Daily — Practice during commutes and walks
- Reset Work — Practice at work