Reset Walk
Practice without running. Walking calms the mind and opens awareness
Walking calms the mind and opens awareness
Overview
You can practice the Reset Method without running.
Walking calms the mind, opens awareness to connections, and weaves stories. That’s Reset Walk.
The Reset Method started with running, but its essence is “the courage to stop” and “the power to start again.” Walking is valid practice.
Background
”Is just walking meaningful?”
Do you think “running is necessary” or “just walking isn’t exercise”?
But what the Reset Method values isn’t time or distance. It’s noticing connections and weaving stories. Walking accomplishes this fully.
Many Reasons Not to Run
- Injury prevents running
- Age makes running difficult
- No time for running
- Just don’t like running
- Have resistance to running
Any reason is fine. If you can walk, you can practice the Reset Method.
The Value of Walking
Walking has values running doesn’t:
- Less physical strain — Sustainable for longer
- Better observation — Easier to notice connections
- Space for thinking — Good for organizing thoughts
- Anyone can do it — No special preparation needed
Not “walking because I can’t run” but “choosing to walk.” That’s the mindset of Reset Walk.
Basic Cycle
Like Reset Running, the base is 15:5 (15 minutes walking, 5 minutes rest).
However, since walking strains the body less than running, adjust flexibly to your own pace.
Level-Based Cycles
| Level | Cycle | Who It’s For |
|---|---|---|
| Beginner | 10:5 | No exercise habit, elderly, just starting |
| Standard | 15:5 | Most people |
| Advanced | Free (stop when curious) | Those who know their rhythm |
Cycles are guidelines. Find your own ratio.
If it feels insufficient, extend walking time. If it feels hard, shorten it. Continuing is what matters.
Why Cycles for Walking?
You might wonder “why cycles for walking?”
The purpose is creating intentional “stopping” moments.
If you just keep walking, scenery flows past. Stopping lets you “savor” that moment. Take photos, breathe deep, notice connections.
Of course, cycles aren’t mandatory. “Stop when curious” works too.
Reset Walk: Three Principles
- Don’t rush — Savor the path, not just the destination
- Notice — See “today’s difference” in familiar scenery
- Leave just a word — Recording can be brief; continuing matters
Who This Is For
Those Who Can’t Run
- Injured and can’t run
- Age makes running difficult
- Health conditions prevent running
If you can’t run but can walk, you can practice the Reset Method. Don’t “give up because you can’t run” — shift to “enjoy walking.”
Those Who Don’t Want to Run
- Don’t like running
- Have resistance to running
- “Hate exercise” types
No need to force running. Walking is valid exercise. And the Reset Method values “savoring connections” more than “exercise.”
Those With No Time
- Too busy to run
- Want to use commute or shopping time
Walking integrates into daily life. Commuting, shopping, walks. Just “walking consciously” on usual routes is practice.
→ Details: Reset Daily
Ways to Enjoy
What to Do When Stopped
- Take photos of interesting scenery
- Look up at the sky and breathe deep
- Listen carefully to surrounding sounds
- Leave one thought in a voice memo
- Sit on a bench and watch people pass
- Observe seasonal flowers and plants
- Gaze at distant mountains or buildings
What to Do While Walking
- Look for seasonal changes (flowers, sky color, wind smell)
- Find “today’s difference” on routes you always take
- Note new shops that opened, old ones that closed
- Mentally greet people passing by
- Listen to bird songs, wind, city sounds
- Notice the sensation of your feet (asphalt, dirt, grass)
Course Examples
Neighborhood Loop (30 min - 1 hour)
Distance: 2-4km Cycle: 15:5 × 2-3 times
Start from home, loop through the neighborhood, return. The simplest course.
Points:
- Take just one different street than usual
- Find one discovery before returning
- Walk the same course each season to enjoy changes
Park Exploration (1-2 hours)
Distance: 3-6km Cycle: 15:5 × 4-6 times
Explore large parks or green spaces. Nature calms the mind.
Points:
- Take extra time resting on benches
- If there’s water, watch it for a while
- Look for seasonal flowers and birds
Town Walking (2-3 hours)
Distance: 5-10km Cycle: 15:5 × 6-9 times
Walk through an unfamiliar town. Like a small journey.
Points:
- Take train or bus to a station a bit away
- Walk in interesting directions without maps
- Stop at a cafe to rest
- Take a different route back
How to Apply Reset Walk
For Health
- Walk 30 minutes daily in the neighborhood
- Go a bit farther on weekends
- Set “today’s connection” as the goal, not steps or time
Walking is said to help maintain cardiovascular function, muscle strength, and relieve stress. But worrying too much about benefits makes it hard to continue. “Because it’s fun” lasts longer than “for health.”
For Stress Relief
- Walk outside for just 10 minutes between work
- Take the long way while thinking
- Get off one station early on the way home
- Walk to reset when something bad happens
While walking, thoughts often organize themselves. Ideas that don’t come while sitting sometimes appear while walking.
For Creativity
- When stuck on a project, go for a walk
- Record ideas via voice memo while walking
- Take new routes for new stimulation
- Try “walking meetings”
Steve Jobs famously liked walking meetings. Walking can make thinking more flexible.
”Just Walking” Is Enough
Aspiring to Run
Some may think “I want to be able to run someday.”
That’s a wonderful goal. But don’t think “it’s meaningless until I can run.”
Walking has its own value. It’s not “preparation” for running — walking itself is “practice.”
Don’t Compare
If runners are around you, you might think “I’m just walking.”
But what the Reset Method values isn’t time or distance. It’s noticing connections and weaving stories. Walking accomplishes this fully.
No need to compare with anyone. Walk your own path at your own pace.
Safety Notes
Before Walking
- Check weather (watch for heat illness, hypothermia)
- Wear appropriate shoes (cushioned for long walks)
- Bring water
- Check general route if it’s unfamiliar
While Walking
- Watch for cars and bicycles
- Rest without pushing when tired
- Notice changes in physical condition
- Return before dark, or choose well-lit roads
For Long Walks
- Take extra rest breaks
- Watch for blisters (apply prevention tape)
- Confirm escape routes (exit points)
Walking Journey: Walking Version of TabiRUN
Journey is possible through walking.
TabiRUN is “running journey,” but “walking journey” is also a form of TabiRUN. No times, no rankings. Weave connections with local scenery, food, and people, create your own story.
If you can’t run but can walk, journey is still possible.
→ Details: TabiRUN
Related
- Reset Daily — Practice during commutes and shopping
- Reset Running — Running as an option
- TabiRUN — Walking journey is also TabiRUN
- Reset Work — Practice at work