Nothing personal intended.  But know this: if you’re having problems running (injuries, pain, frustration, guilt) you’re not alone. So blindly follow the pack no more.   Prolonged running is unhealthy for most people, especially on concrete or asphalt.  It’s unnatural for the human body.  Running can, and often does, do more harm than good—that’s if you can keep on doing it.

I forget how many times I tried to run at least three times per week and gave up after a few weeks.  And now, as I’m speed walking around the park, another flushed face passes me by; sweaty, a huffing, puffing body-in-tow, bouncing off the toes, elbows cocked tight, arms swinging from side to side (bad form).  Unfortunately (or fortunately) many of the earnest souls I see pounding the asphalt path will vanish soon enough.

I managed to complete the New York City Marathon in 1987 in 4 hours, 9 minutes.   But frankly, that was an ordeal I never want to repeat. These days, I’ve been speed walking 2 to 3 miles 4 to 5 days per week for the last 7 months.  I do it after I get home from work, in the dark if I’m late, it doesn’t matter.  For the first time in my life, I’ve found a way to stay in shape that’s sustainable.

I feel good, sometimes great, and have lots of energy most of the time.   I love the feeling of walking as fast as I can (which can be quite challenging, believe me).  I especially appreciate the lack of pain in my knees and hips, and knowing that my blood is being saturated with oxygen for 20 to 30 minutes, nourishing my brain and muscles, removing toxins from my body,  keeping me strong and able to do the things I want to do.

Of course, there’s plenty of room for improvement.  But I feel comfortable knowing I don’t need to be strong enough to run another marathon…or some other big thing like that.  My point is, getting enough exercise doesn’t have to be a big deal, such a big challenge.  You can gain cardiovascular conditioning that’s more than adequate for your needs and enjoy yourself with much less chance of injury.  Moderate interest and  perhaps a little push out of your comfort zone is all you need to get off to a good start.

So here’s what I recommend, O caregiver who will benefit greatly from the strength and  energy that comes from regular exercise.   If you’ve recently started a running program and you’re enjoying it, keep it up; but make sure you practice correct stretching and warm-up techniques; and don’t ignore or suppress painful symptoms.   If you’re thinking about starting a running program (check with your doctor first), try speed walking instead.  If you’re running and it feels like you’re struggling, maybe about to quit, then quit, be glad you did, and try speed walking.

Here’s a brief definition of speed walking, sometimes called power walking.  For now, forget about the exaggerated arm pumping or heel striking you may have heard about.  Just walk at a moderate, natural, heel-to-toe gait pattern, then gradually escalate to a brisk pace.  Relax your arms and let them move in a natural reciprocal pattern with your legs.  Breathe deeply in a rhythmic pattern that feels comfortable.  Focus on your form, not allowing your arms to cross the mid-line of your body.  Music via ear plugs and talking on a cell phone are not recommended.  Get better at being present in the moment, at being with your self.

You may be thinking I’ve skipped over an important part of the story: how I’ve managed, finally, to stick with an exercise program for seven moths—while for the remainder of my life I’ve been a failure at exercising.   I’m saving that part for next time, along with details about speed walking and muscle strengthening and stretching exercises.  Meanwhile, let me know your thoughts, and tune in for the next issue.