Who knew that the secret to happiness and good health is right at our feet?
While trying to come to grips with the changes my body, mind and life were going through after turning 50, I came across a life-changing article in the Wall Street Journal about Jeff Galloway, the Olympian and marathoner who developed the Run-Walk-Run program used by hundreds of thousands of people around the world.
The article was published the day after the NYC Marathon, so its focus was on how anyone can train and run in a Marathon using Jeff's program. At that time, I was more interested in losing the 15 post-menopausal pounds I had packed on, and looking for ways to incorporate exercise and fitness into my life without spending a lot of money or time in the process.
I knew I had to do something to get my health, weight and stress level back on track, but run? I had never willingly run in my life, except during the dreaded annual Field Day at P.S. 203!
Worse, I hadn't done any kind of sustained exercise since having children, and it was definitely showing. A few days later, I decided to contact Jeff to talk about his program. When we spoke, he insisted that anyone who could walk could run, regardless of age or fitness level, just by following his simple method. In fact, people all around the world use the program to train for marathons, often improving their race time. At least willing to try -- I made a commitment that day and bought my first pair of running shoes.
Galloway's Run-Walk-Run program, which has been followed by hundreds of thousands of runners of all ages and abilities since 1978, and has a 98 percent marathon-completion success rate, lets you alternate between gentle running with regular walk breaks -- and plenty of them. I'm sure there are many running purists who snicker at the idea of taking walk breaks, but based on Jeff's research and experience, they may be the ones looking for the orthopedic surgeons.
Like many people over 50, I was worried about running, because I had heard that running, or even strenuous walking, can hurt our joints. Research shows, however, that it won't, if done right. After 30 years of following his own program, Jeff has never had an injury. The reason is simple: it calls for slow, gentle running, with scheduled walk breaks. Distance, not speed, is the goal. It's easy on the joints, and yet gives a high performance cardio work out.
Running, at any age, offers so many positive benefits: reduced risk of heart disease, cancer, diabetes, depression and dementia. Contrary to what many people believe, running does not predispose joints to arthritis. In fact, studies show that walking and running can help even chronic health problems. You can do it anywhere, anytime, and it's free.
A few months into Jeff's program, I was hooked: happily running three days a week (with our rescued dog, Gunther, at my side), burning calories, losing weight and having a lot more energy. On the non-running days, I started walking for 30 or more minutes, even climbing up and down my building's staircase a few times, giving my body a reason to move every day. No gym, no trainer, no cost.
But something else started to happen. Being a creature of habit, I usually take the same path through Central Park during my runs, in the same direction, playing the same Tom Petty music on my iPhone, instinctively knowing exactly when to take my 30 or 60 second walk breaks. I found myself "running on autopilot." While always aware of my surroundings to ensure that I was safe (cars, bikers and other runners are often nearby), there was a subtle change taking place: I became more focused, concentrating on my breathing, letting stress and tension melt away. I no longer cared how fast I was going, or how many people passed me. My body and mind worked in unison, creating a steady, rhythmic pace. A deep feeling of wellbeing flooded over me.
I had moved into a state of meditative running.
New studies are always coming out which underscore meditation's power to help us concentrate, focus, be more aware, calm and relaxed, offering possible health benefits such as lowering blood pressure, among other things. But, meditation wasn't anything I intentionally experienced before, nor had I set out to do it while running. Intrigued, I did some research about mindful meditation, and came to the conclusion that each time I ran, I was slipping into a state of meditative running, which was having the same positive impact on my health and life had I been sitting on a yoga mat for an hour every day.
According to the Mayo Clinic:
Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.
And a recent report on Sciencedaily.com stated:
Participating in an eight-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy and stress.
By combining the disciplines of meditation with those of running, I discovered a powerful key to happiness and health that anyone -- at any age -- can embrace. Some of the benefits of meditative running that I experienced over the last few years include:
The physical benefits have been more obvious:
My clearest thinking happens while I'm in a state of meditative running. A year into it, I developed the concept for my first book, "The Best of Everything After 50" (in which I discuss the Run-Walk-Run program in great detail), and my weekly Huffington Post articles are thought through and very often written (in my head) while I run. If there is a conflict in my life, or a problem that needs solving, invariably the answers become clear during those times.
This year, I am running in the NYC Marathon to celebrate my 55th birthday (some details are below). Naturally, the idea came to me one day when I was out for a run. My body and mind kicked into a perfect meditative rhythm, and at that moment, I had no doubt that I could not only handle the physical endurance that would be required to train and complete a marathon (however long it takes me) ... but I would embrace it as a symbol of my new-found physical and mental power.
Haruki Murakami describes with beautiful candor and eloquence how long-distance running is now an integral part of him. In "What I Talk About When I Talk About Running" he wrote:
Long-distance running (more or less, for better or worse) has molded me into the person I am today, and I'm hoping it will remain a part of my life for as long as possible. I'll be happy if running and I can grow old together.
I'm running in the NYC Marathon in November to celebrate my 55th birthday and raise money for the Pancreatic Cancer Action Network, in memory of a friend who succumbed to the disease last year. Here's an update on my training schedule:
Every other week I'll be adding another mile or so to the long run (keeping the two short runs the same distance), and I will be adding "speed work" to my training. This week, I ran 10.5 miles, so next week my long run will be just 5 miles. Stay tuned!
For more information on the Jeff Galloway Run/Walk/Run Method, check out his website, www.jeffgalloway.com.
Follow Barbara Hannah Grufferman on Twitter: www.twitter.com/BGrufferman
Barbara Hannah Grufferman: The Ten Commandments Of Turning 50: A Manifesto For All Ages
Cathy Margolin, L.Ac. Dipl. OM: Easing Menopause Symptoms With Food
Red Room: Madeline Sharples: Fitness at Any Age
Start by breathing out fully and taking six steps as you do so. Then inhale for the next 6 steps. Repeat this process. To make your breath full squeeze your stomach muscles to squeeze out as much breath as you can. This will allow you to inhale more breath. Now if you start running, you can do the same thing and exhale as you run 6 steps, and inhale as you run the next 6 steps.
Try to lengthen this to 8 steps if you feel like it. It's best to breathe through the nose while doing this process. When you master this breathing rhythm you can add to it by imagining the breath as a stream of energy, which comes into your heart on inhalation and goes out from your heart on your exhalation. Feel the breath coming into your heart from the back as your breathe in, sweeping you along like a powerful current.
You'll feel a sense of flow, that your breath is driving your forward and moving your legs. Feel the flow of energy moving through you. Learn more at http://healthy-heart-meditation.com
I think I mentioned that I used the Galloway method when I ran the Marine Corp Marathon at 50. I then stopped running and started cycling--which I love, BTW. But I have recently started to run/walk again a couple of times a week and I agree that not thinking about speed and how many people pass us (mostly much, much younger, of course) it is easy to get into that wonderfully meditative calm.
Thanks for all your great articles.
Thanks so much . . . so glad you're enjoying these weekly articles, and it's really great that you're back to running/walking. There are so many benefits, most of which I included in the article, but the fact that we can do it anywhere, any time, and it's FREE . . . makes it extremely sustainable.
Stay in touch!
Best,
Barbara
Good running!
all best,
Barbara
http://raisingamazingdaughters.wordpress.com
All the best . . . .
Barbara
I read your article and smile while reading same, I ran three (3) times a week as well, doing a minimum of 6 and a maximum of 8 miles some days. I have never run walk but having read your piece I will no doubt try it. I have been running now for about four (4) years and it is refreshing to just goes out and run in the mornings especially with it rains.
Great article, keep it up
Please stay in touch . . .
Best,
Barbara
Thanks
If you don't run, please give this program a try. I promise you, you'll love it, and you'll never look back. Stay in touch!
All the best,
Barbara
I started running back when Jim Fixx's book came out; it got me to drop a ten year, 2 pack per day habit permanently, along with some packed on pounds. I still remember the heightened feeling and the experience of everything from work to play. I have not maintained the habit, unfortunately, but after reading your posts for a while, I want those feelings back… you have convinced me to resume the lifestyle. Thanks!
Lawson
Best and thank you for your kind comment,
Barbara
All the best,
Barbara
During my four years of running, I have seen this sport explode in this area. Maybe due to the economy or stress of living, more people are buying a pair of running shoes and getting out there. I run at all hours of the day. I see Central Park buzzing with runners and bikers starting at 5:30 am and continuing to 8:30 pm. It's a great sight to see!!
If anyone would out there in the NYC area interested running, go see Mary at The Jack Rabbit Running Shop. Located at 85th and Lex, she will fit you into your first pair of running shoes like no one else! She and her team of running experts are the best out there, from beginning runners to elites.
Barbara, if you'd ever would like a running buddy, you'll know where to find me...
Congratulations on all your marathons and races!!!
Best,
Barbara
Westerners don't get meditation, since we're raised to believe that the mind must be busy all the time. This is related to work ethic and the notion of productivity, I think. That's why we're sick all the time. Meditation is not just for Asians anymore.
Think about that the next time you lie in bed awake worrying about bills, your job, health problems, etc. I suggest walking down to the public library and checking out any book by Shunryu Suzuki. Thanks.
homelessinportland.tumblr.com
All the best,
Barbara
"Meditative Walking" is wonderful also . . . anything that keeps our bodies moving, especially in that rhythmic sort of way, is beneficial on so many levels.
All the best, and thank you for reading and commenting,
Barbara
I encourage you to go back, even if it's just three days a week, as I do. Try to incorporate the walk breaks into your running (or the other way around!). The benefits are amazing . . .
Thanks for reading and commenting,
Barbara
http://www.huffingtonpost.com/2011/05/23/joint-replacement-knee-hip-surgery-baby-boomers_n_865368.html
Walking is a wonderful way to achieve this same level of wellbeing as I described, but if at all possible, try to add a little running into the program as well. It's a form of "interval training" that has proven benefits for the heart, lungs, and for burning fat.
Of course, it's always wise to check with your doctor before starting any new program.
All best,
Barbara