Portrait of a Runner

It all starts with the feet. The birth-place of injuries. I'm a life-long heel striker, and I've paid the price for it. When I started running in the seventies, proper running form didn't exist. Well, this isn't true, but my cross country coach never once mentioned form. He talked about strategy. "Crest the hill" was his favorite saying. But form? Nope. He never mentioned nutrition either, except one time after a Friday practice, he said "Don't drink too much beer tonight, kids, we have a meet in the morning." This was the seventies. Things were different.

My long, loping stride, launch from the toe, land on the heel was common, fine with my coach. And the result was nasty bouts with shin-splints and twenty years of knee bursitis. I can be stubborn. I always think I know what's best – for me, for others. I could never be convinced that my running form was related to my injuries. Running partners would complain about my foot-slapping gate. Running on a treadmill was an embarrassing racket. A recent reading of Christopher McDougall's "Born to Run" changed all of this. His early chapters talking about form and injuries caught me off guard. Made me think of myself. And his descriptions of trail running reminded me that wooded trails were my favorite place to run.

Eighteen months ago, I set out to work on my foot strike, my stride. Move to a mid/front sole landing, with a tight, gliding stride. And I think I've finally got it. I have the evidence. A few weeks ago, I ran a five mile road race. My first in two years. Since coming off an injury (knee bursitis, again), and rebooting my stride, I've stuck to the trails, even in races. Nothing on the road for 24 months. But this race is special to me. I was its first race director, and I had the privilege of laying out the course. A simple out and back with nothing but hills. It's not a very popular race, too hard for the 5K crowd, not long enough for the half-marathoners. 8Ks and 10Ks seem to be out of favor these days. At least in my region.

At the home stretch of this race a photographer was shooting the runners as we finished. He got a couple of good ones of me. One head on, and one from the side. With these, I'm able to evaluate my stride, my posture. And because it is the end of a race, when I'm tired, the data is more pertinent than when I set out – when proper form is foremost in my thoughts. Looking at these two photos of my finish, I'm elated but surprised to see good form. Upright posture, a perfect foot strike. Right on the ball of my foot. This success has been hard won. Switching strides thirty-five years into your running career takes effort, pain. Relearning what you know. Building new muscles. Back to basics, back to the start. Every run felt like my first. My calves hurt all the time. My foam-roller was my most important running equipment.

My pace took a two minute hit while I learned my new stride. Everything I ran was at a ten-minute pace. Not my normal eight. Short, long, it didn't matter. All runs came in with ten-minute splits. And my pace has been slowly creeping back down ever since. My overall time for this race was about thirty seconds off the time I posted four years ago. This race was 8:10 per mile, so I'm going to call myself done. I'm as fast a runner as I used to be, pre-switch, and now I have proper form.

Two years ago, I ran the same race and did fairly well. I can't compare times because the volunteer who set up the turn-around point missed by a quarter of a mile. Still, it was one of my faster race-paces since I left my thirties, down in the sevens. The same photographer was taking pictures at the finish and he got a clean one of me. I looked like hell. In pain, terrible form, and somewhat emaciated, skinny, old. Fast, but sickly.

I work at a community center with an awesome fitness center. Huge floor, comprehensive selection of weight machines and free weights. But I never used them. My exercise routine was spinning and yoga. I was disdainful of people who pumped weights. I didn't see the point. I was strong, flexible and fit. Most people at a fitness center are trying to lose weight. I couldn't have been any thinner, more lean. I felt that I was everything that everyone else was trying to achieve.

The guy who finished the race immediately after me was Brad, my co-worker's boyfriend. We were in the same age group, and he trash-talked me a bit before the race. There is a good photo of him finishing the race as well. And the contrast between his photo and mine is sickening. He is upright, buff, confident. Pumped up, almost cartoonish – like Captain America. He looked great. It doesn't matter that I beat him. He looked better losing. Much better. I was so shocked by the difference in the photos that I started lifting weights again.

Fitness-wise, this has been a ground-breaking two years for me. My entire adult life, I've exercised, a lot. But I've never really had an exercise program, a clear idea of what I was trying to achieve, (other than fitness). Running, mountain biking, soccer. Weight-lifting, swimming, yoga, spinning. I've been fairly fit, but without a plan. In and out of fads, focus areas. Essentially working however I wanted, whatever felt right. Without thought to an overall fitness goal. Imbalanced muscles – especially my quads – countless injuries.

After comparing myself to Brad, I wanted some muscle mass. I wanted to look fit, not just thin. And I'm a much healthier person for it. I began to put as much mental effort into my fitness program as the physical. I began researching workouts, proper form, muscle balance. I incorporated plyometric drills and compound lifts a la Crossfit. Stole bear-crawls and power-ups from Parkour. I inserted intensity drills into my spinning class after completing a HIIT certification. And I added body-weight exercises from www.bodyrock.tv (I go to that site for the workouts, really). Gone is the split-system weight training I used twenty years ago. My exercises now are much more in line with real-world activities, not just pressing weights.

The results have been remarkable. Not only do I look more fit, I am more fit. Better muscle balance, fewer exercise injuries, faster recovery. A stronger runner, more of an athlete. Body awareness, tighter, sturdier, stable. This all helps my trail running, and it helps me age. Now in my fifties, I feel that my fitness is still improving, or once again improving after a long break. It gives me hope that in ten or twenty years, I'll still be running trails, working out, instructing spin classes. My current retirement-career goal is to be a personal trainer to the over-fifty crowd. Not for people just wanting to tone up or lose some weight. Folks who are looking for true fitness. Setting new goals, stretching to achieve them. But for now, I'm working on myself.

Family Fitness

When I was a kid, my father played squash almost every workday and tennis every weekend. He was fortunate. Working in the Pentagon, he was immersed in a culture that rewarded physical fitness, and he had access to a world-class fitness facility. This was the early 1970s. The "workout" craze of the ‘80s – Aerobics, Bally's Health Clubs, the running boom – was a decade away. But in my house, active adults were the norm. Not so for my friends. Few of the other adults in my neighborhood did much of anything.

On the other hand, kids were always active. We lived in a neighborhood with several large families on each block. Every third house had a basketball hoop and pickup football games were a daily occurrence. Packs of kids roamed the neighborhood on bicycles and there was ample wooded space to explore.

Today's world is very different. If I see someone running or bicycling around my block, it is much more likely to be an adult than a child. Many of the kids in town are active, but typically on sports teams in scheduled practices or games. Packs of kids don't roam. The woods behind my house are deserted. I rarely see kids in "pickup" activities, mine included.

Neither of my kids is inclined to play team sports. This is not too surprising, my wife and I gravitate towards solitary activities like running, cycling and swimming. Like it or not, kids learn from their parents. When parents do nothing, kids are more likely to do nothing as well.

Life-habits are learned as children, and I want my kids, all kids, to learn the habit of physical fitness. There are some bright spots. In my daughter's middle-school gym class, they start every session with a one-mile run. But gym class is only every fourth day. And kids are NEVER assigned gym class homework. I'm not sure why this is, but an assignment to lead their family in a few fitness activities each week would be a great way to keep kids moving through the week.

This isn't just about kids. County statistics show that kids are half as likely to be overweight as the adults around them. All kids and adults need to settle into a regular fitness habit. It doesn't have to be boring and it doesn't have to be the same every time. A fitness routine is an excellent opportunity to do something as a family – you know, "quality time with the kids".

For example, all through the summer, my wife and I, along with our two grade school kids, go for a walk around the neighborhood just about every evening. During the warm weather months, we try to spend at least one weekend morning riding bikes through the local park. Throughout the year we take time to go swimming at the Y's indoor pool. And regardless of the weather, we seek out interesting places to go hiking. When the snow starts falling, my kids start talking about hiking. It is impossible to determine what will develop into fond childhood memories, but I have a hard time believing that my kids' memories will not include hiking through snowy woods with their parents.

Wintertime can be tricky. With shorter days and polar vortexes, it can be hard to find a warm or lighted place to exercise. Fortunately, my family has a Y membership that provides us access to indoor space. This winter, our weekend focus has been "family bootcamp". We set up a series of exercises – each of us pick a couple -- and we each do the ones we want. Some are more adult, some are more kid oriented, but all get us breathing, sweating and building muscle mass. I can't remember the last time I did a 'crab-walk' but I now find it to be as good a triceps exercise as dips. When was the last time you did a wheelbarrow – remember that? Someone holds your legs and you walk on your hands. Pushups, shuttle-runs, broad-jumps, sprints. Often my kids are better at these activities than I am.

Initially, I thought this was going to be one of those activities that the adults want to do and the kids think of as a chore. But every weekend, I hear the same thing: "When are we going to do bootcamp?" They have truly embraced this as a fun activity to do with their parents. And all of us come home spent. The best work out of the week.

Because every family is different, each will come up with different fitness activities. Touch football, Frisbee, whiffle ball, hula-hooping, skating. Really the list is endless. It just comes down to commitment and sometimes a bit of compromise. Try out some of your kids' games. They may wind up being more fun and more challenging than you think. The important thing is to get moving, and to get moving as a group.