The Alexander Technique and Coping with Chronic Pain

A significant setback in my 20s transformed my approach to physical activity.

By the time I turned 50, I had spent years learning to be more in tune with my body, largely thanks to the Alexander Technique. I felt ready to incorporate running into my routine again for several reasons: I enjoy the outdoors, it raises my heart rate, I’m entering menopause and need weight-bearing exercise to combat bone loss, I fondly remembered the feeling of running, it helps alleviate stress, and my body thrives on diverse activities. Plus, I’ll admit that running positively impacts my physique—my vanity appreciates how I look in jeans after a run!

My main objective at 52 is to enjoy running while avoiding injuries. Every decision I make regarding running aligns with this ultimate goal. Here are five strategies I’ve adopted to maintain a pleasurable and injury-free running experience thus far:

1. Prioritize Warm-Ups

Before resuming my running journey, I attended a workshop focused on running biomechanics. The instructor, a man in his 60s, shared invaluable insights. At 52, I value advice from someone experienced with older bodies far more than I would from a 25-year-old. One critical takeaway was to never skip the warm-up. "Even if it's 10 degrees outside," Malcolm advised, "don’t just step out and start running." I learned to incorporate brisk walking or, in colder conditions, a series of gentle jogs mixed with brisk walking. My warm-up can last 20 minutes or more, occasionally matching the duration of my run. If I choose, I include dynamic exercises like high-knees or heel kicks.

2. Tune Into Your Body

Realistically, I’m not aiming for the Olympic Trials, so if I’m not feeling up to a workout, I’m flexible with my plan. If my body signals a need to walk instead of run, I listen. This attentiveness extends to my warm-up; some days require a longer warm-up, while others can be shorter.

3. Incorporate the Run-Walk Method

When I restarted running, I utilized the Couch to 5K program, which I highly recommend. The initial phases emphasized a run-walk method—running for a set time followed by walking for an equal duration. By the end of the program, the goal is to run the entire 5K. I found that my body prefers this approach to running straight through three miles. This method, popularized by Jeff Galloway, is beneficial because walk breaks facilitate quicker recovery, minimizing muscle damage.

4. Embrace Variety

Having managed chronic pain for years, I recognize the importance of daily movement in various forms. My routine includes swimming, Nordic walking, hiking, dancing, and now running. I intentionally avoid monotony in my running; I vary my routes and incorporate different terrains. I might run on hilly paths near my home or opt for a flat trail at a local park. I also mix up my intervals, ensuring my body’s needs dictate the intensity of my runs.

5. Prioritize Rest and Recovery

I rarely run on consecutive days, often opting for alternative activities or simply resting when necessary.

I’m continually inspired by individuals who began running later in life. My husband’s involvement in Minnesota's USA Track and Field organization allows me to meet many runners over 70 who began their journeys in their 50s and continue to thrive, some even into their 90s. One memorable encounter was with a petite woman in her 80s who attended to receive an age group award. When I asked her why she started running, she explained it was to improve her balance. Although she didn’t feel less "wobbly," she persevered and kept running!

Here’s to the belief that it’s never too late to begin something new or revisit a past passion. What are your aspirations for 2022?

I am a coach specializing in posture and movement, trained in the Alexander Technique. If you’re interested in discovering enjoyable ways to explore your posture, consider signing up for my newsletter, where you’ll receive a free booklet containing five tips for exploring your posture in fun, manageable ways—no standing up straight or pulling back your shoulders required!