From left brain walker/jogger to right brain runner in time for Peachtree

Eager to learn how to like this brutal sport in time for the 40th Annual Peachtree race, I consulted Jeff Galloway, Atlanta's premier running coach and a former Olympic runner. At 64 years old, Galloway embodies everything I admire in runners: he's got the lean physique, a laid-back kum ba yah attitude and an indefatigable spirit. Maybe that's how he has the energy to have trained an estimated quarter million people. Did I mention he runs a marathon about once a month?

We recently met at a Phidippides running shoe store in Sandy Springs, where Galloway gives one-on-one critiques to people like me.

"Running can feel good and it doesn't have to hurt," he said confidently.

We'll see.

Before I jogged for him, we chatted about my goals and hang-ups. For one, after receiving my finish line photo from last year's race (in which I finished in a modest hour and 19 minutes), I learned that my feet point outward like a duck. I told him about my deal-making mentality, such as "if you run to that tree, you get to walk for a minute" and that I wish I could develop that praying mantis-like runner's body.

More importantly, I wish I could take off for 12 miles with my dog, who currently nips my rear when we jog as if prodding me to go faster.

He diagnosed my first problem very quickly: I'm over-thinking this. I'm living in my left brain, that deeply analytical vortex that views things as a process. (And indeed, running is a process.) My left noggin', and my slightly out-of-shape self, is keeping me from experiencing runner's euphoria, he explained.

After 51 years as a runner, Galloway lives squarely in the right side of his brain, he said. When he jogs, his imagination takes over.

"My head feels good ... My right brain smiles," he said. "I feel relaxed, empowered and accomplished after every run."

That explains his mellow attitude, as well as my uptight one.

I jogged for him, trying not to be aware of the camera in front of me. After a few laps, he gave me the skinny: I have a slight forward lean, and I bounce. In other words, I waste energy by extending my back legs too high. Immediately I realized what he meant: I was a high school cheerleader who spent her off-time in aerobics classes. Perky jogging in place was practically our default mode.

Galloway advised that I think about "shuffling" instead of bouncing, and told me not to worry about my natural duck-footed form, unless it's causing me pain. He suggested I visualize myself as a puppet on a string, which can help keep me in an upright position and minimize neck strain.

I also asked him if my arms should be loose by my side or tight like a chicken wing, to which he replied:

"When it comes to arms, do whatever you want. It won't hurt you. Now, it might hurt somebody else," he joked.

Then the Olympian let me in on a little secret: I don't have to run the entire time to be a runner. He advocates a training method that incorporates walking. For example, beginners like me should run 20 seconds and walk 40 seconds of every minute. This run/walk regimen preserves your energy, keeps you at a steadier pace for longer periods of time and helps minimize injury, he said. Despite his years of running, he, too, takes breaks during every mile of his run, he assured.

Armed with a training plan (see below) and a Gymboss, a neat clip-on gadget that buzzes when you should switch paces, I also found I had an upbeat attitude.

"I think I'm a new woman," I told Galloway as I shuffled -- not bounced -- out of the store.

He quickly corrected me: "A new running woman."

Katie's Plan:

Run 20 seconds and walk 40 seconds of every minute. Start by training for just 10 minutes a day, and bump up three to four minutes every two days until training for a steady 30 minutes. On the weekends, aim to run/walk at least two miles. Increase by a mile each following weekend up to six. Galloway also suggests running a 5K at least once before the July 4th race.

Training tips:

Source: The Atlanta Track Club