From Walk/Run to Marathon: Finding Calm in the Chaos

By: Christina De La Torre, PT, DPT

If someone had told me a few years ago that I’d be training for a full marathon, I would’ve laughed—while gasping for air halfway through a 0.5-mile walk-jog. But here I am, gearing up for the Mayor’s Marathon in June, with another half marathon in July. What started as walk/run 5Ks after having my first child in 2017 slowly evolved—very slowly—into something that now feels essential. Not just for my physical health, but for my peace of mind.

My journey back into running wasn’t about chasing medals or beating personal records. It was about trying to stay afloat during a stressful time. In 2021, after moving back to Homer and juggling life’s many hats, I found myself feeling... off. I ended up in my doctor’s office after noticing changes in my heart rhythm. He gave me two options: start medication (which he didn’t think I truly needed) or start moving again—for me. That second option stuck. But here’s the thing: I’m the type of person who needs a goal to stay accountable. So in 2022, I signed up for my first half marathon, backed by my coworkers and friends.

Since then, I’ve run five half marathons and sprinkled in a bunch of 5Ks and 10Ks. Somewhere along the way, running shifted from a form of exercise to something deeper. It’s become my quiet space. A time to reflect, to push myself, to feel grounded in a world that can feel chaotic. It’s the one time of day where the only thing I have to do is put one foot in front of the other.

Physically, running has brought some major wins too. Over the past year, I’ve lost more than 20 pounds and am steadily working toward a healthier BMI. And yes, a healthy BMI (when used as one of many measures) is linked to lower risks of cardiovascular disease, diabetes, and joint strain [1]. But for me, it’s never been about the scale—it's about how I feel moving through the day.

Of course, anytime someone hears I’m a long-distance runner now, the same comment always pops up: “Aren’t you worried you’ll ruin your knees?” It’s a valid concern—but research says no, running does not increase your risk of knee osteoarthritis. In fact, recreational runners have been shown to have lower rates of knee OA compared to sedentary individuals [2]. The key is running smart—listening to your body, training gradually, and building strength where it matters.

And that’s where physical therapy can really shine. Running pain is never “just part of it.” If something hurts, that’s your body trying to tell you something—and a good PT can help you translate. Strengthening your core and glutes, for example, is huge for reducing the risk of injury. These muscles help control movement patterns, stabilize your pelvis, and absorb impact so your joints don’t take the brunt of it [3]. Without that support, it’s easy to fall into faulty movement habits that lead to pain.

If you’re thinking about getting into running—do it. But do it thoughtfully. Start small. Walk-run intervals are a great way to build endurance safely. Listen to your body, invest in decent shoes, and don’t underestimate the value of strength training and recovery days. Most of all, let it be yours. Your pace. Your path. Your time to breathe.

Running won’t solve everything, but it’s given me a healthier, more grounded version of myself—and I’m all in for that.

— From your friendly Summit PT runner 🏃‍♀️

References

1. Harvard T.H. Chan School of Public Health. (n.d.). Maintaining a Healthy Weight. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/

2. Alentorn-Geli, E., et al. (2017). The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 47(6), 373–390. https://doi.org/10.2519/jospt.2017.7137

3. Ferber, R., et al. (2010). Strengthening of hip and core musculature in runners: A randomized controlled trial. Physical Therapy in Sport, 11(3), 131–139. https://doi.org/10.1016/j.ptsp.2010.06.006