When Jean Blakeman, Training Specialist at Dow Jones and Co., presented her fitness trainer, Jessica Berger, RN, with a 2001 Wall Street Journal article featuring the walk-break method of training for a marathon, Jessica took it and waddled with it.

Realizing that the strategy of running-walking could help more people run more safely if the emphasis was placed on walking rather than running, Jessica modified Jeff Galloway's celebrated training method into something that even injured or ill people could safely accomplish. The results speak for themselves.

Fitness Formulas' Penguin team finished the Hot Chocolate Run with ease, coming in 2 minutes faster than last year's slowest runner.

The method was deceptively simple. Instead of continually ratcheting up the ratios of running to walking so that the person ends up running most of the time with planned walk breaks, Jessica's Penguin Method intentionally calls for the "runner" to briskly walk 3 or 4 minutes, and then sprint for 1 minute. The ratios do not change. It is amazing to experience the effect of this method.

"I never thought I would run again," exclaims Baystate Registered Nurse Joyce Young. "Along with my recent shoulder injury, I have a lower back injury from four years ago that is easily aggravated. But Jessica proved me wrong when she introduced me to her Penguin Training and I've been hooked ever since. Not only am I running again and both my shoulder and back are not bothered by the running, but the tremendous endorphin rushes I experienced in the first few weeks were out of this world! I still get the "exercise high" but it has evolved into a deeper more peaceful feeling when I do my Penguin Training". After Penguin Training, Joyce finished the 5K fresh as a daisy, with a time of 37:18.

The Penguins were mentally coached to expect that the rolling enclosure, the cheerleaders, the police and all of the fanfare at the finish line would be long gone by the time they pulled up the rear. Much to the Penguin's surprise, they were not the last ones to complete the race, and were met by cheers, hot chocolate and all of the fanfare enjoyed by the faster runners. This method is especially effective for people recovering from injuries. Jean Blakeman, who inspired all of us to start this method, supported her friends by running with the slower Penguins. Julie Zuckman, who works in Special Education, broke her leg a year ago. She successfully rehabilitated her knee, fitness training and Penguin Training with Jessica. She safely completed the 5K, posting a real runners time. Says Julie, "Just finishing is important". Julie's athletic husband, Peter Haas, a Political Science Professor at UMass broke from the Penguin pack. He used the Penguin Method to train and was able to run farther than he has ever run in a decade posting a finish time of 34 minutes.

Penguin Training challenges students to let go of the expectation to be fast and to embrace the idea of simply finishing the race. In our speed worshipping, competitive society, watching everyone else zoom off into the distance as you waddle along the race course shines the spotlight on self-care.