Episode 18 – Running and Walking After a Hip Replacement – Part 2 – Transcript
Welcome to the Hip Replacement Podcast, where recovery meets motivation and healing leads to a whole new lifestyle.
I’m Chris Bystriansky, your host. I’m an author, athlete, and double hip replacement patient. I’ve been through the surgeries, the setbacks, and the comebacks, and I’m here to help you do the same.
Each week, I’ll bring you tips, tools, expert advice, and inspiring stories to help you take back your life one step at a time.
Thanks for joining the Hip Replacement Podcast. New hips, new you. Let’s go.
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Welcome back to the Hip Replacement Podcast. I’m Chris Bystriansky, your host. I’m also more than 10 years out from two hip replacement surgeries. One was more than 10 years ago, and the other one was more than 12 years ago, and I’m here to share my experiences with you.
All right, so today this is part two of a two-part series on running and walking. In the first part, which was the last episode, we covered whether or not you should run and, if you do, how to lessen the impact on your hips.
In this part, we’re going to talk about covering distance faster.
A little bit about me: I’ve done two IRONMAN triathlons. There may be more in my future. I still do some events. I love cycling and swimming and just staying busy.
If you’re not familiar with an IRONMAN triathlon, it’s three different events in one day. The first is a 2.4-mile swim. Right after that is a 112-mile bike ride. And then right after that is a full marathon, 26.2 miles. I did two of them, six weeks apart, after my hip replacement surgeries.
I was training for a while to get ready for the IRONMAN triathlon—swimming, cycling, running, all of it.
About three months before my first IRONMAN, I tore my meniscus. It happened on a Sunday. In the morning, I went out for a long bike ride, then did a medium-length run. Later that day, I was in a gym coaching my daughter’s volleyball team, and when I pivoted, my legs were so sore and tired that I tore the meniscus.
I felt it right away. I was on crutches for weeks, had an MRI, saw the doctors, and yes, it was a torn meniscus.
After training for so long and having this big event coming up, I had a decision to make. Do I scrap everything because of this knee injury, or do I complete it the best I can given my situation?
Not doing the event was not an option.
Because of the knee injury, I couldn’t really train anymore. I couldn’t walk, I couldn’t run, and I couldn’t do much to prepare for the marathon portion of the IRONMAN.
So I went into the event thinking I would walk and run some of it. It turned out I had to walk the entire marathon portion of both IRONMAN triathlons.
I was prepared to run if the cutoff time became an issue, but it wasn’t. I was able to walk the marathon portion of two IRONMAN triathlons and still finish within the cutoff time.
Some people may say, “That’s not legitimate. You’re supposed to run.” But nothing could be farther from the truth. There is no requirement to run any part of these events. The only thing that matters is the cutoff time.
If you finish before the cutoff time, it counts.
There are a lot of people walking, especially toward the end of marathons and IRONMAN events. Some people walk the entire marathon portion.
When I was younger, I had some very flawed thinking. I used to believe that if you couldn’t run a certain pace, you weren’t a “real” runner. As I got older, got sick, and then dealt with hip pain, my pace slowed—and my mindset slowly changed.
Looking back, that thinking was rooted in ego.
The only time that really matters is the cutoff time. Most of us are not professionals. We’re not making a living off finish times. So if you can cover the distance and finish, that matters.
I don’t see the logic in training dozens or hundreds of extra hours just to shave an hour or two off an event time if your goal is simply to finish and enjoy the experience.
Go out there, train enough to finish safely, and have a good time.
Trying to constantly beat a personal record can become unhealthy. Every event is different—different conditions, different points in your life, different energy levels. Comparing events isn’t always meaningful.
Let each event stand on its own.
The real goal is covering distance in the least amount of time without compromising your hips.
There are two main approaches: walking the whole way, or alternating between walking and running.
I have a friend who does Ultraman triathlons. If you’re not familiar, that’s a three-day event: a long swim on day one, a 170-mile bike ride on day two, and back-to-back marathons on day three.
His weakness was the double marathon. His original strategy was to run as long as he could, then walk the rest. I suggested something different: alternating between walking and running from the very beginning.
We settled on a two-minute walk, two-minute run pattern.
He was hesitant at first, mostly because of ego. But after testing it, he realized he was covering more distance, moving faster overall, and finishing less fatigued.
It was a huge success. His second marathon was faster than his first.
That’s the power of strategy.
Now let’s talk about walking faster.
There are different types of walking:
• A stroll
• Walking with a purpose
• Walking with intent
For events, you want walking with intent.
Focus is critical. When the mind drifts, pace slows.
Tracking time and distance matters. A watch helps. You need feedback to stay on pace.
Your arms control the speed of your legs. If you want to walk faster, move your arms faster. Bend your arms at about 90 degrees. Shorter arm motion equals faster cycles, which increases leg speed.
This is physics, not opinion.
Now for the walk-run strategy: walking is the primary activity. Running is used to speed up the walk—not as rest.
That mindset change is huge.
Your walk pace should never slow down as the event goes on.
Start small. Stay hydrated. Stay safe. Choose good environments.
There are countless events out there, and they’re fun. They’re social. They make you feel alive.
Don’t let the idea that you can’t run the whole thing stop you from participating.
You can cover a lot of distance with minimal impact on your hips by walking with intent or using a walk-run strategy.
Get out there. Be active. Take care of your health and your hips.
Thanks so much for tuning in to the Hip Replacement Podcast, and until next time, I wish you the best recovery possible. Take care.
