Here in New York we've just finished another marathon season. I have had a lot of competitive runners as clients over the years, many of them with a natural talent for running that the rest of us don't have. For those who feel the call of the marathon, I think it's great. But I tend to go against the current fad that every runner has to be a marathoner. There's something to be said for putting away the rigid goals and just enjoying running, being outside and energetic, the way you did when you were eight. So for those of you who enjoy running or want to start, but don't want the pressure, I offer The Type B Personality's Guide to Running.

Keep in mind when I write these things that I'm not a sports doctor, or a personal trainer, or even that great of an athlete. I'm just a kid that got cut from the middle school basketball team, became an out-of-shape musician with tons of muscle tension and headaches every other day, and then had to figure out as an adult how to get my body going again. (This led me into massage therapy, which I have been practicing since 2000, and into a more serious study of body function.) The point is, you should filter anything I say through your own instincts and experience, but here are some things that have helped keep running enjoyable and beneficial for me in the last eight years.

1. Forget about the gadgets, gear, and measurements. I prefer to run without watches, or monitors, or ipods—just my brain and my shoes. I don't even keep track of distance anymore. These are personal choices, but I like to get rid of both distractions and expectations, and just listen to my body. This way, I find that the only discipline required for running is putting on my shoes and walking out the door.

If I'm feeling sluggish, it may take 5-10 minutes for my energy to change gears, so I just run slow and relaxed until I wake up. Then my athletic energy will take over I will naturally want to push myself through a good workout. Occasionally I just can't get into it, so I give myself a break (slow down, shorten the run). I don't feel guilty about that at all; in fact, I enjoy running all the more because of it. It keeps me from burning out, and it usually will prime me for a great next run.

I've never run with music. Maybe I'd love it if I did, but I think I'm happier without it. I usually end up with some song going through my head anyway. But having set no real expectations, I don't need the music to keeping pushing me down the trail. I'm free to listen to my own rhythm: my steps, my heartbeat, my breathing, the shift in my hips, the (hopefully minimal) creak in my knees.... And when all that is in sync, it feels great to find the natural crescendo that takes me sprinting to the finish. More on that in point 4.

2. Break up repetitive motions. I think the primary thing that makes running hard on the body, not to mention monotonous, is the repetitive motion of stepping one leg in front of the other the same way for miles and miles. It creates imbalances in the body, making certain areas take all the strain while other important areas can get lazy. There are, however, several ways you can shift your patterns.

One is to put a moderate hill in the first mile of your run, and be a bit aggressive with it. This naturally gets the hip and pelvic muscles active in a way that running on flat land doesn't. Another is to vary your pace, going faster for 50-100 yards, stretching out your stride in the psoas and groin, then slowing down for a little rest. The third is not to run in a straight line. Pretend that you are running an obstacle course: zig-zag, do an imaginary tire run—anything that engages the hips, heightens your energy, and keeps your feet from landing in the same predictable spot. If you have good footing you can do this by running on unmaintained trails (but know your limits and be careful). And in Central Park you can do it just by dodging people!

You may have noticed that the key to each of these tips is to get your hips working. This builds core strength and keeps the body flexible, taking stress off weaker joints. In the short term it may tire you out, and you won't be able to run as long. But hey, you are a type B runner, so you don't keep track of that stuff. If you attack a hill, go as slowly as you want when you reach the top. You'll naturally pick up the pace again after a rest. If you are too tired, walk a bit. Eventually you will recover more quickly, and in the long term you'll be stronger, faster and in better shape. In time, just slowing down a bit will feel like a rest break.

3. Get the shoulders working. The legs aren't the only thing that get into repetitive ruts. It's very easy to start running with your shoulders in one position that gradually gets tighter and tighter as you go. Shoulder tension inevitably extends into the ribs, making it difficult for them expand and allow breath in.

Make sure you get those muscles working during the first part of your run. Do a little shadow-boxing as you run, or a speed-bag type motion (one arm at a time). If you are afraid boxing moves will make you look far too cool, I highly recommend choo-choo train arms (still one arm at a time). I've been known to do them all, but anything that gets the shoulders rolling in circles is good. Turn your neck slowly from side to side as you do them. As with the hips, once those muscles become involved in the process, they will heighten your energy and make you feel better.

4. Find your groove. While the Type B runner doesn't measure times or distances, he does have a goal. The goal is to find your groove; to get the whole body activated so that as the run progresses, you find a natural stride that gets stronger and stronger to the finish.

An ideal run on my standard route goes something like this: start out slow, let the legs find themselves, get the arms and shoulders moving. After 3/4 mile or so there is a hill. I'm a fairly warmed up now so I pick up the pace going up. I slow way down at the top, and naturally increase speed again as my body feels like it. After recovering from the hill my stride is naturally longer and more powerful. I feel my hips naturally engaging, and make sure my shoulders are engaged. Any little dips or hills naturally affect my speed like a roller-coaster. Through this period my body starts really working hard, but my energy is high and it is enjoyable. When I hit the hill again going down, my body feels supported and relaxed as gravity carries me down. I slow down some at the bottom and catch my breath, but the whole body is ready to work now, so as the long flat stretch continues, my stride lengthens. I feel the stretch in my inner thighs and psoas, my opposite arms and shoulders moving across the body creating torque in the lower abs.

This is a natural sprint—running fast not because you are trying, but because the whole body is engaged. This is the groove that will take you happily to exhaustion, where you slow down and stop, raising your hands in the air like Rocky, basking in the glory of a job well done.

Of course, not every run has that beautiful arc. Some days I can't get going, and on those days I take it easy. Also, I imagine that as I get older my starting and ending pace are going to get closer to being the same. But the Type B personality has the luxury of listening to herself, following her own version of the arc, searching for her groove, and accepting what the day offers. In the end, any run that motivates you to run another day is a good one.

As a massage therapist, Cameron Aiken has worked with everyone from Broadway dancers in New York to competitive mountain runners in Alaska. He specializes in deep tissue work with an emphasis in relaxation. Cameron also has a Masters Degree in Vocal Performance from Rice University, and performs professionally in the New York area. These pursuits, plus years of yoga, have led to a strong foundation in body awareness, which he has used create natural methods for improving everything from his running to his golf swing. Learn more at cameronaiken.com.