Practicing peace

Walking is a deliberate, repetitive, ritualized motion. It is an exercise in peace.

The Buddhists talk of “walking meditation,” or kinhin, where the movement after a long session of sitting, particularly movement through a beautiful setting, can unlock a different kind of stillness than traditional meditation.

~ Ryan Holiday from,

Running is also a deliberate, repetitive, ritualized motion.

But gosh do I hate running. There’s no peace at all. At the very least, I’m glad that I can run (in the shoes I like to wear, for the general health of my feet,) without injury. I can go a good mile—where “good” refers to the length, I’m not cheating calling the distance “a mile”… I emphatically do not mean the running of said mile is A Good Thing. I digress. I can go a good mile and I’m confident that the next day I will not be in agony. I know that running is exceedingly good for me. I sleep better that night, am in a better mood the next morning, and something about that level of effort just turns the volume down on the rest of the world for a good day or even two.

But I know people who swear that running is peaceful. …that running is meditative. …that running is an enjoyable part of their life. …something they even look forward to.

I sure wish I could figure out how to reconcile those two alternate realities.


Creating running intervals from Morse Code

Here’s an interesting way to use Morse Code to generate running intervals. It’s complex enough to generate infinite variety, but simple enough to generate a workout quickly.

“Running” Morse Code…

The dot duration is the basic unit of time measurement in Morse code transmission.

Select a corresponding amount of running time for the basic unit; Let’s say a “dot” will be 10 seconds of running.

The duration of a dash is three times the duration of a dot.

…so we’ll be running 30 seconds for each “dash” in Morse Code.

The letters within a word are separated by a space of duration equal to three dots,

…so we’ll have 30 seconds of walking between each letter.

and the words are separated by a space equal to seven dots.

…so 70 seconds of walking between each word.

…from Basics of Morse Code,

Finally, you need a handy Morse Code converter, such as (No relationship to me.)

Build a running sequence like this…

Grab a word, phrase, whatever you want to try “running”. For example, “I AM SLOW”, in Morse Code, is:

.. / .- -- / ... .-.. --- .--

The word “I”, one letter, is simply two dots, ..
…two dots at 10 seconds each, that’s 20 seconds of running for the letter, “i”.

For the space between the words, 70 seconds of walking.

“AM” is, two letters, .- --
…dot-dash is 10+30, so 40 seconds of running
…space between letters is 30 seconds of walking
…dash-dash is, 30+30, so 60 seconds of running

Another space between words, 70 seconds of walking.

“SLOW” is four letters, ... .-.. --- .--
run 30 (S = 10+10+10)
walk 30 between letters
run 60 (L = 10+30+10+10)
walk 30
run 90 (O = 30+30+30)
walk 30
run 70 (W = 10+30+30)

…or more simply, the whole running sequence can be written:

20 / 40 60 / 30 60 90 70

You get a 70-second walking break at the “/” between words, and the 30-second walks between letters at 40-60, 30-60, 60-90 and 90-70.

More examples…

“Mississippi” leads to:
-- .. ... ... .. ... ... .. .--. .--. ..
60 20 30 30 20 30 30 20 80 80 20
(with a 30 second walk between each of those letters)

“run faster” is:
.-. ..- -. / ..-. .- ... - . .-.
50 50 40 / 60 40 30 30 10 50

…and “movers mindset” is:
-- --- ...- . .-. ... / -- .. -. -.. ... . -
60 90 60 10 50 30 / 60 20 40 50 30 10 30