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Allan Rock, 61, is president of the University of Ottawa. An Achilles tendon injury ended his 30-year, five-day-a-week running regime, which had included four marathons and five half-marathons. But the injury introduced him to cross-training, which improved his stamina as it restored his conditioning and flexibility.

MY GOAL

"My goal used to be to bring my running time down. I did a half-marathon in 1:50. My first marathon was in New York and I ran it in 3:55. My best was 3:30, because I knew the route and didn't start out too fast. I've been lucky with health. ... Now I exercise for energy to endure long work days."

MY WORKOUT

Stretching: Mr. Rock includes stretching when he works out five or six days a week, and varies his activities. "I studied yoga, but haven't in 10 to 12 years. I do a series of my own design based on my general awareness of what to stretch and for how long. As time goes by, it's increasingly difficult to maintain flexibility."

Elliptical or rowing machine: 40 minutes.

Weights: three sets of 10 reps of bench press and biceps curls. "[They're] not huge weights, but enough to provide sufficient challenge to the muscles."

"I walk to work every day." This amounts to about 10 kilometres each workday.

MY LIFESTYLE

Mr. Rock begins his long days with an early-morning workout in his home gym, and always makes time for breakfast. "I eat muesli and toast and coffee. I rarely go out to lunch. I prefer staying in the office and I'll eat something light: raisins with cashews and almonds, or cottage cheese and tuna or smoked salmon."

At dinner, "I have to be careful about too much meat. I was raised by an Irish Catholic mother who fostered a love of that, but my wife, Debby, is attuned to salads and fruits."

MY MOTIVATION

Although an exercise regimen in addition to a heavy workload might tire some people, Mr. Rock says: "It's funny, [exercising] has the opposite effect. It's energizing. I'd be much less energetic if I didn't do it."

MY WORKOUT ANTHEM

"I listen to CBC in the morning, or jazz. I also listen to podcasts from [National Public Radio], which keep you going for half an hour easily. But generally I don't use music. ... Exercising is like a moving meditation. I think about challenges I face at work, in politics, personal issues, and when I practised law, about cases I was working on, and think about policy or diplomatic issues or a speech or articles.

"My workouts are a muse. Afterward, I write ideas and follow up with any insight I may have gained."

MY CHALLENGES

"I'm absolutely honest about saying no, I have had no challenges.

"I'm not going to win any Brad Pitt awards or gain favourable attention on a beach, but my body is durable and useful. I never had to use the warranty. Knees, hips, everything works - up until last June. And that's why the Achilles injury was such a shock when it put an end to a long relationship with a cherished activity.

"There was a time after running when I became sluggish, and it's because I was ignoring the need for conditioning. So, I was in good shape, and then after the Achilles injury I became inactive, hoping a period of inactivity would help it. It didn't. But life goes on. I really miss the endorphins and the sensations and the wonderful high from running. Now I use the elliptical; it's a new love with no stress."

THE CRITIQUE

Running days aren't over

According to Barrie Shepley, a former Olympic triathlon coach and president of Personal Best Health & Performance, "It's pretty hard to argue with the fitness program of a former marathoner and yoga student who walks [10 kilometres] a day and fits resistance training into his regime."

However, the veteran coach, who has seen many Achilles tendon injuries, says it's still possible for Mr. Rock to return to some light running in the future. "He will need to remain modest in intensity, duration and frequency," Mr. Shepley advises.

Low-impact exercise

Mr. Shepley says Mr. Rock would benefit from adding some swimming and cycling to his training program. Both are low-impact, great for cardio conditioning and can help with flexibility, he says.

"The use of his bike to and from work could give him back the pure adrenalin rush that his many long marathon training runs previously provided."

Reverse muscle wasting

"Over the age of 40, muscle mass tends to diminish in most people unless their diet and training regime are specifically designed to maintain it," Mr. Shepley said. He suggests Mr. Rock consider adjusting to a progressive resistance training program, which involves weight-load increases when muscles adapt. All in all, however: "Only a small percentage of the country's 60-plus population are in Allan's fitness and health status. Well done."