Do Miles Really Matter?

In their 1975 research article[1], Thomas J. Bassler, MD and Frank P. Cardello, MD concluded that the more active you are, the greater the health benefits. They said, “We advocate the vigorous exercise and … life-style of the marathon runner for everyone, because immunity to coronary heart disease appears to coexist with the ability to cover 42 km (26 miles) on foot.” Dr. Bassler explained, “There is no evidence that speed protects, but mileage does.” In essence, according to their research, mileage provides the best protection against disease.

HOWEVER, later research by exercise physiologist Michael Pollock, PhD, showed a dose-response relationship between exercise and health benefits: The more you exercise up to a certain point, the better you score on such health indicators as heart rate, cholesterol levels and weight. Dr. Pollock’s research made no reference to distance or mileage whatsoever.[2]

So should a runner ignore mileage? According to cardiologist, Dr. George Sheehan, yes. As a member of the Presidential Council for Physical Fitness and an avid runner, he advocated the formula of frequency, time, and intensity. He explained that previous research indicated the frequency of injuries rapidly increased once a runner reaches 40 miles a week. He hypothesized that all runners “take 5,000 strides on each foot per hour. So the critical factor in injuries is time, and injuries begin at 4 hours of training per week, not 40 miles -- “Measuring runs in miles instead of minutes is a big mistake.”[3]

Finally, Dr. Sheehan said, “ … it’s the effort that counts.” Shifting the focus from miles to minutes is especially important for aging runners. We know we are not going to run faster, nor are we going to run consistently farther. It takes more time to run a shorter distance than years past. The 5 mile run now takes just as long as the 6 mile run did a few years ago. But we are still expending the same amount of energy for the same length of time.

It doesn’t matter how far or how fast you run. It only matters that you run.  Effort matters more than miles.

“We run ... because we enjoy it 

and cannot help ourselves.” Sir Roger Bannister 

[1] Jogging and Health, (JAMA. 1975; 231(1):23)
[2] ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults. Medicine & Science in Sports & Exercise. 30. 975-991. 10.1097/00005768-199806000-00032, 1998.
[3] The Essential Sheehan: a Life Time of Running Wisdom from the Legendary Dr. George Sheehan. Rodale Books, 2013.

3 of My Favorite Running Books

Celebrate National Library Week!

This year's theme, “Find the Library at Your Place,” highlights how libraries are offering virtual services and digital content their communities need now more than ever.  You can even check out digital books about running.  *NOTE: I indicated availability at my local library. Check your local library’s website/catalog for availability in your community.

Here are a few suggestions:

End of the World Running Club, by Adrian J. Walker

A post-apocalyptic survival tale about an overweight, lazy, selfish, man (Ed) who must run across England if he is ever to see his family again. After he completely ignores warnings for weeks, the universe rains down the apocalypse from the sky. Stranded on the other side of the country from his wife and children, Ed must push himself to run across a devastated wasteland to get back to them. Not the greatest novel ever written, but entertaining once you get past the urge to slap some sense into Ed!
*Hoopla - eBook & eAudiobook; Overdrive - eBook & eAudiobook

Running with Sherman, by Christopher McDougall
Most people are familiar with Christopher’s book, Born to Run, which is a great read, too. However, Running with Sherman, is about running a race with a rescue donkey! Christopher’s family rescues and adopts a donkey named Sherman. He was in terrible shape, couldn’t walk and was extremely fearful. His previous owners never let him out of the barn! So Sherman not only needed physical healing, he also needed mental healing. And, most important to Sherman’s healing process, he needed a “job.” That’s where burro racing comes into his story. Burro racing is a sport indigenous to the State of Colorado which is deeply rooted in the state's mining heritage. Christopher’s family, friends, and other animals worked together to prepare Sherman for the race. It turns out helping Sherman had greater rewards for the humans. A wonderful, “feel-good” book!!!
*Overdrive - eBook & eAudiobook

What I Talk about When I Talk About Running, by Haruki Murakami
If you’re looking for a book on how to run, how to run fast, or a training log, this isn’t it. This is a meditative memoir on long-distance running and an invitation to “imagine that every mile is a journey further into yourself.” Haruki shares his experiences through “travelogue,” memories, and insights. He reflects upon the influence running has had on his life and, most importantly, on his writing. What I Talk about When I Talk about Running was my introduction to Haruki’s writing and the beginning of my “journey further into” reading fiction. His Wild Sheep Chase would not have been anywhere on my reading radar if not for this book about “running.” A good author always leads you down new paths, Haruki Murakami definitely did!
*Overdrive - eBook & eAudiobook; Hoopla - eAudiobook

Adam Helmer's Run

This fictionalized excerpt is from Drums Along the Mohawk, by Walter D. Edmonds. The story is set in New York's Mohawk Valley during the American Revolution. Adam Helmer was a scout who was running to warn the settlers at German Flats of an impending attack (directed by British agents) from the Mohawks. The straight line distance he had to run was 30 miles. His actual route was far from straight, it was winding and hilly. Trailed by a pack of running warriors, Adam was MOTIVATED to run fast. The Mohawks had been trying to run him down (over a woodland trail and across streams) with "surge" tactics - one man sprinting up at a time, while the other warriors pace themselves until it's their turn.

"As he chanced a backward glance, he saw that the Indians were going to try and run him down now. The new man was there and it was evident that he was their best man...

The Indians' legs moved with great rapidity. He had already taken his tomahawk from his belt as if he were confident of being able to haul up on the white man. The gesture gave Adam the incentive he needed. He was enraged, and he took his rage out in his running ...

It was the greatest running the Indian had ever looked at. He knew he was licked, and he started slowing up very gradually. By the time Adam hit the woods, the Indian had stopped and sat down by the roadside.

When Adam looked back from the woods, the Indian wasn't even looking at him. He was all alone in the clearing and he was futilely banging the ground between his legs with his tomahawk. Adam knew he had made it. He did not stop, nor even let down quickly on his pace. All he had to race now was time. He would have laughed if he could have got the breath for it. Time? Time, hell!”

Which just goes to show some runs are not about time nor distance!

True Story of the Historic Run Which Carried the Warning of Brant's Indian Raid to German Flats

Shine On!

My headlamp and visibility vest elicit many comments from fellow predawn runners/walkers/cyclists. Most want to know where I got them and how it felt to run with the gear. Invariably they always commented, “I can see you coming a mile away!” 

Early yesterday morning I was running with my headlamp and visibility vest “lit.” A walker across the street stopped and called out to me, “Very cool! Your body is moving but your light is steady.”
I thanked him, wished him a good day, and continued running.

About a mile and a half later, I heard, but couldn’t yet see, someone coming towards me. Whoever it was sounded like he was struggling – grunt, sigh, a deep voice said, “Keep going.” Another grunt, sigh, “Don’t stop.” Grunt, grunt, grunt … sigh …. “Keep moving.”

Then, in a pool of light under a street lamp, I saw him on the opposite side of the street. He was a huge man, chugging along, wearing a T-shirt that said, “Shine on.”

I immediately smiled – his body was moving and his “light” was steady! I called to him, “Hey, runner, shine on!” and gave him a thumbs up.

He laughed, gave me a thumbs up, said, “I’m trying!” and continued trudging past me – grunt, sigh, grunt, sigh, and then he said, “I’ve got this.”

“Don't let anything stand in the way of the light that shines

 …risk being seen in all of your glory.”― Jim Carrey

Running Solo

I have always been an early morning, solo runner and I am remaining so during the Covid-19 pandemic. Obviously social distancing meant I shift my routes and running time to avoid other people. But even before social distancing, my solo running elicited basically the same three questions:

1. “You run alone? Aren’t you lonely?”
2. “Aren’t you afraid to run alone?”
3. “Isn’t running alone boring?”

1. “You run alone? Aren’t you lonely?” - No, I’m not lonely. Previously many people have suggested I join a running group, but I am an introvert. I choose to follow Susan Cain’s advice, “Don't think of introversion as something that needs to be cured...Spend your free time the way you like, not the way you think you're supposed to.”

I like running solo. I don’t feel lonely, I feel free to be who I really am. Smith, the runner in the novel The Loneliness of a Long Distance Runner, wasn’t lonely when he ran solo, he only felt lonely when he was forced to compete. He sums up my feelings about running solo. He said, “Sometimes I think I’ve never been as free as during the couple hours when I’m trotting up the path.”

2. “Aren’t you afraid to run alone?” - I appreciate the concern for me expressed in this question, but, no. To live your life is to risk your life. You’re never perfectly safe -- no human being ever was or ever will be. But you can control the things you have control over by being prepared.

Being prepared doesn’t mean living in fear, it simply means being aware of your surroundings and creating safer running situations. Here are a few ideas:

· Be knowledgeable – research your routes carefully keeping traffic flow, lighting and “comfort level” in mind. If a neighborhood doesn’t feel right to you, then choose another route.

· Be visible – run against traffic and wear reflective/illumination gear. Avoid running routes with tall vegetation or fences obscuring driveways. If a car is backing out, it won’t see you.

· Be confident – maintain an upright, not a slumped posture. Look passersby’s in the eye and greet them. If having pepper spray makes you feel more confident, take it. Put it in your palm and flash it as you wave to that guy that seems a little “creepy.” Also, completing a self-defense course really helped a friend of mine to start walking a solo mile every day, it might help you, too.

· Be aware –pay attention to what is going on around outside of you and inside of you (body, breath, & mind); avoid electronics, earbuds make you unaware, an attractive target for “bad guys.” Also, make someone else aware of your route before you head out.

· Take your phone – use an armband or waistband to hold your phone so it is available in case of an emergency.

3. “Isn’t running alone boring?” – I have never understood this question. The fact that you’re alive (and moving) is amazing, how can anything be “boring?”

You control whether running solo is boring or not! Here are a few very simple “boredom busters”:

• Look around. What do you see? – Interesting houses? A new business? Parks to explore? How many women versus men did you see running/walking? (Women win 9 out of 10 times). Look.
• Listen. What do you hear? - Voices? Machines? How many people do you greet with, “Good Morning?” What song or mantra is playing in your mind? Listen.
• And, most importantly- Let your mind wander. Here is a quote from Haruki Murakami that, I think, best describes my favorite “boredom buster”: “The thoughts that occur to me while I’m running are like clouds in the sky. Clouds of all different sizes. They come and they go, while the sky remains the same sky as always. The clouds are mere guests in the sky that pass away and vanish, leaving behind the sky.” Let your mind wander.

Thoreau wrote, “I love to be alone. I never found the companion that was as companionable as solitude.” During the greater part of my day, I truly enjoy the companionship of family, friends, and co-workers. But every morning I set aside time for the companionship of solitude – I run solo.

Recommended Reading:
The Loneliness of the Long Distance Runner by Alan Sillitoe
A Philosophy of Walking by Frederic Gros
Quiet: The Power of Introverts in a World That Can't Stop Talking by Susan Cain
Walden by Henry David Thoreau
What I Talk About When I Talk About Running by Haruki Murakami

Running into Yoga

Ten years ago I started my yoga journey to "help" with the one thing in my life I had been doing for decades, running. Initially I was discouraged by my first yoga teacher who told me that running was "counterproductive" to a good yoga practice.

However, as I continued with my yoga practice, I realized the entire world is my "mat" and everything else in life, including running, is my practice. Then my running changed from a mindless, compartmentalized, mileage-driven activity to a dynamic, holistic, life-enhancing practice.

The more I learned about the practice of yoga from The Yoga Sutras of Patanjali, the more I understood the connection between yoga and running. The Sutras refer to Eight Limbs of Yoga, each of which offers guidance on how to live a meaningful and purposeful life. Each of the Eight Limbs of Yoga has a productive connection to running.

Limb …	Connection to Running
Yamas	·       Be kind to yourself -do not ignore pain or over train (which leads to injury). ·       Be honest with yourself – set realistic goals. ·       No cheating! (don’t cut courses, don’t use a bib mule, etc.) ·       Moderate your effort – are you using the right amount of energy for your goals?  Avoid “junk miles.” ·       Run events for charity.
Niyamas	·       Clean living – organize your running gear the night before; practice personal hygiene; choose foods, training partners, and friends that positively support your pursuit of goals. ·       Find contentment in your ability to run at all – stay centered even when things don’t go your way. Take time to reflect on your favorite running moments versus “failures.” ·       Discipline and enthusiasm - Keep moving even when the urge to stop is almost overwhelming. ·       Know yourself and your abilities – use your energy where you can create change, instead of wasting it on things you can’t. Don’t increase your miles the week before a race – you are at the best you are going to be physically.  Instead focus on calming your thoughts so that you are mentally prepared. ·       Surrender when you can’t change things beyond your control. If you know you ran the best you could, be satisfied and congratulate yourself.
Asana	·       Adjust your yoga practice to align with the training cycle. ·       Just like in a yoga practice, run with a focus on the connection between your body, breath, and mind – calm and steady.
Pranayma	·       Observe your breath at various paces during runs.  Is there enough oxygen for your effort?
Pratyahara	·       Pay attention to what is happening inside of you.  Don’t listen to electronics - no earbuds! ·       Notice what information is coming in through your senses.  Then soften your awareness just enough to maintain safety.  Tune out external noises, listen to your footfall – your breath. ·       Tune into the sensation of intensity – comfort with discomfort.
Dharana	·       Focus.  This could be something visual (mile marker, light pole, back of runner in front of you) or a sound (your footfalls, breath, mantra/song)
Listed above are things you do.  Listed below are things that happen to you as a result of practicing the preceding limbs.
Dhyana	·       Flow! Everything clicks, you are stable and at ease. ·       Your perception of time and space shifts, your pace seems effortless. ·       No thinking, just moving.
Samadhi	·       Bliss! ·       Present and at peace in the moment. ·       All barriers fall away.

I have found a productive and direct connection between running and yoga. I'm not merely running - putting one foot in front of the other. Nor am I simply doing yoga poses - creating shapes with my body. As I run, I can practice the Eight Limbs of Yoga -- the core principles that serve as my compass for living a meaningful and purposeful life. For me "running into yoga" has made all aspects of life more joyful and liberating.

Last Place

1996 Last place finish … I thought I was ready to compete in my first biathlon. After running 5K, I would jump on a bicycle and cycle 28.5K. Feeling anxious, I walked my bicycle to the transition area. Then I looked around at the other competitors’ bicycles -- $1,000+ road racers -- and at the bicycle I would be riding – my daughter’s $45 purple, glitter, Huffy mountain bike. “Holy crap!” I thought.

After digesting this hefty serving of “humble pie,” I thought of dropping out of the competition before it even began -- Maybe it would be “easier”, “less embarrassing”, and “safer” to sit on the sidelines, rather than standing at the start. Am I ready to challenge myself to the fullest extent of my personal limits? I have a body, running shoes, and a bicycle – but do I have the guts to even start, let alone, finish this thing? … I joined the other competitors at the start.

The run was good, I was running in a pack. But I was left in the dust during the cycling portion. Not another competitor in sight! I thought I was lost.  I struggled to climb each hill and then catching my breath, coasted on the downhills … one hill at a time, over and over, again. A klick from the finish, the “clean-up car” came alongside me. “How are you doing?” the man asked me. 

I answered, “The best I can.”

Two hours and thirty seconds -- from start to finish, -- from Chicken Little, “The sky is falling!” to Little Red Hen, “I will!” That two hours and thirty seconds was plenty of time to learn an important life lesson: Rather than worrying about what others will say or think, listen instead to that lone voice inside that says, “It's all up to me now!”

"The miracle isn't that I finished.  The miracle is that I had the courage to start." 

- John "The Penguin" Bingham

Running in Circles

Colombia: “I was told our location would be remote, but somehow I didn’t realize that meant no roads! The only place to run was on an unpaved airstrip, located on a plateau. The airstrip ended abruptly with a cliff, and at the bottom of the cliff was a river. We were surrounded by the rain forest.

Basically, I could run around in circles-- up, down and around the airstrip, always finishing were I started. Our host nation provided guards along the airstrip. They were still and silent, avoiding eye contact. Which is not surprising since I speak very little Spanish and they speak very little English. Plus, I am sure they were not thrilled to stand around, watching me run in circles.

Then one day, it started raining as soon as I reached the far end of the strip. The sound was amazing! Slowing down, then standing still, I listened. The sound of millions of raindrops hitting the immense leaves was hypnotic. When the guards saw me stop, the 3 closest guards ran to me, looking concerned.

“Musica bonita” I said pointing at the forest with one hand while tugging at my ear with the other. They nodded and actually smiled. Then I gestured with my arms wide and said “Te quiero Colombia!” – I knew this phrase because these words are woven into the wool bag I bought in Bogota. I wanted to say, “You have a beautiful country,” but that was the best I could manage. Their smiles became broader, then one guard said, “Run good.”

After that “conversation,” my runs were different. The guards acknowledged me with a nod or a small smile. And if it was raining, they would point at the forest, smile, and call out, “Musica bonita!”

Running in circles doesn’t always mean finishing where you started.

Necropolis

Italy: I had no idea what a necropolis was or what one looked like, but I was curious. I had to check it out, so I decided to run there.

I ran past olive groves, vineyards, cows with huge bells around their necks, and farmers on tractors — towards the Adriatic Sea and the seaside cliff where the “city has of the dead” was located. When I reached the cliff, I saw shallow indentations carved into the ground and up the sides of the cliff. They were empty but years ago they held the remains of hundreds of men, women, and children. This was their final destination.

I slowed down and then stood still for several moments, gazing into the empty tombs. Suddenly my awareness focused entirely on my breath. All I could hear was my breathing! All I could think was, “one breath.” The only difference between me and the former inhabitants of the necropolis was a single breath!

At that moment, standing in that place, I realized how truly wonderful it was to be alive and breathing! Taking a breath is the first thing we all do at birth and the last thing we all do as we die. In between birth and death, each breath is new and different. Each breath marks a specific moment in time, a specific location in space, and a specific experience in life. Each and every breath in this one, precious life is a treasure.

I ran to the necropolis several more times while I was in Italy. The hours, kilometres, and breaths “spent” running to and from that destination were priceless. The “city of the dead” inspired my running mantra, “first … last.” It was the time and place that taught me the importance of living in the moment, step-by-step … one breath at time.

"I don't run to add days to my life, I run to add life to my days." - Ronald Rook

Grace and Humility

1995 journal entry … Walking towards the start of yesterday’s 5K in Kirkwood, I passed a familiar looking man. I said, “Hi!” not wanting to offend someone I should know but couldn’t place immediately. How did I know him?

 Then it hit me. He’s the channel 4 sportscaster, Zip Rzeppa, presenter of the zany “Zippo Awards.” Just as my mind made the connection, a man walking beside me commented, “There it is. My bragging rights. I’ve got to beat the celebrity!” Similar comments rippled through the crowd of runners gathered at the start. It seemed almost everyone wanted bragging rights at Zip’s expense.

During the race, Zip was running somewhere behind me, I knew this because runners around me were high-fiving each other mid-stride, and saying, “We’re beating Zip!” 

 After the race, the bragging rights had grown from a ripple to a tidal wave of euphoria. Runners greeted one another at the banana table, giving each other a thumbs up - “I beat Zip!” The awards announcer spoke to a distracted crowd, they were too busy bragging to one another. Trophies were ignored. Course records, age group awards, times – none of it mattered, it was all about beating the celebrity!

I am sure Zip figured out what was going on, how he was the reason many runners ran just a little bit faster. He seemed to understand what was happening -- “Regular” runners were competing with a celebrity. 

With his trademark smile and humorous remarks, he mingled in the post-race crowd and signed autographs. Zip certainly took it all in great stride. As I made my way through the crowd, he smiled at me and said, “Great race!” Zip should have won an award for grace and humility.”

“Running is always an exercise in humility.” – Kristin Armstrong

Breathing Fire

1998, St. Louis: At 6:00am it was already 80 degrees and 80 per cent humidity. I knew this 10K was not going to be a "normal" race. As I walked to the registration table, I was already sweating, the scorching heat rising from the asphalt roasted my feet while steamy air filled my lungs. My thoughts drifted to an article I read about Charles Crowe, a seasoned race walker, who collapsed half-way through the Bix 7 and died from heat stroke. Almost 50 other Bix participants were hospitalized due to heat stroke.

My strategy began to take shape as I pinned on my number: take 2 gulps of water and pour the rest down my back at each water stop; maintain a slow and steady pace; and walk, if necessary. My goal was simply to survive the heat, and cross the finish line … without vomiting.

The starter’s gun fired. Competitors began dropping out just after the first mile marker. At mile three runners were going off course and leaning against buildings in the shade. By mile four I was passing sick runners and alerting course EMTs. I continued with my strategy. As I entered the chutes, I had to watch my step, there were a lot of sick runners – slipping “hazards” covered the street. I felt drained but my “heat index” strategy worked for me. I not only survived but I ran (tortoise-style) the entire course and, most importantly, I didn’t get sick! 

I grabbed some water, went in search of shade and passed an older runner.  He was leaning against a fence while a woman dabbed at his face with a tissue (??) ... it was NOT sticking to his face.  The man wasn't sweating!! I ran around the corner to an ambulance and told the EMTs I thought a man was in trouble.  He, and several other runners, left the race in an ambulance.  Fortunately, as far as I know, all the heat stroke victims recovered.

Unfortunately “Back of the pack,” elite runners, and walkers alike can suffer heat stroke. When faced with intense heat and humidity, I plan to protect myself as much as possible so I will be running until I am so old I can’t.”

"Near the end of the race I felt like I was breathing fire." - Lasse Viren

"Try Not to Suck"

 

Working my way through the 2010 Richmond Marathon crowd I laughed out loud when I saw a man holding a sign that said, “try not to suck.” But as I entered my starting corral, a runner next to me said, “Can you believe that guy’s sign? Just what I don’t need, a negative comment!” Negative??!!!!....

I am well acquainted with negative comments. In 1994 I was departing for Lackland AFB — Basic Military Training (BMT) aka “Boot Camp.” I was 35 years old, a Preschool Director, wife, and mother of two children. Whatever their reasons, people were incredibly negative and not shy about sharing their negativity: “You’ll never make it through boot camp.” —“What a waste of your education.”—“You must not love your family.”—“Can’t your husband do it?” etc... Fortunately, I did not accept their negativity.

At BMT I was the Physical Conditioning Monitor for our flight. Every morning I stood on the tarmac, flashlight in hand, arm raised (like the Statue of Liberty) as our flight came into formation. We ran in formation, I set the pace.

One woman, 18 years old, was recycled into our flight. She was acing all aspects of training except the run. She was 5 seconds too slow, 5 SECONDS!!! So she was “recycled” back 2 weeks in the training cycle for another chance to avoid being discharged. I was ordered to run with her every evening until she made the required time.

As we headed out for our first evening run, I asked her, “What do you have to say about those 5 seconds?”
“Well,” she replied, “My dad says I run like a girl.”
“Your dad is not here, he is not running. You are. What do YOU say?”
She paused, smiled, then said,” I guess I’ll try not to suck.”
It turned out simply trying not to suck was positive enough for her. She eventually ran 5 seconds faster and graduated with our flight.

... Years later, standing at the start of the marathon I remembered that young woman. So I replied to my fellow runner*, “I know someone who would think that comment was positive. Sometimes the word “try” is all you can muster and often that more than enough.”

*I didn’t see this runner for 26 miles until the last turn towards the downhill finish. As I made the turn there he was. He looked at me and said, “We’re not sucking!”
I had just enough breath to laugh.