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