Do you run in kilometres or miles?

A little while ago I ran a simple, Saturday-night Twitter poll that inadvertently divided the running community into two passionately distinct camps; those who loyally run in kilometres and those who incomprehensibly run in miles.

I was certain upon undertaking the aforementioned social media survey that the vast majority of the world's runners would confirm their metric allegiance. However, with echoes of the Star Wars universe, the rise of the Imperial masses seems to have overpowered the rebellious metre masters. Those running in kilometres are in the minority as milers, it transpires, now dominate the world's Strava metrics. Kilometre-runners are the Ewoks to the Mile-runners Stormtroopers.

This result surprised me, to say the least. As someone who has always run in kilometres, I unconsciously map and measure every run in this way. I have my favourite 5K and 10K routes, I mentally map my long runs with around 15-20KM in mind, I'm happy if my pace averages anything below a five minute kilometre and my goals are all metrically-minded. 

Changing to miles is something I have never even contemplated and the thought of heading out for a quick three miles, instead of 5K, just does not compute with my brain. I have no concept of what a good mile pace would be and setting my weekly, monthly and annual goals in miles would be as alien as asking me to type this post in Spanish.

But running is a strange world, where kilometres and miles live oddly side-by-side. Our shorter races are always run in kilometres - the 5K and 10K bread and butter - while our longer races are always run in miles - the 13.1 mile half and the 26.2 mile marathon. No one thinks of a marathon as 42.19 kilometres and no one approaches a 10K thinking of it as 6.2 miles.

While training for the marathon, I ran more to time than I did to distance, but I still measured the runs in kilometres. Indeed, I believe the link between time and distance is the reason why runners are so loyal to one measurement over the other. Whether you run in kilometres or miles, if you have done so for a prolonged period of time, your body knows how long one unit of that measurement is. You become so familiar with the distance that, on those days when, heaven forbid, your watch battery has died, you can guesstimate how far you've run with relative accuracy. Like a natural odometer, your legs record a tally that is unconsciously recorded in your brain in either kilometres or miles.

Of course, for me, as someone who runs exclusively in kilometres, my brain has blessed me with the added complication of hypocritically computing all non-running distances in miles. I drive in miles, I travel on trains and in planes in miles, and I measure points on a map in miles. Ask me to do any of these things in kilometres and my brain simply shuts down, in much the same way as it does whenever my children ask me anything vaguely scientific; Dad, why's the sky blue? Dad, what's the difference between fog and mist? Dad, why do you sweat like a horse when you run?

So, what is the right unit with which to measure your running accomplishments? The answer, of course, is kilometres, and here is my justification; You get more of them in every run, meaning that the clocking up of KMs - and the reassuring buzz of your watch as you pass each one - provides a more frequent psychological boost to the average runner. Furthermore, kilometres are made up of metres, a simple unit of measurement that anyone who has ever sword fought with metre-rulers at school will be familiar with. The fact that there are a thousand metres in a kilometre is also simple to compute. Feet, inches and miles, however, are an entirely different and bewildering kettle of fish. How many of you know how many feet there are in a mile (no clues, you'll have to look it up)? And how many running tracks on earth are measured in feet over metres? Precisely none. 

With pun fully intended, this is a debate that will run and run. However, while I respect those of my fellow runners whose allegiance is imperially-driven, I'm proud to be a kilometre Ewok. After all, remember what happened to the Stormtroopers on Endor?

Enjoyed this? Check out my new book: The Running Drug

Available in ebook and paperback from Amazon.

From cancer diagnosis to marathon medal, via gloved fingers, blood tests and black toenails,  The Running Drug tells the personal story of how Tim Beynon’s running addiction helped him to overcome cancer, finish his first marathon and discover a fitter, healthier future.

REVIEWS

"Tim Beynon found himself in a situation nobody would want, and he ran and wrote his way out of it with searing honesty and a self-deprecating wit. It's a practical, morbidly fascinating and inspiring read. It made me want to get myself checked out."

Paul Tonkinson, Runner's World columnist and comedian 

"Tim’s 16-month journey is filled with worry, hope, belief, determination and achievement. Relatable and even funny at times, Tim overcomes so much and will hopefully help many other people think twice about the importance of health checks, at whatever age. The Running Drug made me smile, as well as think about all my male family and friends. The included information could be really helpful to them and may even save someone’s life. It’s a great book, highly recommended."

Nell McAndrew, 2.54 marathoner and model

 Next step: Join the conversation in our Facebook Group

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The value of a virtual physio

Whether Zooming, FaceTiming, Microsoft Teaming or old school Skypeing, we’ve all spent a large proportion of the past eight months engaging with other human beings via a screen. From once being an occasional novelty, the video call has become a central part of our professional and personal lives, with “you’re on mute,” now replacing “good morning” as a daily greeting to colleagues, family and friends.

However, while I have largely embraced this technological leap, I found myself approaching my first ever virtual physio appointment last week with a large degree of scepticism.  For starters, the session – held at my dining room table – was going to cost me the same as a visit to the actual clinic. 

Arranged in order to find out whether I can finally progress to running after spending eight weeks side lined with an Achilles injury, I would – for over a pound a minute - have usually expected at least some degree of massage or manipulation. Like taking your car for a service and getting a free valet, in usual times I would expect my physio’s sound advice and guidance to come with a value for money crack of the back or loosening of muscle tightness. After all, without that it would just be a very expensive chat.

But in lockdown times, physical contact was off the table, literally, and I was left with no option but to go 100% virtual with my follow-up appointment. So one morning last week I found myself logging into a Zoom chat with my physio, Ian, to discuss my Achilles, armed only with a notepad and pen. As is the case with every Zoom-based encounter – whether it’s an interview I see on the news or a call with a colleague – the first thing I did was to immediately judge his background and set-up. 

Choosing not to hide behind a blurred background or green screen image, Ian was sat in a busy room where shelves bulged with what looked like computer and camping equipment. His cat, meanwhile, was busying itself climbing across boxes behind him. It was all a million miles away from meeting in the sterile clinic, but it oddly put me immediately at ease and we soon got to chatting about my ailing Achilles.

What followed was a brilliant 45 minute discussion about the best way to get back to running, how to approach warming up and cooling down, how to make best use of a foam roller, when to do eccentric exercises and what to consider when choosing trail running shoes. While contradicting a lot of what I had been reading on the internet, this was advice that was specifically tailored to me and my injury. Ian knew me, knew my injury and was able to advise based on the fine details of our conversation.

I came away from the session with detailed notes, a good idea of the road I would have to travel in order to recover properly and, for the first time in a while, a positive outlook as to my return to running. Okay, I had missed out on a sports massage, but this had been a thoroughly worthwhile virtual appointment and provided as much value for money as an in-person session.

The physio practice is also a small business and, like all other small businesses during Covid-times, has been struggling to make ends meet. So I would urge any runner reading this who may be injured and in need of the advice of a good physio, or any such specialist, to reach out, support your local practice and book yourself a virtual appointment. 

As for me, I may not be about to break any Strava records, but I’m nevertheless looking forward to my first five-minute run in a few days’ time. Thanks Ian.

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Could your lucky socks boost your running performance?

Strava's depressing truths for injured runners

 

Could your lucky socks actually be boosting your performance?

Sir Mo Farah shaves his head and drinks a cup of espresso before every race, David Beckham lines up all the drinks in his fridge so they face the same way and Roger Federer has a thing for the number eight, taking eight spare rackets to each match, asking for eight bottles of water and serving eight aces in every pre-match warm up. I, meanwhile, always have to touch the same part of the same bridge every time I run past it and tap the same spot on the crossbar of a net-less goalpost whenever I run across a nearby football pitch.

Running is the only part of my life where I have traditions like this. I have no lucky pants, I don't wear my socks inside out (like goalkeeper Iker Casillas) and if it wasn't for the fact that the Government has instructed me to do so, I wouldn't usually be washing my hands every five minutes. However, these running traditions are bizarrely comforting and frustrating in equal measure.

On the one hand, tapping the bridge and the goalpost evokes a sense of achievement and familiarity; another run chalked up on a familiar route that I love. On the other hand, though, I am always aware as I approach each of my personal landmarks that I will have to tap them. If I try and tell myself not to bother, the compulsion to tap them becomes even stronger.

I once put this curiosity to the test and ran past the aforementioned goalpost before instantly regretting it, battling the desire to turn around and finally - half a mile later - about-turning to head back and make amends with the inanimate object. To this day, I have no idea why I did that.

What on earth is going on here? I do not have similar relationships with any other objects in my life and when I'm either walking or driving by the same points, I don't find myself stopping the car or diverting my walk to tap in. 

Ten minutes of Google research later, I find that this is not Obsessive Compulsive Disorder (OCD), as I had first thought. According to the NHS website, OCD involves unwanted and often unpleasant thoughts that are relieved by compulsive behaviour. While annoying, none of my running habits are unpleasant or overly intrusive, so after reading further I think I firmly sit in the superstition camp, at least according to Psychology Today.

Superstitions apparently form in the same part of the brain that believes in ghosts and essentially include rituals that you partake in to achieve a specific outcome. The science behind this is fascinating, especially when it comes to professional sport. It has been repeatedly shown that superstitious conditioning - wearing the same lucky shirt, sitting in the same seat on the team bus, tapping the club crest before entering the stadium - can positively influence performance. Conversely, forgetting to tap the crest or losing the lucky shirt, can see a significant decline in performance.

Brazilian football legend, Pele, is a great example of this. He once gave his shirt to a fan after a Santos match, before subsequently experiencing a dry spell in front of goal. As a result, he asked a detective to search out the fan and ask for the shirt back. It was found and Pele's form soon returned. However, it later transpired that the shirt was never actually found and the detective had simply given the world's most famous footballer an old shirt from a previous game, telling him it was the one he'd given away.

So, if Pele can fall foul of these oddities, I am not going to beat myself up over my running superstitions. Even if it is all in my head, my form is erratic enough without worsening it by denying my superstitious bridge tapping habits.

However, I would be interested to know if I'm alone in this peculiarity or if there are other runners out there who tap a bridge, run around the same tree or wear lucky shorts for every race? Have you noticed a dip in your performance if you don't follow your usual pre-race ritual, or have you ever regretted throwing out a special t-shirt?

Is this you? Let me know if so, but hands off my bridge.

Enjoyed this? Check out my new book: The Running Drug

Available in ebook and paperback from Amazon.

From cancer diagnosis to marathon medal, via gloved fingers, blood tests and black toenails,  The Running Drug tells the personal story of how Tim Beynon’s running addiction helped him to overcome cancer, finish his first marathon and discover a fitter, healthier future.

REVIEWS

"Tim Beynon found himself in a situation nobody would want, and he ran and wrote his way out of it with searing honesty and a self-deprecating wit. It's a practical, morbidly fascinating and inspiring read. It made me want to get myself checked out."

Paul Tonkinson, Runner's World columnist and comedian 

"Tim’s 16-month journey is filled with worry, hope, belief, determination and achievement. Relatable and even funny at times, Tim overcomes so much and will hopefully help many other people think twice about the importance of health checks, at whatever age. The Running Drug made me smile, as well as think about all my male family and friends. The included information could be really helpful to them and may even save someone’s life. It’s a great book, highly recommended."

Nell McAndrew, 2.54 marathoner and model

-------

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Strava's depressing truths for injured runners

Join the Clued Up Runners Facebook Group

Having spent a fair bit of time trawling Facebook of late, I've found that most of the running-related groups on Zuckerberg's mothership actually prohibit the sharing of blogs. So, to counter this stifling of runners' creativity, I thought I'd set up a Clued Up Runners Group that is entirely dedicated to the sharing of runners' blogs, articles, films, podcasts and any other creative outlets you may have. 

Social media, by it's very definition, should facilitate the sharing of ideas, so while there is ample space for cat memes, the Kardashians and pictures of food, there should also be space for great content, written by folks who may not have a publishing contract, but who can nevertheless string an entertaining sentence together.

So please drop by, join, share your content or something that's caught your eye, read others' contributions, comment and be part of what I hope will become a repository for blogging brilliance. Whether it's entertaining, informative, controversial, witty or just silly, share it with the rest of us and I'll post highlights each week.

Clued Up Runners Facebook Group - see you there.

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Remembering the runners of World War One

Sam Mendes' epic film 1917 told the story of two soldiers charged with delivering a vital message to the front line. At a time when communications technology was in its infancy, the most reliable way to get such messages from unit to unit across battlefields was by hand. The role of runners in the Great War, on both sides, was therefore central to each army's plans and, as Mendes depicted so brilliantly, saw the fate of thousands lying in the hands, and feet, of a few brave souls.

"The runners' job was the hardest and most dangerous" of all jobs in the infantry, was how World War I veteran Lt. Allan L. Dexter recalled them in an article from 1931

Here are the stories of a few of these bravest of runners:

Their story - taken from BBC History Magazine

Private James Miller - taken from Find My past

From the London Gazette: "Private Miller was ordered to take an important message under heavy shell and rifle fire, and to bring back a reply at all costs. He was compelled to cross the open, and on leaving the trench was shot almost immediately in the back...in spite of this, with heroic courage and self-sacrifice, he compressed the gaping wound, delivered his message, staggered back with his answer, and fell dead at the feet of the officer to whom he delivered it. He gave his life with a supreme devotion to duty."

Major Robert Edward Cruickshank - taken from Find My Past

His official war citation: “The platoon to which Private Cruickshank belonged came under very heavy rifle and machine-gun fire...the officer in command was shot dead...the only remaining N.C.O. (a lance-corporal), called for a volunteer to take a message. Private Cruickshank immediately responded but was hit. He rose, but, being again wounded, rolled back. After his wounds had been dressed he rushed a third time and again fell badly wounded. Being now unable to stand, he rolled himself back amid a hail of bullets. His wounds were now of such a nature as to preclude him making any further attempt and he lay all day in a dangerous position, being sniped at. He displayed the utmost valour and endurance, and was cheerful and uncomplaining throughout.”

Lieutenant Alfred Robert Wilkinson - taken from Find My Past

His official citation: “Private Wilkinson...succeeded in delivering the message, though the journey involved exposure to extremely heavy machine-gun and shell fire for 600 yards. He showed magnificent courage and complete indifference to danger, thinking only of the needs of his company and entirely disregarding any consideration for personal safety.”

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10 tips for running when you just don't feel like it

Whether you're a seasoned runner, a marathon regular, a trail running addict or a newbie, we all have days when we just can't be bothered. The kind of days when our motivation has evaporated and the thought of donning trainers and heading out the door is about as appealing as making a trip to Ikea on a Bank Holiday Monday. 

Such days are, of course, more common during the winter months when the warmth of home is in stark contrast to the Siberia-like scenes on the other side of our triple-glazed windows. However, this running lethargy can be overcome and see you casting off the pyjamas and slippers in favour of shorts and trail shoes. The answer is distraction, and here are my top 10 tips:

1. Choose an album you loved when you were 17

I once heard a very successful, and stupendously wealthy, TV advertising chap explain how you can sell anything to anyone, as long as you use a soundtrack from when your target audience was 17. The idea was that your music taste is defined during your teenage years and, as such, the artists and albums you listen to during these years are the ones that have the biggest influence on you. So, rewind 17 years, download that album you listened to with your mates at that teenage house party where you passed out on the kitchen floor and head out the door. My aged 17 album of choice? Dummy by Portishead.

2. Run in reverse

A few weeks ago I wrote about the benefits of running your regular routes in reverse. The simple process of picking a route and then running it backwards can transform a familiar five miles into a completely new experience. But will you run it in the same time? Give it a go and find out. 

3. Out and back

A running club favourite and great for practicing pacing. Set yourself a time goal - say an hour - and run at a steady pace for half an hour before turning around and heading back. If you've paced it right, you should find that you arrive back at your front door bang on 60 minutes. Go out too fast and you'll pass the hour mark before you get home, too slow and you'll have to go straight past your house!

4. Podcast

However niche or bizarre your hobbies or interests, there's a podcast out there for you. There's also a growing number of great running-related podcasts to choose from too. Running Commentary is a favourite of mine, as is the UK Run Chat podcast. Downloading an episode or two is a great way to distract yourself while you're running, just don't forget to keep an eye out for traffic too!

5. Run to the family

Ok, perhaps not one for lockdown times, but if your nearest and dearest are heading out for a day trip, going to the supermarket or heading to the swimming pool, let them take the car and  you can run to meet them for a lift home. As along as your family don't mind sharing the ride home with a sweaty mess, you'll be fine

6. Live album

A great live concert album, at high volume, on a speedy threshold run, can help you pick up the pace and see the miles fly by. However, be warned that the general public do tend to look at you rather oddly if you sing along and bash out some air drums as you pound the pavements. I can recommend Oasis at Knebworth Park for starters.

7. Go slow

If you're not really feeling like your usual long run or the thought of your threshold session is making you feel a little nauseous, just go slow. Much has been written about the benefits of slow running to improve both speed and endurance, so there's no need to feel guilty. You're still lapping all those still at home in their PJs.

8. Halve the time

Half a run is better than no run at all. If you're really struggling to get your head around the fact that your schedule has you down for a two hour long run today, cut it in half. Heading out for an hour - or however long your demi-run would be - is less daunting, and you'll make up the time or distance on one of your more motivated days.

9. Explore

When the thought of heading out on a regular route is utterly uninspiring, challenge yourself to run a route, road or trail you've never done before. No matter how well you know your local area, there's always a turning or side road that you've never ventured down before. So set off with no route in your mind and see where you end up.

10. Run with someone

Another one for post-lockdown times, but when you're struggling to motivate yourself, running with other people can be the perfect tonic. Not only can you moan about it together, but  you can embrace the opportunity to do what all runners do when they get together; talk abut running injuries, routes, races and gear.

If none of these 10 ideas gets you out of the door, however, then today may just not be a running day. But that's ok. Sometimes taking a day off to veg in front of the telly is exactly what our bodies need, so far from stressing out at your apparent lack of motivation, embrace it, reach for the remote and plug yourself into an epic boxset...I'd recommend the new Simon Pegg and Nick Frost series, Truth Seekers, on Amazon Prime for starters.

Enjoyed this? Check out my new book: The Running Drug

Available in ebook and paperback from Amazon.

From cancer diagnosis to marathon medal, via gloved fingers, blood tests and black toenails,  The Running Drug tells the personal story of how Tim Beynon’s running addiction helped him to overcome cancer, finish his first marathon and discover a fitter, healthier future.

REVIEWS

"Tim Beynon found himself in a situation nobody would want, and he ran and wrote his way out of it with searing honesty and a self-deprecating wit. It's a practical, morbidly fascinating and inspiring read. It made me want to get myself checked out."

Paul Tonkinson, Runner's World columnist and comedian 

"Tim’s 16-month journey is filled with worry, hope, belief, determination and achievement. Relatable and even funny at times, Tim overcomes so much and will hopefully help many other people think twice about the importance of health checks, at whatever age. The Running Drug made me smile, as well as think about all my male family and friends. The included information could be really helpful to them and may even save someone’s life. It’s a great book, highly recommended."

Nell McAndrew, 2.54 marathoner and model

Next step: Join the conversation in our Facebook Group

You might also be interested in

Strava's depressing data for injured runners 

Why not running is harder than running

Runners Roundup: Top blogs, sites and social from runners around the world

At the end of a week that has seen us enter a second lockdown and the US enter a bizarre parallel world, here's what's worth taking a look at from the world of running...

Worth a read

@ontherunhealth - Great November newsletter to help you set winter goals

@craigaw1969 - Great blog about overcoming running blues

@irunfar - Much needed article on mental resilience

Worth a follow

@whatthefartlek - great new running podcast

@startrunstayrun - new running community and lots of great content

@Runwithmepod - an alternative runners' podcast

@walmsleyruns - ultra trail runner extraordinaire

@runtoeatcake - running and cake!

@rundemtrails - stateside trail runner

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Are you a Clued Up Runner? Submit a guest post today.

Are you a Clued Up Runner? Submit a guest post today

We're on the look out for runners who love to write. Whether you're a running newbie or an ultra regular, an established blogger or a frustrated writer, become a Clued Up Runners contributor and help us to give the runners of the world something different to read.

What we're after

Personal, funny, enlightening or surprising - if you've got a story to tell of an experience on the roads or trails that you think others may find interesting, we want to hear about it. We're not interested in race or product reviews, promos or plugs, but we're fascinated by personal accounts of the ups and downs of running.

What annoys you? What surprises you? What do you wish other runners would do? How do you deal with injuries? How does running fit in to your life? 

Guidelines

Length: Ideally around 300-1,000 words

Format: Give us a headline, a standfirst (intro) and body copy broken into paragraphs of 3-4 sentences.

Links: Include links in your posts if you wish (we'll gladly link back to you own blog or website).

Images: We're happy to publish images, videos etc. with your post, but they have to be your own i.e. not infringing any copyright laws

Content: Your content has to be unique and entirely of your own creation. It also has to fit in with other content across Clued Up Runners, so take a look at our other posts to get a sense for the way we write.

Editing: We reserve the right to edit your content as appropriate to suit Clued Up Runners. This will include sub-editing for style and accuracy, but also for factual accuracy and to remove any content that we feel is defamatory or in any way inappropriate.

How to apply

Just fill out the form below and we'll be in touch...

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