Long Form

How Long Is A Marathon? 4 Methods of Measuring Marathon Length

Published on March 12, 2020 By Thomas Watson

How Long Is A Marathon – The Metric Answer

The offical, globally recognised marathon length is 26.219 miles or 42.195 kilometers.

That’s the standard, objective metric measurement.

If you’ve just googled ‘How Long Is A Marathon?’, then well done, you should be pretty satisfied.

But wait.

There are other, more interesting ways to describe the length of a marathon . . . let’s look at how to measure marathon length comparatively, subjectively, and emotionally…

(Ever wondered why a marathon is such as weird, seemingly random length? The story behind the explanation starts in ancient Greece and ends in front of Queen Alexandra in 1908. Here’s my summary of it.)

How Long Is A Marathon – Objective Comparisons

Alright, so we’ve established a marathon to be 26.2-ish miles or 42.2 kilometers. That’s pretty far, but how else might we describe it in terms that are easier to understand?

Hmm, something that is long in real-life, that everyone knows about. I’ll avoid all the clichés and go straight for the Golden Gate Bridge.

The Golden Gate Bridge – everyone’s favorite disaster movie prop – is 2,747m long, end to end.

How many times would you have to cross the Golden Gate Bridge to cover a marathon?

A full marathon is equivalent to running across the Golden Gate Bridge 15.3 times.

Ooft.

That’s pretty far.

Never been to San Francisco?

Alright, how about if we think about a football pitch (I’m favoring Europeans and referring to soccer, for you Americans).

The official size of a football pitch can actually vary, so I took the average measurements here.

The perimeter of your average football (soccer) pitch is 368m, so that means that in order to cover a full marathon, you’d have to run around a soccer pitch 114.7 times.

Not much more comforting than the bridge calculation, is it?

How about we start to look at the distance of a marathon in slightly more abstract terms?

Marathon Length vs. Level of Exertion

We can start by looking at one of the most important variables you’re aware of when you run a marathon; your level of exertion.

It’s an interesting way to consider the question ‘How Long Is a Marathon‘ subjectively…

A typical, well-prepared marathon runner’s level of exertion will look something like the graph below.

The first half of a marathon should be relatively smooth; you’ve trained well, you’ve tapered, you’ve fuelled. Your legs are poised, ready to carry you through the race. Awesome.

Somewhere around the halfway point, something funny starts to happen. You begin to notice that you’re not cruising quite like you were earlier. You’re maybe noticing slight signs of fatigue. In order to maintain a good pace, you’ve got to push yourself a bit more.

As the race continues, your energy levels continue to drop off, and you have to dig deeper – exert yourself more, that is – to keep running.

What is actually happening here (at least for most of us) is that the energy stored in your muscles – called glycogen – is being used up, and your body has to start burning fat as a source of energy. This is much less efficient as using glycogen for fuel, so it tends to leave us feeling terrible.

This is what happens when we hit The Wall (see my more long-winded summary here).

On the graph below, I’ve plotted glycogen level against exertion levels over time. As you can see, from the moment you begin running you are depleting your glycogen levels.

It is only once these reserves are beginning to run dry that you will feel real fatigue and The Wall approaching.

How Long Is a Marathon – The Perceived Distance

Alright, this one is a bit more Inception-ish and kinda hard to quantify.

It’s also much easier to understand if you have actually run a marathon.

Although we can say as a scientific fact that a marathon is 26.2 miles, anyone who has run one can tell you that this is both true and totally false.

26.2 miles is a distance you can drive in your car without really thinking about it. You can probably cycle 26.2 miles without getting too out-of-shape about things, too.

26.2 miles is equal to two half-marathons.

But running a marathon is not just like running two half marathons.

Let me explain a little bit more.

Going back to the exertion graph, here’s roughly what a half marathon looks like (to someone who has prepared for a marathon):

Now here’s what two of those, back-to-back, look like, in terms of exertion:

Now let’s overlay the exertion level of an actual marathon, and you’ll see what I’m getting at:

OK so now the picture is getting a little busier – but hopefully, the message is clear. Running a marathon is completely different to the experience of running a half-marathon, doubled.

(If you’re wondering why the exertion level climbs faster during half marathons, its because a runner will typically push herself harder when she knows she is getting closer to the end. Same goes for why the starting exertion level is a little lower for a full marathon – runners will generally try and keep a little bit more fuel in the tank).

So, how could we portray a marathon in terms of perceived distance?

Hmm, let’s see…

The perceived distance graph shows how the first half of the marathon really is a piece of cake (at least, relative to the second half).

The first 10-15 miles will slide past pretty quickly; it is the second half that really seems to go on forever.

This isn’t just a trick of the brain – time really is relative. Scientists will tell you time will go faster if you run faster (here’s a link).

But really, what happens during a marathon is more of a psychological effect. The more significant an event, or the harder something is, the slower and meatier it feels in your brain – in terms of time dedicated to it.

This is why when you reflect on your daily commute, it may seem to pass by without you really being aware of it. But if one day you are in a car accident, suddenly that event becomes a significant part of your time – and in hindsight, you remember it much more richly than you would a typical day.

So you are more likely to perceive the second half of a marathon as much longer and more time-consuming, simply because it is going to be tougher and more involving than the first half.

How Long Is a Marathon – measured in Emotional Stages

Any marathon runner can tell you that running 26.2 miles is as much of a mental journey as it is a physical one.

In fact, I figured out recently that there are a total of 15 emotional stages to marathon running –check out the full blog here for a stage-by-stage psychological breakdown.

Here’s a summary of what to expect:

Anticipation: “Should I have gone to the toilet one more time?” “Did I take enough gels?” “Do my legs feel a bit weird?”
Sudden Euphoria: “This is awesome! I’m flying!”
Adrenaline: “Hey, this is easier than I thought”
Fortitude: “There’s still a long way to go, but things are good”
Boredom: “Did I leave the bathroom light on this morning?”
Doubt: “Am I beginning to feel a little tired?”
Denial: “This is just a minor setback . . . ”
Anger: “Who made these things so long?”
Bargaining: “Maybe if I can just stop for a second, I’ll be fine…”
Depression: “Take me home”
Acceptance: “This hurts, but I guess I’ll continue”
Fortitude (again): “I’m going to finish this, come hell or high water”
Adrenaline (again): “Hey, I’m getting close to the finish line . . . I’m actually going to finish this thing!”
Euphoria (again): “woohoo!”
The Afterglow: “that was awesome, I feel awesome…hey, maybe I could do another one of those sometime.”

Because I love graphs so much, to finish with here is the 15 emotional stages of marathon running in a nice wave, showing you how your mood is probably going to go during your marathon:

Running A Marathon Isn’t Meant To Be Easy

Published on February 24, 2020 By Thomas Watson

Have you signed up for a marathon recently?

Marathon training and running your 26.2 miles isn’t going to be easy.

But then, it’s not meant to be easy.

If it were, everyone else would do it.

Running a marathon is meant to be hard. And that’s maybe the greatest reason to run one.

Of course, distance running is physically taxing. But the majority of the hard stuff actually takes place inside your grey matter.

On those training days when you have to get out of bed early to train, it’s hard.

On the evenings when you’re physically exhausted from training but still have to finish some chores, it’s hard.

And on marathon day, when you’re 23 miles in and your body is screaming at you to stop, it’s hard.

Physical discomfort is inevitable.

But it’s your ability to deal with mental discomfort, and persevere, which will pull you through.

Some people refer to this as grit. It’s your proclivity to do tough, unrewarding things today in order to work towards something better in the future.

And marathons are perhaps one of the greatest examples of grit we can find in our society.

Seeking Out Hard Things

No-one brags about walking up a grassy slope, people brag about climbing Mount Everest.
Penn Jillette

Marathon runners are often told “wow, you must be really fit to be able to run 26.2 miles!”

Of course, you need to be physically in shape to cover 26.2 miles in one outing.

But what these comments completely overlook is the perseverance required to continually push your body at a high rate of exertion for hours on end.

Regardless of your fitness and ability levels, no-one finds running a marathon easy.

Whether you’re an elite runner competing for the podium, or a walk-run rookie who is completing their first-ever marathon, everyone has to dig deep over those 26.2 miles.

The physical discomfort is unavoidable. But what really makes you a marathon runner is your ability to persevere – which is mostly a mental game over a physical one.

Those of us who sign up for marathons are actively seeking hard things in life.

We’re looking for personal challenges, inviting in the discomfort and hardship, knowing that we’ll find the process tough – but ultimately there’s something in that which makes it rewarding.

Marathon training can give us focus and purpose, which can, in turn, give momentum to other aspects of our lives.

Running A Marathon Isn't Meant To Be Easy 12

What It Takes To Train For a Marathon

Signing up for a marathon is easy.

Log on to the organiser’s website. Punch in a few details, and – boom – you’ve got your entry.

The hard part is, of course, the training.

It’s easy to launch into marathon training with a jolt of enthusiasm. Those first few weeks of your marathon training plan are relatively light, and you often finish feeling you could have gone further.

But as the weeks and months progress, the volume of marathon training miles increases relentlessly. By the time your training peaks, you can be easily booking 40+ miles each week, training for hours on end.

This means waking up early to train.

It means training on sore legs and tired bodies.

It can mean sacrificing family and friend time to go running when it’s dark, cold, raining, and unpleasant.

It means persevering when every part of you is looking for reasons to rationalise stopping, and throwing in the towel.

It means sacrificing easy comfort and voluntarily throwing yourself into something challenging, for a future goal.

But maybe that’s the point.

If running a marathon was easy, wouldn’t everyone do it?

Prepare Yourself

Marathons times have never been so slow as they are right now.

The reason?

Well there are two, in my opinion.

The first reason is that more and more non-runners, or rookie runners, are signing up for marathons. Their lack of running background naturally makes them slower, which slows down the overall average finishing time.

One of my favourite things is to work with new runners and see how inspired they are to complete a marathon. And increased participation has a lot of trickle-down effects to communities, charities, and the new runners’ wellbeing.

The second reason – which, in full disclosure, is partially speculation on my part – is that the average marathon runner of today prepares less than the average marathon runner of 20 years ago.

It’s been shown that the slow-down between the first and second halfs of a 26.2 mile marathon are becoming more pronounced – meaning the average marathon runner is positive-splitting, or slowing down, worse than ever before.

This is a sign more and more runners are turning up to the start line of their marathon under-prepared. They’re either under-trained (and hence bonk early) or lack a suitable pace strategy that would carry them through their marathon.

Regardless of your fitness level or running background, good preparation should be a key part of your marathon process.

Whether you’re a walker or a runner, you should invest the time to train your body to go the distance.

Simply rocking up to the start line having done a few half-assed training runs doesn’t do you any favors.

You’ll inevitably hit the wall, you may get injured, and it’ll be a painful process.

Sure, you might limp to the finish line and get the medal, but did you earn it?

Is the medal a reward for pushing through one day of pain, or is it an acknowledgment of the hard work you’ve invested over weeks, months, and years?

I’ll always choose the latter.

There are no hacks for running a marathon.

Don’t try to cut corners, or think you can wing it on the day.

Lean in to the struggle of marathon training.

Enjoy the hard work, and the rewarding afterburn of a good day’s running.

Don’t try and make your marathon easy.

Running a marathon is meant to be hard, and we’re all the better for it.

8 Reasons Why You Shouldn’t Run A Marathon

Last updated on Jan 31, 2020 By Thomas Watson

Our counter argument against the marathon – a call to action for everyone who just wants to run for the sake of running.

[Read more…]

How Eliud Kipchoge Trains for a Marathon

Last updated on Jan 31, 2020 By Thomas Watson

Ever wondered how Eliud Kipchoge trains for a marathon?

After setting a new world record for the marathon in Berlin last year, there can be little argument that Eliud Kipchoge is the greatest marathon runner the world has ever seen.

When Eliud ran a 2:01:39 at the Berlin Marathon in 2018, he beat the previous record by 1 minute and 20 seconds. Not since 1967 has an athlete shaved more than a minute off the record. In the modern age of sports science and peak-performance athletes, no one expected such a result.

Kipchoge is now gearing up for his next challenge – an effort to run a sub-two hour marathon. The Kenyan has attempted this before in a collaboration with Nike in 2017, which saw him come within 25 seconds.

The time is not recorded officially due to the use of a lead car and rotating pacemakers. Similarly, this year’s effort won’t go down as an official record, but it will show what the human body is capable of.

Kipchoge has said on several occasions that his preparation is the same ahead of each marathon, based on principles of simplicity, focus, and hard work.

In this post, we’ll dive a bit deeper to explore how Eliud Kipchoge trains, prepares, and eats in the months leading up to a race.

How Eliud Kipchoge Trains for a Marathon 13

Eliud Kipchoge’s Marathon Training Structure

Any good training regime requires structure and planning. Kipchoge and his team split their programme into three distinct phases:

Phase 1 – Gym workouts, aerobics, and jogging

Phase 2 – Loading phase

Phase 3 – Critical training phase

Through each phase, the intensity increases again and again.

This forces the athlete to continuously keep progressing and upping their game, with the entire programme focused on producing peak physical and mental fitness just in time for race day.

Phase 1

The priority of phase one is to build a base layer of fitness. While a key aim is to get the body used to running again (should there have been any time off), it’s also a chance for Kipchoge to work on improving strength and flexibility.

Phases 2 and 3 will put a huge amount of strain on the body, so muscles and joints need to be strong in order to prevent injury.

Phase 2

In the second phase, Kipchoge moves into a camp with other athletes in Kaptagat, Kenya. The camp is located 2400 metres above sea-level, creating the perfect high-altitude training conditions for the athletes based there.

For elite endurance athletes, the benefit of living and training at altitude is clear. At elevation, there is simply less oxygen in the atmosphere. Over time, the body responds to the environment and starts producing extra red-blood cells in order to carry more oxygen.

In effect, the body becomes biologically prepared for low-oxygen environments, so when an athlete then competes at a lower, oxygen-rich altitude, their ability to carry additional oxygen (fuel) can provide a performance boost of 1-2%. For Kipchoge, this may be the difference between running sub-two or not.

Eliud’s training camp in Kaptagat is symbolic of the entire programme. It’s a simple facility, where there is little to do outside of eat, sleep and train.

If you’re interested in how Eliud Kipchoge trains, the fundamentals are in this simplistic and spartan approach.

Days are split into two sessions, a morning and an afternoon workout.

Over the course of a week, there is typically:

– one long run (30-40km),
– several easier runs,
– one or two Fartlek sessions,
– one strength and conditioning day,
– and two core sessions.

The core sessions are a relatively new addition following advice from Eliud’s physio in the run-up to his record-breaking run in Berlin – they focus on building core strength to improve stability and reduce the chances of injury.

By the end of phase two, Kipchoge and his fellow athletes will be well used to covering huge distances (on average, they run 200km a week) and their pace will have increased substantially.

Even so, this remains a preparation phase for the intensity of what’s to come.

Phase 3

Kipchoge is a former track athlete (he won bronze and silver Olympic medals in the 5000m in 2004 and 2008 respectively), and he leans on those experiences in phase three by adding in exceptionally hard track workouts once a week.

The track sessions consist of intervals and time-trials to get the body moving at very fast paces over varying distances. In addition to the workload described in phase two, the body is now being put through immense strain.

It’s therefore important to train smart in order to avoid a burn-out effect.

So, at this point, Kipchoge’s weekly programme consists of simple, but varied exercises each day.

Long runs get the aerobic energy system working hard and improve his endurance, whilst fartlek and track workouts condition his anaerobic threshold and, thus, increase the speed he can run at before his body starts producing lactic acid.

The two elements together create a well-balanced training programme.

Regular runners will often focus on building up the fitness to complete a marathon through steady-state sessions (long runs), as we cover in the Marathon Training Masterclass.

But in order to run a world record time, Kipchoge knows he must work on both endurance and speed simultaneously.

Another factor in phase three is the focus on recovery and injury prevention. Recovery is important throughout all phases, but none more so than during the final weeks before a race.

Kipchoge has up to three massage and physio sessions a week plus two ice-baths after particularly brutal runs.

Mental Preparation

Whilst all the hard work in Kaptagat will prepare Kipchoge physically, it is in his own mind where Eliud must convince himself he’s ready.

This is a key element in how Eliud Kipchoge trains; it’s not all physical – mindset it essential.

The Kenyan has talked previously about entering every race with the right mindset. After all, running a marathon can be a lonely experience; Kipchoge ran the final 17km in Berlin by himself, with no pacemakers or competitors able to keep up.

That’s a lot of time for a mind to wander and fight back against the stress you’re putting the body through.

It’s important, then, to be able to focus and concentrate on what needs to be done to win or hit the desired time. Kipchoge’s focus comes as a result of his dedication. From working hard day in, day out, on a single goal. The process feeds the mindset.

This is then matched with a genuine, unwavering belief that he can accomplish his goal. Kipchoge will tell himself every day that he can and will succeed at the task ahead of him.

It doesn’t matter if no-one else has ever run a sub-two hour marathon before, Eliud Kipchoge will truly believe he is the one to do it.

It’s important to note this focus and self-belief can apply to anyone.

A professional athlete’s goals may be slightly different, but the approach to internalising a lofty goal as ‘a challenge you will complete’ is something any runner can take away from Kipchoge’s training programme and start using straight away.

How Eliud Kipchoge Trains for a Marathon 14

Nutrition

In Kenya and much of Sub-Saharan Africa, starch-based foods like Ugali (a cornmeal porridge) are very popular. As are an abundance of vegetables.

This means camp meals primarily consist of fresh, healthy sources of carbohydrates, fibre and minerals. Protein and fat intake is relatively low.

For a runner, this makes sense.

Protein is a poor source of energy, whereas carbohydrates are the opposite. And if you’re running 200km a week, you’re going to need to refuel with a varied mix of energy sources.

Carbohydrates are perfect for this: sugars are easily broken down to quickly release energy into the body, whilst the complex carbohydrates in foods like Ugali (a cornmeal-based porridge, seen below) are broken down slowly – releasing energy into the body over a longer period.

Meanwhile, high levels of fibre and minerals keep all muscles and organs functioning correctly and healthily, whilst aiding recovery and reducing inflammation.

How Eliud Kipchoge Trains for a Marathon 15

Ugali – A dish of cornmeal porridge with vegetables (Photo Credit: Pavish Jai)

Eliud Kipchoge may well be the world’s best marathon runner, but his training programme is simple and well-founded in science.

He takes a balanced approach to working on different aspects of his running, including endurance, rhythm and speed.

His limited surroundings free him from distractions and help him to focus.

This helps prioritize getting plenty of rest and sleep.

And Eliud’s nutrition is perfect for his needs as a long-distance runner.

All this comes together to create an incredibly fine-tuned athlete, ready to perform time and time again.

Why Strava Is The Only Social Media Platform You Should Use

Last updated on Feb 02, 2020 By Thomas Watson

Track miles, not likes.

Social media has infiltrated our lives in extraordinary ways in the past 10 years.

As well as making the world more connected, it has given us a tool which means we never need to be alone.

80% of us check our smartphones before brushing our teeth in the morning.

And while Facebook, Twitter, and Instagram claim to be tools for good, the effects they’re having on our lives are questionable. And depending who you listen to, potentially pretty damaging.

For some runners and athletes, posting to platforms like Instagram and Twitter have become a key part of their exercise routine, as integral as putting on their running shoes.

But I want to make the case that these platforms do not have our best intentions at heart, and that there’s only one social media platform you should use daily.

That’s Strava*.

Strava calls itself a social fitness network.

Essentially it tracks your activities, offers a range of analysis tools, and easily connects you with your friends so you can follow each others’ progress.
That’s it.

So why should you choose Strava and jettison your other social media apps?

Strava has succeeded in building an activity-based social platform for athletes, with almost none of the dirty tactics of the big social media platforms.

It’s a place to go to share your activities, and connect with other athletes.

The only reason to go there is exercise and health-related. It has a clear purpose, and that is to promoting exercise.

That’s why I love it.

* There are other popular fitness tracking apps such as the Nike Running Club, RunKeeper, Runtastic – these are all good alternatives. However Strava is the biggest and arguably best of these, and is the closest rival to major social networks for our attention.

Why Strava Is The Only Social Media Platform You Should Use 16

The Ugly Side of Social Media

The average person checks their phone 47 times per day.

This means they are looking at their screen roughly every 20 minutes.

This is no accident – most social networks were intentionally designed to be addictive. Even Sean Parker, Facebook’s biggest early investor, says so.

The addictiveness was ingrained in the design of these apps with features like the stream of notifications, infinite scroll, and the ‘like button’. Many of the software engineers who helped develop these tools now admit they were meant to be habit-forming, creating an addiction.

How does this affect us, the users?

The studies are depressing to read. Habitual social media use leads to anxiety, sadness, and poorer interpersonal relationships.

Although we might try and justify our social media use, chances are these platforms have greater control over us than we’d recognise.

The Ethical Case For Strava

While Strava has a lot of the same tools and features as other social media apps, they are at least used to promote health and activity. No incessant memes, no fake news; just the user’s activities.Strava does all the good things every social media platform claims to do – connecting us to each other, essentially – while avoiding the sinister practices the others thrive on.

What do I mean?

Every time you’re browsing Facebook, Twitter, or Google (or Amazon, or Youtube), you’re the subject of some of the most advanced marketing technology in the world.

By tracking your browsing history, habits, and on-screen behaviour, these companies know exactly how to target you in a way to maximise the chances that you’ll click on whatever they’re advertising.

This is usually a product chosen specifically based on the profile they have of you.

The vendors behind these ads pay the platforms well for this super-targeted adverts.
If you thought you were the customer, think again.

You are the product.

Strava separates itself from the regular social media companies in that it doesn’t sell user’s data to third parties for advertising.

This means you won’t see adverts on Strava – even on the free version.

So how does Strava make money?

It has the Strava Summit premium subscription, which costs $3 – 8 per month depending on your plan. It offers added analysis and safety features. Secondly, its Strava Metro program uses data from athletes who have opted in to work with urban planners to improve infrastructure. In other words, a revenue stream that improves their users’ society.

Thirdly, it partners with fitness brands like LuluLemon to create in-app fitness challenges, which are designed to compliment the user experience.

Why Strava Is The Only Social Media Platform You Should Use 17

Strava For The World

Strava is where athletes live online.

It’s where Killian Jornet posted his world record double-summit of Everest (#1, and #2).

It’s where you can follow Nick Butter’s every step in his ongoing attempt to run a marathon in every single country of the world.

And it’s where I go for little runs round Madrid and occasionally post photos. *Strava’s community is formidable.Look at Strava Local, where athletes share their local running routes.

In a new city? Jump on and find the best places to run, as recommended by the experts who live there.

Or google #stravaart, and prepare to be amazed at some athletes’ dedication . . .

Why Strava Is The Only Social Media Platform You Should Use 18

How To Ditch Traditional Social Media and Embrace Strava

Here are my tips for re-designing your relationship with social media, becoming healthier, and enjoying life more:

1. Remove all other social media apps from your phone

You can still keep your accounts open, but just check them on your computer instead. So you’re not missing out on anything.

This small step removes the temptation to ’check’ things every 20 minutes; when you’re bored, when you just wake up, and so on.

2. Set aside a specific time to ‘check-in’ with your social media

Commit to checking your regular social media platforms once per day at a specified time. Doing a digital detox, or deleting them altogether, is arguably the best option – but are often too big a step, at least initially.

Instead, set aside a window to check your social media accounts, and keep a note of how much time you spend on them! Also, mentally note how many times you unintentionally get pulled down a social media rabbit hole and forget why you’re there.

3. Install the chrome plug-in ’Facebook News Feed Iradicator’

This simple plugin (link) has given me back countless hours of my life. All it does is blank out the Facebook news feed when you’re on the Facebook home screen.

This means any time you go to Facebook, your attention is much less likely to be vacuumed into a mindless scroll-fest of things you don’t need to know about.

4. Use Twitter and Instagram with intention

If you choose to still use platforms such as Twitter and Instagram, become aware of their pitfalls, and set out some rules for using them.

For example, you may decide you want to continue to use twitter in order to communicate with running experts or see what a specific person is sharing.

Beware of getting dragged into scroll-fests! Same goes for Instagram; many people justify using it as a means to build their brand, or share their values. In which case, don’t get sucked into following hundreds of others, or exchanging follows and likes.

5. Use ‘likes’ with caution

In Digital Minimalism, Cal Newport describes how the ‘like’ button is basically the work of an evil genius. It’s digital cocaine.

As well as being designed to give us all tiny dopamine hits, the real danger of the ‘like’ button is that people begin to replace real human communication with a single click.

Next time you are hovering over the tiny thumbs up, think about writing a comment, a direct message, or even calling the person instead.

6. Join Strava and leap in!

Install the Strava app and get started.

Add your friends.

If your friends aren’t on it, add me.

Go for a few runs, check your relative effort.

Take pictures; I do, and then enjoy looking back over my runs.

Run with friends and tag each other in your activities.

Join a challenge.

Logon to Strava via your computer and tell them which shoes you’re running in, so you can track mileage.

With these steps, I hope you’ll find you begin to curb your activity from regular social media channels, and begin to make Strava your main social media platform.

Count the miles, not the likes.

If this post has enflamed your enthusiasm to cut back on devices and social media, I highly recommend Cal Newport’s book Digital Minimalism – it spawned a lot of my thoughts on the matter.