Chapter 1: A New Era for Emile Cairess

The last couple of weeks have been nothing short of exhilarating for distance running enthusiasts. The Boston Marathon unfolded in spectacular fashion, showcasing remarkable talent from elite runners worldwide. Sisay Lemma's daring solo performance from Ethiopia and Hellen Obiri's world-record 5k split in the women's division made this year's event truly legendary. However, my focus is on a different race: the London Marathon.

I initially overlooked the extraordinary talent of Emile Cairess. My awareness of him began last year when he secured an impressive sixth place at the 2023 London Marathon, emerging as the top British runner amidst a field featuring legends like Kelvin Kiptim, Geoffrey Kamworor, and Tamirat Tola. This alone makes his performance remarkable.

Fast-forward to 2024, and Emile has surged to the forefront of the British running scene, clinching a podium spot in this year's event. While this achievement is notable, the philosophy and strategy behind his training caught my attention the most.

If you observed photos from the race, you might have noted that Emile opted for an orange Casio stopwatch instead of high-tech running gadgets. This wasn't a case of forgetting his smartwatch; it was a deliberate choice to embrace a more instinctive approach to running.

Many runners, both professional and amateur, would feel anxiety at the thought of racing without their beloved watches, yet the fastest marathoner in Britain did just that.

Why does this matter?

I firmly believe that mastering the skill of running based on instinct can outweigh any metrics or data provided by a smartwatch. While data can be beneficial in moderation, training in both ways is crucial. This mindset not only helps you stay calm when your GPS or heart rate monitor fails, but it also serves as an excellent strategy for preventing overtraining and unnecessary stress.

In an interview with Runners World, Emile shared his reasoning behind his bold decision to forgo data:

"I think just wearing a stopwatch takes some of the pressure off. A lot of people get too tied up in the exact pace of an easy run, a steady run — when all that really matters is that it's easy or steady. I have my routes and I know how far they are, so I do know my pace in the end, but while I'm running, I've not really got any idea of the pace. I think it's good for you mentally to be a bit disengaged sometimes, rather than feeling stressed about things that don't need to be stressed about."

While it's unclear how long Cairess has been training in this manner, it's evident that his recent time in Kenya influenced his approach.

"It's really inspiring and humbling when you see how they (Kenyans) achieve such success through a minimalistic lifestyle. In Britain, many get bogged down by the intricacies of training and the latest technology... they often overcomplicate things. In Kenya, life is straightforward. Many in Britain could benefit from the Kenyan attitude: just enjoy running, work hard, and prioritize the basics like sleep and recovery for better performances."

If you tuned into the London Marathon this year, you may recall that Emile wasn't even in the top ten at the halfway mark. He trailed by two minutes at that point. However, in the last two miles, he surged from eighth to third place, finishing with an impressive time of 2:06:46.

While various factors contributed to the top runners slowing down or dropping out, Emile's disciplined pacing was pivotal. By trusting his instinct rather than succumbing to early surges, he showcased one of the most remarkable performances by a British runner in recent memory.

This serves as an invaluable lesson for all of us aspiring to become more well-rounded runners. I'm not advocating for you to discard your high-end Garmin device, but it might be wise not to allow it to dictate every second of your run. Instead, consider experimenting with perceived exertion training.

The RPE (Rate of Perceived Exertion) scale ranges from 6 to 20 (where 6 is no exertion, and 20 is maximal effort). A simpler 1-10 scale may also work well. By using this scale during and after workouts, you can effectively manage your intensity levels and align your runs with their intended purposes. Additionally, it provides valuable insights for comparing with previous sessions. The key is to be honest with yourself, which can be challenging.

What I appreciate about this approach is that it fosters awareness and intention in every aspect of your running. You're in charge! This method not only serves as a useful progress gauge but also encourages you to tune in to your body and its unique requirements. I've embraced this training philosophy for the past 8-10 months, and I've never felt healthier or fitter. Additionally, I'm more satisfied with my training, as I can easily adjust it to accommodate my life's demands.

Next time you set out for a run, ask yourself, "How am I feeling? What’s my exertion level?" Cultivating this habit is akin to maintaining a mental running journal, which can transform you into a better runner.

Looking toward Paris 2024, Emile Cairess has firmly established himself as a standout athlete to watch, and not just in an East African jersey. His hard work and dedication are essential, but it's his refreshing nod to simplicity that will pave the way for lasting success.

Let Emile's story serve as a reminder that your watch should guide you, not control you. While not everyone is aiming for Olympic glory or national titles, we can all strive to be better versions of ourselves. If you wish to cultivate a more liberated running experience while minimizing injury risk, consider leaving your watch behind from time to time. At the very least, don’t let data dictate every aspect of your training. It has its merits, but ultimately, you're the one who should be in command.

Listening to your body is becoming a lost art, but it's never too late to change course. It's time to reconnect with the pure, honest joy of simply going for a run. Once you rediscover the simplicity and pleasure of running, you'll never look back!

Image from telegraph.co.uk/athletics

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alt:	Emile Cairess running in the London Marathon