K&D Running and Fitness LLC

09/06/2026

08/30/2026

Race Time Predictor, based on your 5K🏃 🏁

Find your recent 5K time on the left and read across for what the same fitness is worth at 10K, half marathon and marathon.

The formula came from Pete Riegel, an engineer and marathoner, in 1977. It multiplies your known time by the ratio of the distances raised to the power of 1.06. That exponent is the endurance penalty, and Riegel fitted it to results from trained racers.

08/30/2026

The problems are still there when you get back. That is not the point.

For one hour they are outside the door with your keys and your phone, and you are somewhere else entirely, thinking about whether that ache in your left calf is anything and what mile you are on.

The email does not get answered. The conversation does not get had. The decision does not get made. But somehow all three are smaller at the end of the run than they were at the start, and nobody has ever properly explained why.

Cheapest therapy available.🏃😀

08/30/2026

Spot on…🏃‍♀️🏃‍♂️👌

08/26/2026

Running is a simple way to become a calmer and happier person 🏃 💛

Nobody puts it that way when they start. They start for a number on a scale, a photo they did not like, a doctor with a serious face. Practical reasons.

Then somewhere in the first year the reason quietly changes. The run stops being a task and becomes the part of the day where nothing else is allowed in. An hour where the argument, the inbox and the thing you cannot stop thinking about all get put down.

They are still there afterwards. Just smaller.

That is what keeps people running for thirty years, and it has nothing to do with pace.