Welcome to the November edition of The Peaceful Runner Newsletter - a free monthly resource of tips, inspirational quotes, recipes and the latest news from the running community.
In this issue:
1) Quote of the month
2) Article: Increase your running cadence and increase your speed
3) News: Can tart cherries help reduce pain during running?
4) The Peaceful Runner is now on Facebook!
5) Recipe of the month: Power Trail Mix
Quote of the Month:
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable." Roger Bannister
Article: Increase your running cadence and increase your speed
One of the defining differences between an elite runner and a regular runner is their running cadence or leg turnover rate. An elite runner averages 90 turnovers per leg per minute. This rate greatly affects how fast we run.
To increase your stride frequency, you need to do stride drills or strides.
What are stride drills you may ask? They are short, fast drills ran for a short set distance or set period of time, followed by a recovery period and then repeated several times. They should be done at a slightly faster pace than you would normally run.
When you increase your turnover rate, your running stride will shorten and you will be running stronger and faster. Other benefits of increasing your running cadence include:
- Improved running form
- Reduce risk of injury
- Improve running efficiency
A recent study from the University of Wisconsin found that a shorter stride has less impact on the lower joints and therefore helps prevent injuries. Results of the study show that runners bounced less and landed closer to their center of gravity. They also found that there was less stress on the knees and hips and less force of impact on landing.
Add the following drill to your training program to increase your running cadence.
Do a short 10-15 minute warm-up and without changing your pace, run for 30 seconds and count the strides of one leg. Rest for a minute or two and then repeat. This time try to slightly increase the number of leg turnovers. Rest and recover after each run. Repeat about 5 times. Compare your running cadence with the pros - they average 45 strides on one leg every 30 seconds.
News: Can tart cherries help reduce pain during running?
Tart cherries, which are naturally rich in antioxidant and anti-inflammatory properties, may be as effective as ibuprofen to reduce pain for long distance runners.
Read the full article here.
The Peaceful Runner is now on Facebook!
Get regular updates on your Facebook home page. It's easy! Go to: www.facebook.com/thepeacefulrunner and click on the "Like" button at the top of the page.
Recipe of the Month: Power Trail Mix
Get your daily dose of vitamin E, a round of health-building antioxidants and a punch of trace minerals in this delicious seed snack mix.
By Liz Applegate Ph.D.
Power Trail Mix
Nuts: Source of Vitamin E for muscle recovery
- 1/2 cup almonds
- 1/2 cup pecans
Fruit: Loaded with health-building antioxidants
- 1/2 cup dried cranberries
- 1/2 cup dried blueberries
Seeds: Packed with trace minerals
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
Combine nuts, dried fruit, soy nuts, seeds, and 1/2 cup dark chocolate chips (if desired). Store in a plastic container with a tight lid. Keeps for six to eight weeks in a cool, dry place away from light or in the fridge.
Per 1/3 cup serving:
protein: 5 g
carbs: 16 g
fat: 11 g
fiber: 4 g
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Until next time,
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