Welcome to the January edition of The Peaceful Runner Newsletter - your free monthly resource for inspirational articles and quotes, delicious recipes and the latest news and trends in running.
In this issue:
1) Quote of the Month
2) Article: Wearing Vibram FiveFingers improves Running Economy - New Study!
3) Shambhala Meditation can Improve Your Running and Your Life
4) Recipe of the Month: Quick and Easy Lamb Curry
Quote of the Month:
"Courage is the power to let go of the familiar."
-- Raymond Lindquist
Wearing Vibram FiveFingers improves
Running Economy - New Study!
Wearing Vibram FiveFingers significantly improves running economy according to a recent study (published December 2012) conducted by Dublin City University. The study also showed that running economy was better in FiveFingers than in conventional running shoes. The study was not funded by Vibram, but their shoes were selected for the study to simulate barefoot running.
A group of 15 experienced, male runners participated in the study and none of them were used to running in barefoot shoes. At the beginning of the study, two running economy tests were performed by each participant--one in regular running shoes (shoed) and the other in Vibram FiveFingers (barefoot).
A running economy test measures how efficiently a person uses oxygen while running at a set pace. In this study oxygen uptake, heart rate, stride frequency and foot strike were recorded. If you use oxygen more efficiently when you run, you will be able to run faster.
Initially, there were very little differences between the shoed and the barefoot test results for each participant. The runners then began running in the barefoot shoes, gradually increasing the amount over a period of four weeks. After the four-week familiarization period, the tests were repeated.
Running economy had improved significantly by 6.9 percent in the Vibram FiveFingers compared to the conventional running shoes. Researchers also observed a significant improvement in running economy in the barefoot pre-test and the barefoot post-test. Researchers concluded that as a result of familiarization with running in barefoot running shoes, running economy improved significantly and became lower in Vibram FiveFingers than in shoed running.
Read more at: Running Economy Improves After 4 Weeks in Vibram FiveFingers
Shambhala Meditation can Improve
Your Running and Your Life
Shambhala meditation can help your enjoy running more as you can practice mindfulness and awareness while running.
Sakyong Mipham Rinpoche is the current director of Shambhala International, a large global organization with over 170 centers and groups around the world. He believes running and meditation are both wonderful training activities of the mind and body. He has recently released his new book, Running with the Mind of Meditation: Lessons for Training Body and Mind.
To learn more about Shambhala Meditation and to access the link to download a free guided running meditation, click here: Shambhala Meditation
Recipe of the Month: Quick and Easy Lamb Curry
We recently cooked a leg of lamb and had lots left over, so I decided to make a Lamb Curry. It is a great way to use left-over lamb.
Quick and Easy Lamb Curry
- 1 tbsp olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 lamb flavoured OXO cubes
- 2 cups hot water
- 2 cups light coconut milk
- 2 sweet potatoes cubed
- 2 tbsp tomato paste
- 1 tbsp ginger, chopped
- 1 tbsp curry powder
- 1 tbsp turmeric
- 1 dried chili, chopped (optional)
- Salt and Pepper
- ¾ pound of cooked lamb
- 1 ½ cups frozen mixed vegetables
- 1 tbsp lime or lemon juice
- Heat the olive oil in a pot. Add the onion and garlic cloves. Heat for 2-3 minutes.
- Combine the OXO cubes and hot water. Stir until dissolved and add to pot.
- Add coconut milk, sweet potatoes, tomato paste, ginger, curry, turmeric, chili (if desired), and salt and pepper to taste.
- Cover and bring to a boil. Reduce heat and let simmer for 20 minutes.
- Add lamb, frozen vegetables and lime juice.
- Let simmer for a few more minutes.
- Serve with rice.
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Keep peaceful and keep running injury free,
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