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The Peaceful Runner Newsletter #001 -- October 5, 2010 - Challenge yourself and improve your running
October 05, 2010

Welcome to the first 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: Challenge yourself and improve your running
3) Can a mouth guard help runners with knee pain?
4) Why do you love to run?
5) Recipe: Sweet Potato Crisps

Ask yourself: "Can I give more?". The answer is usually: "Yes".
- Paul Tergat

Challenge yourself and improve your running

The above quote ties in nicely with this month's topic. We always have more to give - we just need to dig a little deeper to find it.

To improve running performance, we must challenge ourselves and go beyond what we normally do. If we keep doing the same training at the same pace, we will get the same results.

Do more than you think you can do. Push yourself to the point of suffering - but not pain. With practice you get used to feeling uncomfortable. It will make you mentally stronger and you will be a better runner.

Practice exerting yourself in small doses and run until you feel the discomfort. Then push through it. Try hill training or interval training. In each one you exert yourself for a period of time, recover and repeat. Both practices get your body conditioned to running harder and faster. However, the most effective training to increase speed is the tempo run.

Tempo runs are becoming more and more popular among elite runners because they see the results. Kenyan training programs are based on tempo runs. As long as you do them correctly, you will improve your running speed. Your body tires quickly when running at a faster pace. Tempo runs train your body to run at a faster pace for a longer period of time.

The traditional tempo run is a 15-minute warm-up, a 20-minute tempo run, followed by a 15-minute cool down. Experts are now suggesting that the 20-minute tempo is only sufficient for a 5 km training program and they are recommending longer tempo runs. For a 10 km program, gradually increase the tempo portion to about 7 kms. A half-marathon tempo should eventually reach about 10 kms and for a marathon tempo aim for 15 km at your tempo pace (your desired race pace).

These are hard training programs, but if you want to run like a Kenyan, you must train like one. It will hurt, you will get used to it, and you will be able to maintain the faster pace for longer. Challenge yourself, feel the discomfort and run faster than ever before.

Tip: Try positive affirmations and mindful running to help you overcome the discomfort.

Can a mouth guard help runners with knee pain?

Dr. Girouard was inspired to research whether mouth guards can improve the performance of athletes and take away their aches and pains, when he tested it himself. Dr. Girouard suffered from knee pain and was not able to run long distances. When he began wearing a mouth guard while running, he was eventually able to run a marathon without pain.

Read the full article here: Mouth guards may boost athletes' performance

Why do you love to run?

Are you seriously addicted to running like most runners? Tell us why you started running and how you became addicted. Feel free to include a photo. Your story will be displayed on its own web page. Find out more at Love to Run.

Recipe of the Month: Sweet Potato Crisps

Sweet potatoes make a great post run snack as they are a good source of vitamin A, vitamin C, potassium and iron and they are delicious and satisfying.

Sweet Potato Crisps

  • 2 medium sweet potatoes
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 2 tablespoons chopped parsley
  • 2 teaspoons toasted sesame seeds

Preheat oven to 425 degrees.

Slice potatoes into 1/8" rounds and toss with olive oil, garlic powder, salt and pepper.

Line a cookie sheet with foil. Arrange potato slices in a single layer and bake in preheated oven for 30-40 minutes or until browned. When slightly cooled, sprinkle with parsley and sesame seeds.


Nutritional Information
Serves four
CALORIES: 136 PROTEIN: 1 g CARBS: 17 g FAT: 7 g

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Until next time,


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