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The Peaceful Runner Newsletter #6 - March 8, 2011 - Do you run softly and quietly?
March 08, 2011

Welcome to the March edition of The Peaceful Runner Newsletter - a free monthly resource of tips, inspirational quotes, recipes and the latest news and trends in running.

In this issue:

1) Quote of the month
2) Article: Do you run softly and quietly?
3) 3 Great Cross Training Programs you can Still do While Injured
4) Is your Footstrike causing Injuries?
5) Recipe of the month: Potato Frittata

Quote of the Month:

"The first step toward change is acceptance. Once you accept yourself, you open the door to change. That's all you have to do. Change is not something you do, it's something you allow." Will Garcia

Article: Do you run softly and quietly?

What do you hear when you are running? Are your feet making a lot of noise? Maybe you need to make some changes to your running form.

Running softly and quietly means that you are running efficiently with less impact and using a proper running form. If you can hear your feet slapping the pavement, you are hitting the ground too hard. More sound means more impact. The less noise you hear, the less likely you are to get injured. Overuse injuries are often caused by excessive impact and excessive impact is usually caused by an incorrect running posture.

If you are a noisy runner, you need to focus on correcting your form - not on reducing the noise you make. Correct your running posture first, the silence will follow, and you will know that you are running properly.

Check your back, head and shoulders. Your back should be straight with your head high and your eyes forward. This will ensure your body is correctly aligned. Your shoulders should be loose, down and even on both sides. Your face and jaw should be relaxed and arms swinging in the area of your heart and not crossing your body.

Try to lean forward from your feet so that your feet land directly under your center of gravity. This will help you land with less impact. Also, check the angle of your foot in relation to your shin to ensure you are not dorsi-flexing your feet, i.e. your toes are angled up towards the shin.

Breaking old habits are sometimes difficult and will feel strange at first. Keep practicing the correct running posture and eventually it will become your natural way of running.

Running softly and quietly will help ensure that you will be running injury free forever.

Read more about the correct Running Posture.

3 Great Cross Training Programs you can Still do While Injured

Are you injured? You can still train. Check out these three fantastic cross training programs. They can help simulate your running motion without risk of further injury.

Is your Footstrike causing Injuries?

Check out this article to decide: Does your running foot strike matter?

Recipe of the Month: Potato Frittata

Enjoy this delicious and satisfying dish after your next run. It is rich in carbs and protein and quick and easy to prepare.

Potato Frittata

  • 1/4 cup onion, chopped
  • 1/4 cup red bell pepper, chopped
  • 1/4 teaspoon dried thyme
  • 1 baked russet potato, peeled, cut lengthwise into 1/4-inch-thick slices
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 eggs
  • 3 egg whites
  • 2 tablespoons grated Parmesan cheese


  1. Lightly coat a medium-sized frying pan with cooking spray and heat at medium. Add onion, pepper and thyme to pan and cook for 5 minutes or until vegetables are softened. Add potato, salt, and pepper, and cook for approximately two minutes.
  2. Whisk together eggs and whites and pour evenly over mixture. Reduce heat to medium-low. Cook for 12 minutes (without stirring) and then placed pan under grill for 2-3 minutes until eggs are set. Top with grated Parmesan and serve. Serves four.

Nutritional Facts per serving:

Calories: 130
Fat: 4 g
Protein: 10 g
Carbs: 14 g
vitamin c: 40% Daily Value

Source: Runner's World

If you have enjoyed this ezine, feel free to share it with friends. If a friend has forwarded this to you, you can subscribe here.

Keep peaceful and keep running,


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