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The Peaceful Runner Newsletter #2 - November 3, 2010 - Why you should increase your running cadence
November 03, 2010
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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: Trail Mix for Runners

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

Do you know what your running cadence or leg turnover rate is? An elite runner averages 90 turnovers per leg per minute. This rate greatly affects how fast we run.

The running cadence or stride frequency can determine the difference between an elite runner and a regular runner. 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: and click on the "Like" button at the top of the page.

Recipe of the Month: Trail Mix for Runners

Try this healthy and nourishing snack mix. It's makes a great recovery snack as it is high in Vitamin E, protein and minerals.

Trail Mix for Runners


  • 1/2 cup almonds
  • 1/2 cup pecans
  • 1/2 cup roasted soy nuts
  • 1/2 cup dried cranberries
  • 1/2 cup dried blueberries
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/2 cup dark chocolate chips (optional)


Combine all ingredients in a plastic resealable bag and mix well. Store in the fridge to keep fresh for six to eight weeks.

Per 1/3 cup serving:
calories: 180
protein: 5 g
carbs: 16 g
fat: 11 g
fiber: 4 g

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

Until next time,


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