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The Peaceful Runner Newsletter #22 - July 26, 2012 - Improve your Posture Instantly!
July 26, 2012

Welcome to the July edition of The Peaceful Runner Newsletter - your free monthly resource for inspirational articles and quotes, healthy recipes and the latest news and trends in running.

In this issue:

1) Quote of the month
2) Article: Improve your Posture Instantly!
3) Baked Beets Boost Performance
4) Gluten-Free by Choice
5) Recipe of the Month: Juicy Oatmeal

Quote of the Month:

"Judge each day not by the harvest you reap but by the seeds you plant."
-- Robert Louis Stevenson

Improve your Posture Instantly!

This one simple movement will improve your posture instantly and could provide many other health benefits.

We often tend to slouch while performing our regular activities during the day, which then often becomes our normal posture. This slouching posture not only looks bad, but restricts our breathing and puts undue pressure on our heart and lungs.

When we are running and become tired, it is easy to drop our heads and round our shoulders making it even more difficult to run and breath. This is when it is most important to correct our postures.

So how can you instantly improve your posture? Turn up your palms! Yes, it is that simple. Similar to a basic meditation pose as shown in the picture below. Try it now. You will instantly feel your shoulders moving back and your chest opening.

Improve your posture

I have been practicing this movement for the past few weeks and it is definitely helping my posture. I have also become more aware of my posture. While doing squats a few days ago, I felt that my posture needed improving, so I turned up my palms to help correct it. When practicing this movement, it is not necessary to keep your hands open to reap the benefits. Just ensure that your wrists and forearms are turned upwards, you will get the same effect.

You can practice this movement while sitting, standing, walking and even running. I don't do it constantly while walking and running, but occasionally to ensure that my shoulders are back and my chest is open.

Why does this movement work so well? There are three meridians that run along the arm from the chest to the palm. These are: the Heart, Pericardium and Lung meridians. These meridians help perform many of our intrinsic bodily functions such as breathing, blood circulation, immune functions, perspiration and body temperature--just to mention a few. Turning up your palms allow these meridians to flow freely and perform their functions more easily.

Allowing these meridians to stretch and flow regularly can only lead to a healthier body that functions and moves easier in proper alignment.

To read more, check out the original article by Dr. Neala Peake: Improve your Posture in One Simple Step

Baked Beets Boost Performance

A recent study shows how consumption of baked beets or beetroot improved endurance performances while running. During the study, participants ate baked beets 75 minutes before running in one trial and a placebo-type food in another trial. In the beet-eating trial, participants performed 5 percent faster than in the placebo trial. They also had a lower rate of perceived exertion. A great reason to enjoy baked beets more often.

Read the details of the study here: Whole Beetroot Consumption Acutely Improves Running Performance

Gluten-Free by Choice

Some athletes are choosing to go gluten-free when they hear how well others are performing on the diet. It is often referred to as the inflammatory-free diet as it eliminates the inflammation that is caused when the body metabolizes gluten. Less inflammation and less stress on the body can only be beneficial for running performances and our overall health.

Check out this article which includes a sample menu and decide if a gluten-free diet is right for you: Gluten-Free = Inflammatory-Free?.

Recipe of the Month: Juicy Oatmeal

Throw away the packets of instant oatmeal and make your own from scratch in minutes without sugar.

Juicy Oatmeal


  • 3-4 tablespoons of old-fashioned oats (the big ones)
  • boiled water
  • 2 dried dates chopped or 1 tablespoon raisins
  • 1/2 pink grapefruit or other juicy fruit


  1. Place the oatmeal and dried fruit in bowl.
  2. Add boiling water to fully cover contents of bowl. If you have time, let it sit for 5 minutes or longer to absorb the water. I often let it sit while I am having a shower.
  3. Place in the microwave for one minute on high.
  4. Remove from microwave. Hold grapefruit over bowl and cut around fruit to remove it from peel. Cut the fruit in sections and then remove all the fruit with a spoon. Ensure you keep the fruit over the bowl so all the juice and fruit fall into the bowl.
  5. Stir and enjoy.

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 injury free,


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