Hello Friend, body awareness
Welcome to the November edition of The Peaceful Runner Newsletter. As you have probably noticed, I have updated my newsletter to a new email format. I welcome your feedback, comments and suggestions here: Contact Us or add your comments below.
In this issue:
1) Affirmation of the Month
2) Body Awareness Can Keep You Running Injury Free
3) The 100-Up Exercise - Essential to Every Runner!
4) Recipe of the Month: Ham and Asparagus Casserole
Affirmation of the Month:
"My body will help me achieve my goals."
-- Our body contains a great source of wisdom and guidance. Tap into and trust its knowledge to help you achieve all your goals.
The 100-Up Exercise
The "100-Up Exercise" is a simple but effective drill that can help you improve your fitness and running technique and it can easily be practiced indoors. Also, if you are recovering from an injury, you may be able to use this exercise to maintain your fitness and build strength. This simple exercise which has basic (minor) and advanced (major) versions is one of the easiest methods used to correct running form while building strength at the same time. Every runner needs to learn this simple drill!
The 100-Up Exercise was created by Walter George in 1874 while he was working as a chemist's apprentice and could only train during lunch hour. He developed the 100-Up Exercise and practiced it daily.
By year 2 of doing this exercise, he was the fastest amateur miler in England. By year 5, he held multiple world records for various distances up to 10 miles.
This exercise is very easy to learn and only takes a few minutes. There are two videos below which demonstrate how to do the drill. The drill is practiced in bare feet in both these videos to provide more of a natural feel but you don't have to be a barefoot runner to enjoy its many benefits!
The first video is very short but demonstrates very effectively how to do this amazing exercise:
The 100-Up Exercise
The next video is part of an article from the NY Times and Christopher McDougall (Born to Run). He refers to the 100-Up Exercise as "the lost secret of running":
The Lost Secret of Running
In 1886 Walter George set the world record for the fastest mile to which he credits the 100-Up Exercise. He later shared his training secret in a book aptly titled, "The "100-Up" Exercise. You can download a free copy of his book by subscribing to our newsletter.
Ham and Asparagus Casserole
This recipe is a tasty way to use leftover ham. It is comforting and satisfying dish and bakes in only 10 minutes.
Until next month, keep running and stay happy and peaceful!
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