Today I ran at Jonathan Dickinson State Park and decided to try a little experiment as I knew the sand spurs would be epic on the Dunes of Hell. I took commercial grade paper towels and attached them to my laces and most of the spurs stuck to them. Then I removed the paper towels and hence, most of the Spurs, and removed the rest with a micro fiber cloth. Then I removed the spurs from the cloth with my teeth. Yes, I said “my teeth”. This may sound gross but it works! Voila-no spurs anywhere!
Th cloth, one minute after the video was taken:
First and foremost, yes, I met all three of my goals yesterday, at my first 50K ultra race! I finished, which was a feat in and of itself; I did it in less than 8 hours (I believe my official time is somewhere around 7 hours and 15 minutes), and not only did I sprint in for the last few hundred yards, I WAS able to walk around for several hours following the race. MISSION ACCOMPLISHED!
Now for the official race report!
I arrived at the park around 6:30 for a 7 AM start. It was still dark when I got there and I spent the first 15-20 minutes getting prepared-applying bug spray, organizing my food, water, water bottles, extra shoes, socks, etc. I then spent the next ten minutes carrying everything to the pavilion so I could ensure my aid station transition times were as short as possible (Thanks, Malika, for that suggestion!). Continue reading “Race Report: Riverbend 50K Ultra”
Recently, I’ve been writing a lot about running cadence and how it can help you become a faster runner. But running faster, without paying attention to form, can lead to some serious issues. So here are three things to keep in mind while you up-your-cadence.
Hip Hip Hooray
You may be asking yourself, “What is hip drive, and why should I care?“. Hip drive is an important component of running power. If you start to move your feet faster by taking shorter steps without driving much from the hip when your back foot leaves the ground, then your performance will suffer. So, the next time you go out for a run, focus on your hips and ensure you are pushing off the ground behind you with each and every step.
If you haven’t focused on this before you may not be able to sustain it for a long period of time which is OK. Just start paying attention to it periodically throughout your runs, so you can improve your hip drive over time. And don’t forget to stretch in between your runs. This will help as well.
Lean On Me
What else about your running form might start to break down when you increase your cadence? Well, do you tend to run in an upright position, or do you lean forward? You may know that leaning forward slightly while running is advisable, so if you don’t lean at all, here is something to think about. The lean comes from the ankles, not the waist, so don’t simply start bending over while you are running! That would be worse!
Think about it this way: As you run, imagine there is a rope connected to your head and imagine that it’s being pulled by a helicopter that is flying up high in front of you. Imagine the rope is being pulled continuously by this helicopter…pulling you forward causing a slight lean in the ankles.
One More, for Good Measure
Arm swing. This is an easy one. Simply put, the arms reciprocate the legs, and a sluggish arm swing can lead to a slower running cadence. If you start increasing your cadence but don’t focus on increasing your arm swing, the two forces may work against each other. So make sure you’re swinging your arms as quickly as you’d like to be moving your legs. You’ll be amazed at how much this one little thing can help your overall speed!
Be sure to keep your shoulders down and relaxed while you swing your arms. And keep them somewhat low and back, so that your hands almost brush the sides of your body as they swing. They should be close to a 90-degree angle, not bent sharply upward with your fists pointing to the sky.
So we’ve talked about three components of proper running form you should be thinking about the next time you run: hip drive, forward lean, and arm swing.
Don’t forget, you can request to test my new program as I work out some final kinks! Just click here, submit your request, and I’ll send you instructions and all of the audio files you need to start working on improving your cadence.
Yesterday, I ventured out of my comfort zone to meet up with a group of friends to run a portion of the Grassy Waters Preserve trail system in West Palm Beach, FL. I typically prefer to run in the Jupiter area, but decided it was time I explored something new and I’m so glad I did! Since I wanted to run at least 15 miles this weekend, this seemed like the perfect opportunity to do so and not have to run alone! So I met up with the group at 7 AM and planned to run two 8-mile loops around a portion of the trail system known as the Owahee Trail.
Believe it or not, one of the best ways to improve your overall running technique is to focus on your running cadence. Running cadence refers to the number of times your feet hit the ground during one minute of running. This can be anywhere from 150 to upwards of 200 steps per minute, depending on level of expertise, overall fitness, and run type. Sprinting, for example, usually involves a faster cadence than long distance running.Continue reading “The One Thing You Probably Never Think About When You Run-But Should.”