Schoolboy Error

I forgot to tape my nipples before running this morning. As you can imagine, the post run shower wasn’t as enjoyable as it could have been.
How To Run: Lower Body Position & Stride Mechanics
I was perusing my twitter feed and saw a link to this video about running technique. It’s pretty interesting and definitely worth a watch.
How to Run: Lower Body Position & Stride Mechanics [Video]
Thanks to @thinkrunning for sharing!
Run To The Beat
The chances are you’ll have read or heard from someone that the optimum cadence for running is around 180 steps per minute or 3 per second.
Sounds great. So how do you know if you’re doing it?
A fellow tweeter suggested thinking of it like a waltz, 123… 123… 123.
This was a great help for me and definitely helped me increase my cadence.
But, me being me, I need to know I’m hitting 180spm a little more accurately.
Before my run the other day I downloaded a metronome from the Android Market. I set it to 180bpm, plugged in my headphones, put the buds in my ears and off I went.
As I suspected, my waltz was a little faster than what I was hearing using the metronome but not by much. That made me happy.
If you’re looking to increase your cadence, I’d urge you to give the metronome a go. It might be a tad monotonous but it’ll let you feel what 180bpm, aiding muscle memory.
Happy running!
Ice Bath Tip

Recently I bought a few packs of cool box ice blocks to use in ice baths. Saves making trays of ice or buying bags of the stuff since they’re completely reusable. Just pop them in the freezer when you’re done!
Ice Bath Tips
Lately, I’ve become a bit of an ice bath… enthusiast. Any chance I get to have a post run ‘ice bath’, I’ll take. They’re great. They reduce tiredness in my legs and, I’m sure, are helping me recover faster during this period of intense training I’m putting myself through.
My guess is you already know the benefits of an ice bath though. If you don’t, there is a great article on Runners World that explains it all. Below is a small extract:
Cryotherapy (“cold therapy”) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the by products of cellular breakdown to the lymph system for efficient recycling by the body. “Ice baths don’t only suppress inflammation, but help to flush harmful metabolic debris out of your muscles,” says David Terry, M.D
It sounds scary, but an ice bath doesn’t have to be a horrific experience! Here are some tips and facts to help you take the plunge
- An “ice bath” should be a temperature between 10c – 15c (50f – 59f), which means cold water should do in most instances.
- To gain the most benefit, stay in the ice bath between 5 and 20 minutes.
- Stay warm in an ice bath by wearing a hat & a sweatshirt and drinking a hot cup tea or coffee



the laces on my right foot tight enough so I was aware of them slightly and some rubbing occured. But, I adjusted the laces and now they feel great or invisible as the case is.


