Start Walking Backwards

Happy Monday my friends, let’s get into it!

I want to try out something fun with Strava for our issues. If you have Strava and want to post your latest or coolest runs that you’ve done, email me at [email protected]! I want to share your accomplishments for the community to see. All I would need is your Strava username, a screenshot of your run (or link), and anything else you’d like to add, such as the story behind your runs or whatever.

Join The Weekend Track Meet here!

Lace up and enjoy 👟

THE DAILY FACT
Did you know…

The average running speed for men in a marathon is about 6.5 to 7.5 miles per hour, while for women, it’s around 6 to 7 miles per hour. This translates to a marathon finish time of approximately 3:30 to 4:00 hours for men and 3:45 to 4:15 hours for women!

THE MAJOR MILE
Start Walking Backwards

Walking Backward on the Treadmill: A Fitness Game-Changer

Walking backward on the treadmill is gaining traction for its surprising health benefits. Experts say it can improve stability, balance, and muscular endurance in the lower legs, easing the burden on joints. This practice also helps with conditions like plantar fasciitis and lower back pain, making it a valuable addition to any fitness routine.

What is Race Banditing, and Why is it Such a Big Deal?

Race banditing, where runners participate in races without registering, has sparked controversy. Recent incidents involving social media influencers running without official entries have highlighted the issue. Banditing can cause logistical problems, strain race resources, and pose safety risks, leading to widespread criticism from the running community.

Why Average Runners Don’t Need to Keep Pace with Hi-Tech Shoe Advances

The rapid advancements in running shoe technology, including smart shoes with sensors and advanced materials, are often unnecessary for average runners. While elite athletes may benefit from these innovations, most runners should focus on basic features like cushioning, arch support, and fit. Shopping for discounted, last-season models can provide excellent performance without the high cost.

U.K. Ultrarunner Sets Guinness World Record for Fastest Run Across Ireland

Sophie Power set a new Guinness World Record for the fastest run across Ireland, covering 563 kilometers in three days, 12 hours, and eight minutes. Power's journey aimed to inspire other women and girls to take on personal challenges. Her run supported SheRACES, a network she founded to promote equality in sports. Despite physical challenges and warm weather, Power completed the trek with the support of her family and a dedicated crew.

SHOE OF THE DAY
On Cloudeclipse

Price: $230

Overview:

• Type: Hybrid supertrainer

• Best For: Everyday running, hill sprints, tempo workouts

• Features: Helion foam, Speedboard for energy return, cushioned midsole

• Sizes: True to size

• Colors: Various

Highlights:

• Performance: Bouncy and powerful, yet cushioned for comfort

• Comfort: Flexible upper, adaptable lacing system, accommodates most foot widths

• Design: Tall stack height may require adjustment for those used to minimalist shoes

What Users Say:

• "A great workout shoe with enough support for everyday use."

• "Bouncy and comfortable, but the high stack height needs getting used to."

Conclusion: The On Cloudeclipse offers a unique combination of bounce and cushioning, making it suitable for a variety of running workouts. While the price is on the higher side, its versatility and performance justify the investment.

Give them a try for a fun and responsive running experience!

RUN OF THE DAY
9 km (5.6 mi) Tempo Run

A tempo run is designed to improve your speed and endurance. This run should be done at a comfortably hard pace—faster than your usual pace, but sustainable for the entire distance.

1. Warm-up: Start with a 10-minute easy jog to get your muscles warmed up and your heart rate elevated.

2. Tempo Run: Run 9 km (5.6 miles) at a pace that is about 80-90% of your maximum effort. This pace should feel challenging but not exhausting.

3. Cool-down: Finish with a 10-minute easy jog or walk to gradually bring your heart rate down and help with recovery.

Tips:

• Focus on maintaining a steady, consistent pace throughout the tempo portion.

• Keep your breathing controlled and rhythmic.

• Listen to your body; if you feel overly fatigued, slow down slightly.

ON THE TRAX
“Body Funk” by Purple Disco Machine (2017)

1, 2, 1 2, 1 2… 3 4! A hypnotic jam, “Body Funk” by Purple Disco Machine can be played on repeat, perfect for any tempo runs you may be doing. This 122 BPM track will keep you motivated to not only run, but show some dance moves at your own pace.

Spotify
Apple Music

OUR PREMIUM NEWSLETTER
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Looking to get more for your running? The Weekend Track Meet is our premium newsletter that releases every Saturday morning, and it offers you advice on how to better your strides in the sport.

What can you expect from The Weekend Track Meet? Get access to runners-focused recipes to fuel your body the right away, learn about the psychology behind running, find discounts on shoes and gear, and much more.

Where can I go to subscribe? Right here!