The third part of Good Form Running is Cadence.  The target cadence is 180 steps per minute.  This can seem like a very quick step.  The reason you should have a 180 cadence is because this will promote short, quick strides which will help you achieve that important mid-foot strike.  To find that 180 step per minute cadence you can use a metronome, or create a play list on your mp3 player with songs that have a 180 beat per minute rhythm. If you are planning on an easy slower run, it may feel like you are just shuffling along.  But your feet will hit in the proper position.  No matter how fast or slow your pace, you can run with a 180 cadence.  As you work on this part of your Good Form Running, don’t forget your posture and mid-foot strike.  Happy Running.

As mentioned last week, Good Form Running is a specific running practice which will improve your speed, and enjoyment of running.  The second part to Good Form Running is the specifics of your foot strike.  Your foot should contact the ground at mid-foot first.  If you contact with your heel first you are putting a lot of force and jarring into your leg.  Because of the high quality of running shoes that have so much cushion, runners often strike with their heal first and their legs suffer from the pounding.  Try running barefoot and see what type of a foot strike you have then.  When you run barefoot, you will automatically not strike on your heel, but run more on the mid-foot or balls of your feet because there is less jarring and pounding on your foot and leg.  Spending some time running barefoot will help you find where that good foot strike position is.  You can also march in place and see what part of your foot strikes first.  As you run, striking with your mid-foot first you will run lighter and softer.  This is not only good for your legs and knees, it is also good for your speed.  Striking with your heel first is actually a braking motion.  When you are trying to run fast, you do not want to put on the brake!  You can wear whatever shoes you want, but find some time to practice running barefoot or in a minimalist shoe, either on grass, and indoor track or treadmill in order to develop a familiarity with and skill for striking on the mid-foot.

Have you heard of “Good Form Running”?  This running form was developed by Curt Munson and John Benedict.  They are the co-owners of Playmakers, a specialty running store in Okemos, Michigan.  They believe that running is a skill to be learned.  They have defined several points do practice in an effort to run faster, easier and injury free.  The first topic is posture.  Good posture includes your feet, legs, torso, head and arms.  Your feet should be facing straight ahead, and your knees soft, not locked.  Your head should be level with your eyes looking forward.  You can reset your body posture by reaching to the sky with your hands and then returning them to your side.  Your arms should be relaxed and  at a 90 degree angle bend at the elbow while you are running.  Do not swing your arms across your body.  If you swing your arms across your body you will be wasting energy in a side to side movement that doesn’t help your speed.  Practice good posture while you run and run relaxed to improve your time and energy usage.

Happy New Year.  During this time of the year many people reflect on the past and make resolutions for the future year.  As we think about the past, we must keep II Corinthians 5:17 in mind, “Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come.”  In other words, don’t let past failures keep you from fulfilling God’s future plans for you.  We have this promise from God’s word, Jeremiah 29:11, “For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future.”  So as we make our New Year’s resolutions we should think of goals in many areas of our lives and pray for God’s guidance and help in setting and fulfilling them.  We are commanded in Deuteronomy 6:5 to “Love the Lord your God with all your heart and with all your soul and with all your strength.”  So for your heart, you can set spiritual goals, like reading through the Bible this year, serving others in a ministry and staying close to God with prayer.  For your soul you can do your best in your studies and balancing your emotional life.  And finally, with all your strength you can stay healthy by exercising consistently and eating and drinking healthy foods and water.  Be blessed in 2012 and reflect on your daily life that it might please God.

Merry Christmas.  Today we celebrate the birth of Jesus Christ.  Jesus was born of the Virgin Mary in the town of Bethlehem.  He came to earth to live a sinless life, and then to be sacrificed for our sins.  During his thirty years here on earth, he taught many about the Kingdom of God, healed the sick and set people free from their problems.  When he was crucified, he gave his life as a payment for our sins.  Three days after he died, he rose from the dead and presented himself to many people.  His resurrection shows that he has the power over life and death.  When we place our faith in Him and ask Him to be our personal Lord and Savior, that power is at work in us to give us eternal life.  During this time of celebrating Christ’s birth, make sure He is the Lord and Savior of your life.  The greatest gift ever given is Jesus, may you receive that gift and be blessed forevermore.

Final exams for first semester are over and Grace Bible College’s campus is closed down for winter break.  All of the students are either heading home or to someplace else to spend the holiday with friends and family.  It is amazing how quickly the semester has flown by.  Classes start back up January 16th.  If you are interested in visiting Grace please register for Expeditions at Grace or Fridays at Grace.  Expeditions is March 29-31 and Fridays are February 3 or 17 or March 16.  Use this link to register for a visit!  Hope to see you this spring.

http://gbcol.edu/index.php/admissions/visit-campus/

Coach Stowers ran with Emily Schimmelmann, one of her 7th grade students at Byron Center Charter.  Emily was part of the Girls on Track program, and was one of  9 girls who ran the race with several of the teachers and mothers from the school.  Coach Stowers was already thinking these girls would make a nice addition to her team at Grace some day soon.

It was a cold (20 degrees), sunny, and icy footed race.  Just a reminder to be careful if you are running on the ice.  Don’t slip, fall and get hurt!  The only downer of the day was Coach’s foot was feeling the affects of plantar fasciitis.  While doing some research on the web, she found this web-site with helpful information if you are injured: http://www.physioroom.com/sports/running/top_5_running_injuries_5.php  Hopefully you won’t need it, but if you do, hopefully it will help.  Seems like the best advice is always rest, ice and take an anti-inflammatory if you need it.  Have a great winter running and listen to your body if you are injured.

Exam week is almost here.  The semester will soon come to a close along with 2011.  Christmas is just around the corner.  In between shopping, studying, running and spending time with family and friends we wish you time to reflect on the true meaning of Christmas:  God’s gift to mankind, his son, his death and his resurrection resulting in the gift of eternal life.  This past weekend Grace has hosted the Worship Arts Gloria 2011 event to kick off the holiday season.  If you didn’t get to participate, be sure to find a special event to celebrate the season with.  Coach Stowers will be part of the cast for “How Christmas Saved the Grinch” at Resurrection Life Church.  If you are looking for a free Christmas production please come on December 10th at 2pm or 6pm or December 11th at 6pm. Hope to see you there.

Happy Thanksgiving.  We have so much to be thankful for.  Above all else we are thankful for the gift of God which is eternal life.  We are thankful that God blesses us with peace, love and joy.  We do not live in fear, bitterness, depression or slavery because we are delivered from the kingdom of this world to the kingdom of the Son of God, Jesus Christ.  How can we show our thankfulness?  Sing praises to God, serve him, giving of our time and finances to his work, and sharing what he has done for us.  So as you give thanks for the many blessings, physical, material, emotional and spiritual, be a blessing to others, do God’s will and enjoy his truth and his love.  Happy Thanksgiving.

Saturday November 19th the team celebrated the season with a movie and lunch.  They watched Mighty Macs which is about a small all-girls college basketball team that against all odds won the national championship in the early 1970′s.  The story is based on the true story of Imaculata’s victory.  It was very inspiring and showed how important teamwork and dedication are.  After the movie they enjoyed Noodles and Company.  Last weekend they tried to eat at Noodles and Company, but could not find one near the National meet, so they have been looking forward to this yummy lunch for a whole week.