Whenever I watch a long distance race such as a marathon, I am always impressed by the runners’ fitness, endurance and dedication.As a Christian I am in a race of a different kind but I can still pick up a few pointers from those long distance runners which will help me in my own race.
This race is described in Hebrews Chapter 12 verse 1:
 “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.”
(1) Encouragement
Let’s look at the first part of the verse; “Therefore, since we are surrounded by such a great cloud of witnesses” so what does that mean?
When we see the word ‘Therefore’ it means that a lot has been said before. We are in the middle of a point the writer is making. In Hebrews 11 the writer has been talking about faith. He goes through a list of the great men and women of faith who have gone before. These people have run their races and have proved that God is faithful and reliable. They are encouraging us through their example and perseverance.
It’s great to receive encouragement and you can see in a race how the runners are encouraged by a lot of people cheering for them.
In Hebrews 10:24-25 it says; “And let us consider how we may spur one another on toward love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another—and all the more as you see the Day approaching.”
There are a number of ways we can give encouragement through our church community;
• Sending a letter or an e-mail
• A gift/flowers with a note
• Offering to pray for people and seeking God for an encouraging bible verse to give.
• Offering to help someone practically.
• Visiting the sick or infirm.
• Remembering to phone people up and ask them how it went after an exam, interview, hospital appointment etc.
• Offering lifts to people who don’t have cars.
• Offering babysitting to a stressed couple who need a break and some ‘child free time’
I’m sure you can think of many more. The important thing is that we ‘consider’ what we do and people really respond to an encouragement. The old adage ‘It’s the thought that counts’ can be very true and this can make all the difference.
(2) Getting rid of hindrances
Even though it may be cold or pouring with rain, you will not see any runners with overcoats. They don’t want anything holding them back.
The verse mentions ‘everything that hinders’ and the ‘Sin that easily entangles’.
The obvious sins are easy to identify, but what about the things that hinder. They may not even be particular sins but they can be things that can perhaps waste our time and stop us running effectively. There are many things that can throw us off course but a few that came to mind are listed below;
• Habits – Not necessarily wrong in themselves but can take up all our time. Things such as computer games, too much TV, a hobby that takes all your time. A verse in the bible to consider is 1 Corinthians 10 v 23 where it says; “I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but not everything is constructive.” We are free to do these things but we need to use wisdom
• Legalism – It’s actually harder work trying to follow rules and regulations. We sometimes default to trying to earn our salvation through good works but this never works. The bible says in Galatians 5 v 1 “It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.” Don’t strive by trying to earn your approval it’s already been won by Jesus, you could never do it yourself anyway! To use the running analogy it’s like running in circles.
• Antinomianism – (Big word alert!!) This is the opposite to legalism, sometimes called licence. This is the belief, wrongly taken, from the bible that because we are no longer ‘under’ the law or subject to it, then we can sin or do whatever we like. But the apostle Paul addresses this very clearly in his gospel to the Romans (chapter 6 v 1-2) “What shall we say, then? Shall we go on sinning so that grace may increase? By no means! We are those who have died to sin; how can we live in it any longer?” If legalism is running in circles then this is like running in the wrong direction!
If we have a correct understanding of grace and what God has freely given us, we will be able to run between these two false doctrines and they won’t trip us up. This passage talks about ‘The race marked out for us’ To use the example of a different style of running it is a lot like running in lanes on a running track.
• Passivity – It takes effort to run a long race, do we look for the easy option? Pressing that snooze button in the morning when we could be spending time with our heavenly father, or missing out on the Sunday evening prayer meeting because we need to prepare for Monday morning. It’s helpful to remember those pictures of us fighting in a war. The apostle Paul again had the right idea. Writing in 1 Corinthians 9 v 26-27 he said; “Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.” That doesn’t sound very passive does it?
• Fear – This can be one of the biggest hindrances to running well. For a runner it would be like running with a limp. Fear can stop us from doing just what God has told us to do and when we don’t do as He says we become ineffective. We need to step out and believe God and believe what He says. Don’t be afraid of what others may think.
(3) Running with perseverance
If you’re not tired and your muscles don’t ache, you may not even be running the race at all.
Running the Christian race is not easy, it takes determination and perseverance to run the race right through to the very end.
Many of the runners you will see in a race look super fit, this is because they have trained. They have put in the hours and pounded the streets day after day. How are we to run with perseverance in the race that we run?
• Dying to self daily – Jesus said to His disciples: “If anyone would come after me, he must deny himself and take up his cross daily and follow me.” (Luke 9v23) That means we don’t do things our own way but we are surrendered to God’s will. This is a constant battle. Even Jesus struggled with this in the garden of Gethsemane when he asked if the cup could be taken from him, but he knew in the end it was not His will but the Fathers that he wanted to do.
When you train for a race, you don’t just have a little run occasionally. It requires discipline. As I’m sure you are aware, Christianity is principally about being in a relationship, we have a relationship with the best personal trainer who runs every step with us and has also gone before us and we also have the best training manual (The bible) with full guidance on how to run the race. The Holy Spirit empowers us better than any performance enhancing drug (like taking supplements legally!)
• Following a perfect example – Jesus is our example. We follow the one who ran the perfect race. He is our pace setter. In the very next verse in Hebrews it tells us to ‘consider him’. We will not lose our way if we follow him.
• God has called us to a unique race- God has made you for a purpose. You are unique. No-one on this earth is better qualified to do the job you have been given than you. We are not called to do other peoples jobs for them. Don’t be jealous of what other people do (Don’t try to run somebody else’s race). Seek God for His will for your life and do it to the best of your ability
• We don’t run the race on our own – we complement each other. In 1 Corinthians 12 it talks about the church all being members of one body. We cannot work independently, just as a body cannot function without the other parts. You may be an ear, a big toe or a wrist but we all need to work together. Some runners run in teams and they need each other. In some team races you won’t win if you don’t all cross the line.
• Keep on being filled with the Holy Spirit – We need the Holy Spirit all the time. We would not even be Christians without the Holy Spirit, and we need Him to fill us regularly or we will run out of energy. Thinking about the analogy of the race, it’s like running without topping up at regular water stations. The effect of lack of water is dehydration. I looked up on a runners website what the effects would be;
“How much water you drink affects not only the quality of your run, but also how far you go. Exercise-induced dehydration reduces endurance, increases body temperature, heart rate, and your perceived exertion, making your regular run seem much harder than usual. Even slight dehydration reduces endurance and performance, and all effects are exaggerated in hot weather. A recent review of the research showed that individuals who drank water before and during exercise, work out longer. Continuing to run when dehydrated can lead to heat stroke and death” (Canadian Journal of Applied Physiology, 1999, Vol. 24, No. 2, pp. 164-172)

His divine power has given us everything we need for life and godliness. (2 peter 1 v 3)
• Look to the prize – And what a prize. The bible records numerous blessings to look forward to. We get to spend eternity with our saviour with the absence of sadness and pain in front of a huge banquet. There are many verses that can give us motivation but I have picked out two;
“I have fought the good fight, I have finished the race, I have kept the faith. Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing.” (2 Timothy 4 v 7-8)
“Not that I have already obtained all this, or have already been made perfect, but I press on to take hold of that for which Christ Jesus took hold of me. Brothers, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.” (Philippians 3 v 12-14)
The next time you watch or even run in a marathon, as you watch the runners go by, remember that you too are in a race and it is one that is worth running for, right through the finish line.

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Cadence is a word used to describe a balanced, rhythmic flow that can be applied to music, speech and movement alike.  Cadence is also a common term used to define a runner’s turnover rate or how many times their feet hit the ground during a given period of time, usually in one minute. 

Running is a high impact activity that produces relatively high impact forces that must be absorbed and distributed via the joints and muscles of the feet, ankles, knees, hips, and back.  Cadence is one of a few variables that can help all runners reduce stress on the body and lower their risk of injury. 

An optimal cadence tends to be a higher cadence. Most beginning and recreational runners have a cadence of 160-165 steps per minute and over-stride, demonstrating a long, loping stride and heavy foot strike with a lot of up and down movement or “vertical oscillation”.  More experienced runners and elite competitive runners, tend to average 180-192 steps per minute and run “on top of their feet” with a more compact, “athletic” stride and less vertical oscillation. Take time to observe other runners and note the differences between the ones that appear to move with more effort and those that appear more fluid and run effortlessly.

Of course, everyone is different and not everybody needs to run like an elite athlete.  Training and race paces will differ and cadence will fluctuate as a result.  But for those that are on the lower end of the cadence spectrum, a higher turnover rate can be helpful for a few reasons:

1. A higher cadence reduces over striding by shortening the stride and promotes a foot strike that is closer to the body’s center of mass (COM).  This reduces the “braking effect”, or “loading rate”, of each foot strike.  Every time the foot hits the ground it acts like a “brake”, or resistance, that has to be overcome in order for the body to move forward and over the foot.  The further out in front of our COM the foot falls, the greater the resistance; the closer to the COM the foot falls, the less the braking effect. 

2. A higher turnover rate reduces the amount of time the foot spends on the ground, also known as ground contact time.  Less time on the ground also reduces the braking effect, the loading rate and the energy required to absorb and distribute the forces associated with impact and stance.  Decreased stance time also reduces vertical oscillation. 

3. A higher cadence encourages more of a flexed knee posture at initial contact.  This promotes a “softer”, quieter landing for shock absorption and further reduces the loading rate and consequent energy absorption of the muscles and joints of the ankle, knee, hip and spine.

All in all, proper running cadence results in a significant reduction of impact forces and the resultant stress within the muscles and joints of the lower extremity. 

Because of the considerable debate on foot strike, and what type is better, which is worse and why, another point worth mentioning is the effect cadence has on foot strike. Generally speaking, a higher cadence encourages more of a mid foot strike.  This is due to the fact that a shorter stride encourages an initial contact that is closer to the COM.  A mid foot strike is advantageous over the more dominant heel strike associated with longer strides because it produces less force at impact. 

This also brings up the hot topic of shoes or no shoes and the contention held by some that those who run in well cushioned shoes, or any shoe with a positive heel-toe drop, is ‘forced’ into a heel strike and thus more likely to get injured.  I have not found this to be accurate.  Some runners are naturally efficient and some not so efficient, no matter what type of shoe they wear.  And for those that are not, they can learn.  I believe running technique is a skill and can be learned.  There is no reason any runner, no matter the choice of footwear or non-footwear (and everything in between) cannot learn and utilize proper technique. 

And while proper equipment and technique is definitely part of the injury prevention equation, the variables of frequency, volume, intensity and adequate recovery within proper training programs, as well as proper conditioning, is often overlooked.  Training errors and incorrect or non-existent conditioning programs are probably the #1 reason for running injuries.  I am continually surprised at how many runners do not include strength training in their programs!  But I digress…

OK, back to cadence: so what is an optimal cadence?  Some use 180 steps per minute as the “gold standard” and try to mold a runner into a 180 steps per minute turnover rate, no ifs, ands or buts.  Again, everybody is different.  Just like a pair of running shoes where one size or type of shoe does not fit all (if you wear shoes), an “optimal” cadence for one person is not necessarily optimal for another.  Some runners may be more efficient at 170 steps per minute and others 182 or higher.  

I personally use 180 steps per minute as a reference point and work with the runner, taking into consideration other variables that affect his or her individual technique and fit a number to the runner instead of trying to force the runner to a number.  Location of initial contact, individual postures, fitness levels and goals often trump a “number”.

How do you figure your optimal cadence?  Pretty simple, really.  Next time out, wait until you’re a few minutes into your run count the number of times your right (or left) foot hits the ground in a 10 second period and multiply by 6 (or 30 seconds and multiply by 2).  25 steps x 6 = 150 steps per minute, 28 = 168, 30 steps with one foot in 10 seconds = 180 steps per minute, etc.  If you find yourself at 23 – 26 steps per 10 seconds, just shorten your stride; maintain your pace but shorten your stride.  A higher turnover rate does not necessarily equate to increased speed and the average runner does not necessarily need to run faster to increase cadence.

Generally speaking, 26 – 30 steps per 10 seconds is a good starting point.  The “new” cadence will probably feel awkward at first and the further you are from a 176 to 180 cadence, the more awkward and unnatural it will feel, but keep at it; practice, practice, practice.  Get the feeling that you are running “on top” of your foot strike and not behind.  As you shorten your stride, it is common to lose some flex in the knees and run a bit more stiff legged.  If you find yourself doing this, exaggerate your knee flex by lifting your knees and lifting your heels towards your butt while maintaining the shorter stride.  Stay relaxed in the shoulders with a slight forward lean at the hips maintaining a neutral spine posture.  Practice on a treadmill next to a mirror if available. 

If you have the opportunity, have someone experienced in gait analysis look at you or video tape you run.  A trained eye will provide more informed feedback.  Keep at it and before you know it you will feel awkward and unnatural when you’re not running at the higher cadence and you will be able to quickly self correct; when you deviate from the new, higher cadence you will “feel” more impact and “feel” more inefficient. 

Other variables that may influence cadence include height, weight, fitness level and, to a degree, speed.  Vertical oscillation, posture, elbow, hip and knee flex also play a role. 

The take away: all else being equal, the variable of cadence can single handedly influence many variables that can improve running technique and the body’s ability to more efficiently absorb and distribute the forces associated with running and make it less physically stressful for the body.  And when combined with a structured and appropriate training program that includes flexibility and strength, will reduce the risk of injury.

So the next time out, count your steps and see where you fall in the cadence spectrum.  If you’re not already near 175 to 185 steps per minute, try shortening your stride and running more on top of your feet.  Don’t be surprised if some of your aches and pains suddenly disappear.

Happy running!

John Hinds is a physical therapist with more than 20 years experience focusing on orthopedic and sports rehabilitation.  He has worked with recreational and elite runners and is the founder and owner of Cadence™ Insoles (www.cadenceinsoles.com).

Partial list of references

Cavanagh PR, Lafortune MA. Ground reaction forces in distance running. J Biomech 1980;13:397–406.

Davis, Irene S, Bowser, Bradley and Mullineaux, David; Do Impacts cause Running Injuries?  A Prospective Investigation Department of Physical Therapy, University of Delaware, Newark, DE, USA Drayer Physical Therapy Institute, Hummelstown, PA, USA Department of Kinesiology and Health Promotion, University of Kentucky, Lexington, KY

Heiderscheit, BC, Chumanov ES, Michalski, MP, Wille, CM, Ryan, MB. Effects of step rate manipulation on joint mechanics during running Med Sci Sports Exerc. 2011 Feb;43(2):296-302.

Henderson, William, MD The Religion of Running Technique March 14, 2011 www.iRunFar.com

McMillan, Greg Creating Leg Turnover and Raw Speed pp. 26-27 in Daniels’ Running Formula by Jack Daniels, Ph.D., Human Kinetics, Champaign, IL, 1998, pp. 80-82

Sheila A. Dugan, MD, Krishna P. Bhat, MD.  Biomechanics and Analysis of Running Gait Phys Med Rehabil Clin N Am 16 (2005) 603–621

Youngren, Jack Improving Stride Mechanics by pp. 12-20 in Run Strong ed. by Beck, Kevin Human Kinetics, Champaign, IL, 2005

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Sports still own several other effects, if we let these effects come true. For example, sports could make us understand the limits of manpower. Sports teach us to behavior in a honest manner, because sports never leave space for us to hide. In a word, it makes us know about personal flawlessness. Given sufficient respect and attention, sports would lead us to enjoy the fun.
These are what we can not acquire through sitting in the classroom. They are fragmentary knowledge aquired by Bannister’s “extra sensory” bit by bit. These knowledges are learnt with a great of efforts, therefore, they could be much more impressive and unforgetable. Joseph talked in the Leisure: The Basis of Culture that we don’t trust those awards coming from nothing and people enjoy those things that from struggles. Sportsmen are like puritans most, and they could feel satisfied because of the “hard work” in running.
Most runners have to keep their eyes on their steps. So they can seek out an efficient pace. If their minds are not concentrated, they can not run smoothly. Therefore, you must concentrate on your running race. NIKE FREE Run 2 Remind yourself to relax and to run smoothly.
Thingking about the hurt feeling from running is the easiest method to know the seemlingly contradictory phenomenon. It is avilable to eliminate the hurt feeling during running, but once you begin to look for methods to improve, pain would appear immediately. Let’s suppose that you are used to running 1 mile a day, and you want to increase the distance . Hence, one day you decide to run 2 miles. There is no doubt that you will make it come true, but it is very painful when you are going to the finihsing line. At that time, you would feel worse if you keep running. The hurt comes from the fight between mind and legs. Your brain asks your body to keep running, while your legs pray, “For God’s sake, let’s stop!”.
The level of hurt during running is controlled by the intensity between body and mind. If you plan to run only 2 miles, you can do it slowly and reduce the bad feeling. But if you don’t care about the pain and keep running terrible, that could be quite painful.
Some runners are good at running uphill, some runners are good at running downhill, and there are still some runners who are good at running on flat ground. Except your advantages, you need other extra efforts. So you can get a dominant position in the race. When you join the game first time, you will find that it is easiest to stand behind others. Maybe you will find that he can not constitute a danger to you. Certainly, you also want to surpass others. If possible, you should make him surprised and reveal him an authoritative look. Even if he accelerates himself, you need not feel discouraged.

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Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to UltramarathonersRun Farther, Faster, and Injury-Free

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Endurance can be produced by a lot of running. An outstanding athlete often run two or three times everyday. But you do not have to do so, unless you like to run and have enough time at the same time. Even if you do like this, it would not have as many benefits as you imagine. Edward Ears, Bu Ah Plot Nicky and Ellsworth Bass Kick had conducted a study. They also separated the college’s long-distance athletes into two groups. In the afternoon, people of the two groups have to do exercise once in nine weeks. In addition, a group of people have to run emphatically for about six miles everyday. At the end of the trial, the time that has been taken by the runners was comparable. Of course, there would be differences in the long-distance running.

It seems that what is more important than the number of daily exercise is the long period of constant exercise, such as over several months, few years or even some decades. In order to got the best exercise time of racing winners, Dougherty has investigated twenty athletes. Generally speaking, before they get the best record, it would take those fourteen years to take practice. In the fourteen years, they always got up at five o’clock everyday. They also need to practice for ten or twelve months per year. During the period of the fourteen years, the athletes would get up at five o’clock to do exercise, and each year they would take ten or twelve months to practice.

Some runners and coaches hold the idea that weightlifting is necessary if you want to get good grades. Around the fifties century, then running winner who named Emile Check Too Pike, he often let her wife pique on his shoulder so that he could do the action of squat down. If you want to participate in the Olympic Games, weightlifting may work. But most runners are all reluctant to do so. They prefer to take the time to run

It all depends on you that what method would be suitable to you. But if you want to make it works, it would definitely take a long time of hardworking. Some athletes are eager to get results that they transfer their training method from one sort to another sport. To an extent, they would never know what method is the best choice. Our body’s adaption process is a little slower, some changes will occur as long as several days or weeks. In additions; however, some of changes would occur in several years. If you give your body enough time to adapt, the results would be favorable. There is no shortcut to get experience.

When doing exercise; our brain will also be exercised. Ted Corbett is a tireless man. Once a time he told me that when he took part in the fifty mikes competition, he once ran twelve hours. He also told me that his body was strenuous, as well as his brain. Even if you are not ready to run fifty miles, this principle is also applicable. You have to put a distinct realization on your mind, to make it know that you are going to propose a requirement-especially when you are in strain or tiredness and want you brain to perform the indomitable spirit. So Czar Pique often repeated to practice breathing until he could not stand any more. He wants to let his head know, when his body is under the circumstance of oxygen insufficiency, it has to response instead of panic.

When we compete to other teams; all sorts of weird ideas will come to our mind. We tend to forget the reason why we take part in the competition under pressure and fatigue. I have participated in marathon many times, but once I found that I could not remember what could promoted me to run. I was physically and mentally exhausted, so I retreat from the competition.
 

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