Welcome to the Run Cadence Challenge - Week 4! This 4th and final week, we bring the challenge home with a focus on your breath. Do you know how you breathe when you run? And can you develop greater awareness and comfort here? The workouts focus on matching your inhales and exhales with your cadence progressions. Prepare to push your comfort zone. And don't forget that final 1-mile test on day 30!
Throw any questions in the comments, as well as your test results! Remember, to be eligible for our amazing prizes - please submit that 1-2 minute video to us!
Use this dropbox link to submit your videos:
https://www.dropbox.com/request/CTVSw...
More details below...
Run Cadence Challenge Rules, Participation Guide, & Prizes!
DETAILS:
This 30-day challenge requires ~10 minutes or less per day of your attention. It will be composed of 2 parts.
3-6 minutes running with a metronome working on cadence progressions & key running form concepts for efficiency, longevity, and performance. 3-minute core bonus challenge to improve your strength and connect your movement with your running. To measure your baseline cadence & track your progress, you will repeat a 1 mile run at moderate effort on Day 1, Day 15, and Day 30. If your watch tracks your cadence average, great! Otherwise, count for 1 minute the number of times one foot hits the ground, preferably towards the end of the mile.
PRIZES:
To be eligible to win one of our prizes, you must participate in all 30 days and have proof in the form of a training log, photo, or GPS upload that we can check. You must also submit a 1-2 minute video at the end sharing your results to coaching@therunexperinece.com with #TRERCC in the subject line! Winners will be chosen by a combination of factors: participation level, % change improvement in cadence, video submission, and the good runnin’ vibes you put out over the previous 30 days. Please use #TRERCC so we can find your online posts and re-post ourselves :) For 3 of our super favorites, we'll send you our GRAND PRIZE gift pack, including an Aftershokz Headphones (@aftershokz) Endurance Bundle (worth $150), a pair of Strike Movement (@strike_mvmnt) Intervals (worth $125), a UCAN Nutrition (@genucan) gift pack (worth $125), and a TRE Hat & pair of Earn Your Miles socks (worth $45).
EQUIPMENT:
The only equipment you need is a stopwatch, the ability to count your steps for 60 seconds, and a metronome or metronome app for the cadence workouts.
Clip-on metronome from Seiko ($15)
https://www.amazon.com/Seiko-DM51S-DM...
Metronome app (free - this is what Nate uses but there are TONS of other apps online)
http://onyx3.com/MetroTimer/
SCHEDULE
Each Wednesday we'll release a new video explaining the next cadence progression, run concept, and core bonus challenge set to begin the following Saturday. The Challenge will run from Saturday, July 26 to Sunday, August 25th. The first video posted is on Wednesday, July 24th. UPDATE - we're extending this competition to September 15th as we've had so many runners just learn about it and want to participate! So YES - you can still jump in and be eligible for our prizes...Every Thursday at 12pm Pacific Coast Standard Time, tune into a LIVE Q&A with Coach Nate (and special guests) on our Instagram channel (@therunexperience). This is your place to ask questions, share your progress, and support one another.
HOW TO PARTICIPATE
There are a few ways to #EarnYourMiles here in the Run Cadence Challenge. First and foremost please download our just-released new app (IOS users only for now - Android coming this fall!) for interactive workouts, an exclusive community to post your updates and questions, and even to track your runs. We also encourage you to post your cadence results, your questions, and your progress underneath each Youtube video, and to tag us in your stories and posts on Instagram. Don’t forget to tune into our weekly LIVE Q&A on our Instagram channel (@therunexperience) to get extra insight, motivation, and support. This challenge is completely free and open to runners non-runners alike of all levels. So feel free to invite your friends to keep it fun and hold yourself accountable. We all get better together!
Download our Training APP:
https://therunexperience.com/app-yt
Get 2 WEEKS of FREE WORKOUTS here:
http://bit.ly/2weekYT
Instagram: http://bit.ly/2ALU5XV
Facebook: http://bit.ly/2PhPZfk
#TRERCC #WEEK4
strength training for runners video Run Cadence Challenge | Week 4 | Breathing & Final Test! | |
| 131 Likes | 131 Dislikes |
| 3,650 views views | 310K followers |
| Sports | Upload TimePublished on 14 Aug 2019 |
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