Posted by Andy Petranek : Friday, Mar 26, 2010

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Take a walk around the room... when you take a step, what part of your foot do you land on? Probably your heel, right? Now try the same thing again, but do it running. If you're like most people that wear modern running shoes, you also land in your heel. Were you a barefoot runner, you would probably run very differently - landing in your forefoot. This difference is explained very thoroughly by Dr. Daniel Lieberman in an excerpt on runbare.com from his study ("Foot strike patterns and collision forces in habitually barefoot versus shod runners") recently published in Nature Journal.

One thing that all elite runners have in common... they all run at 180 steps per minute or more, whether they are jogging, running or sprinting. Try it out. Wear a stopwatch when you go for a run and do a 10 second count. You know you are running 180 steps per minute if you count 30 steps in 10 seconds. Anything less... pick up the cadence (not necessarily your speed.)


Ingrid headed up the steps at Sectionals.

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Today's Workout

Alabama/Tennessee/Mississippi Sectional WOD 2
12 Deadlifts - 275/185#
40 Wall balls - 20/14#
9 Deadlifts
30 Wall balls
6 Deadlifts
20 Wall balls
3 Deadlifts
10 Wall balls

- note: 15 Minute Cut-off. Scale weight accordingly.