Category Archives: Weekly Assignment

RPRC at Athleta Flatiron: Tuesday August 11, 2015

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This Tuesday, August 11 is our very first in-person session!!  If you’re on Facebook you can RSVP here. Otherwise, you can just meet us at the store.*

What makes RPRC different is that it’s more educational in nature and not just a group run. While there will be running involved, we won’t be doing traditional group runs. Therefore there isn’t an average pace for the group. Runners of all paces, fitness and experience levels can join.

Most importantly you don’t have to worry about keeping pace with the other runners in the group!

When: Tuesday, August 11 6:45pm
Arrive at the store between 6:45 and 6:55 to change clothes, check a bag, sign-in and meet the group. We’ll leave the store promptly at 7:00pm.

What: Run & Learn
Find out what your stride rate is, why it matters and how to improve it. We’ll be heading over to the West Side Highway for drills then returning to Athleta to do planks with a purpose. We’ll also cool-down with a post-run popsicle!

Where: Athleta Flatiron
126 5th Avenue

Approximate mileage covered: 3.5 (with most of the mileage being the jog to and from the WSH)

See the full RPRC schedule here.

Thunderstorms are predicted for Tuesday evening which means we may have to cancel this session. You will be notified of a cancellation by 5pm on Tuesday.

Find Your Stride Rate

Stride Rate and Why it matters

Weekly Assignment Stride Rate

Find Your Stride Rate:

During one of your runs this week, count each time your right foot hits the ground over the course of 60 seconds. Multiply that number by 2. This is your stride rate.

Why Stride Rate Matters
Generally speaking a higher stride rate or foot turnover is more desirable than a lower stride rate. An ideal stride rate per minute has been said to be between 170 and 190. While I don’t believe everything in running is black and white, a fast turnover will help reduce over-striding, decrease skeletal impact and allow for faster accelerations.

How to Improve Your Stride Rate
#1) Keep your feet directly underneath you as much as possible while running.
#2) Lean slightly forward at the ankles.
#3) Don’t allow your feet to reach out in front of your body, even when running downhill.

Once you are able to reach the proper stride rate, focus on keeping that tempo throughout your run. Running form changes take time, but it’s something we should all be working on.

Check-in
Take a picture before, during or after one of your runs this week (between Monday, August 3 and Sunday, August 9) post it to twitter or instagram along with your stride rate and include the hashtag #RacePaceRunner.